People often treat fibre as something to tolerate rather than seek out. In fact, your gut bacteria ferment it into short-chain fatty acids that feed your intestinal cells and influence your metabolism. Most adults in developed countries eat less than half the 28 g Daily Value.
Fibre concentrates in whole grains, legumes, seeds, and vegetables: anywhere the plant stores structural material. This ranking shows raw density only; preparation methods matter. Cooking softens fibre but does not destroy it, while refining grains removes most of it.
FDA daily value: 28 g
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Showing 201–217 of 217 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Peppers, bell, red, raw | Vegetables and Vegetable Products | 1.16 g | 4% |
| 202 | Peppers, bell, yellow, raw | Vegetables and Vegetable Products | 1.07 g | 4% |
| 203 | Pickles, cucumber, dill or kosher dill | Vegetables and Vegetable Products | 1.00 g | 4% |
| 204 | Tomato, roma | Vegetables and Vegetable Products | 0.97 g | 3% |
| 205 | Tomato, roma | Vegetables and Vegetable Products | 0.97 g | 3% |
| 206 | Peppers, bell, orange, raw | Vegetables and Vegetable Products | 0.97 g | 3% |
| 207 | Squash, summer, yellow, includes skin, raw | Vegetables and Vegetable Products | 0.96 g | 3% |
| 208 | Peppers, bell, green, raw | Vegetables and Vegetable Products | 0.94 g | 3% |
| 209 | Pineapple, raw | Fruits and Fruit Juices | 0.93 g | 3% |
| 210 | Tomatoes, whole, canned, solids and liquids, with salt added | Vegetables and Vegetable Products | 0.87 g | 3% |
| 211 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 0.80 g | 3% |
| 212 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 0.80 g | 3% |
| 213 | Squash, summer, green, zucchini, includes skin, raw | Vegetables and Vegetable Products | 0.75 g | 3% |
| 214 | Yogurt, Greek, strawberry, nonfat | Dairy and Egg Products | 0.60 g | 2% |
| 215 | Flour, rice, white, unenriched | Cereal Grains and Pasta | 0.50 g | 2% |
| 216 | Grapefruit juice, white, canned or bottled, unsweetened | Fruits and Fruit Juices | 0.20 g | 1% |
| 217 | Rice, white, long grain, unenriched, raw | Cereal Grains and Pasta | 0.15 g | 1% |
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