About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1133 foods have been measured for Fibre (NSP). This is a research tool — nothing here constitutes medical advice.

About Fibre (NSP)

Fibre is the part of plant foods that the small intestine cannot digest. The value shown here uses the UK NSP method (Non-Starch Polysaccharide, also called the Englyst method), which measures cellulose, hemicelluloses, pectins and gums. The US-style AOAC method gives higher numbers because it also includes resistant starch and lignin; NSP figures are roughly 0.7× the AOAC equivalent. Fibre divides into soluble (e.g. oats, beans, apples — feeds gut bacteria, helps lower LDL cholesterol, slows glucose absorption) and insoluble (e.g. wholegrains, vegetable skins — adds bulk, speeds transit, prevents constipation). The UK SACN target is 30 g/day for adults; UK average intake is around 19 g/day. Wholegrains, pulses, vegetables, fruit, nuts and seeds are the only meaningful sources — animal products contain none.

⚠️ Too little

Low fibre intake is associated with constipation, less favourable lipid profile, poorer glycaemic control, increased risk of colorectal cancer, type 2 diabetes, and cardiovascular disease. Reduced microbial diversity in the gut and lower production of short-chain fatty acids such as butyrate, which nourish the colon lining.

🚫 Too much

Very high intakes — particularly increased suddenly — can cause bloating, gas, and abdominal discomfort. People with IBS, IBD or strictures may need to moderate fermentable fibre. Increase fibre gradually with adequate fluid (water) to minimise side effects; the gut microbiome adapts within a few weeks.

Sources: NHS · SACN Carbohydrates and Health · BDA Fibre Food Fact Sheet

Foods Containing Fibre (NSP)

816 foods with recorded data, ranked highest first. Showing 201–300 of 816. Values per 100g fresh weight.

# Food Per 100g Level
★ Bread rolls, wholemeal 4.4 g
★ Paratha, homemade 4.4 g
★ Mushroom, lion's mane 4.38 g
4 Brazil nuts (raw) 4.3 g
5 Tempeh 4.3 g
6 Beans, chick peas, Kabuli, whole, dried, boiled in unsalted water 4.3 g
7 Beans, chick peas, canned, re-heated, drained 4.3 g
8 Trail mix 4.3 g
9 Peanuts, kernel only, plain, weighed with shells 4.3 g
10 Chickpeas (Cooked, Drained) 4.3 g
11 Tempeh (Soy) 4.3 g
12 Bean loaf, mixed beans, homemade 4.3 g
13 Flour, sorghum 4.21 g
14 Figs, dried, stewed without sugar 4.2 g
15 Bread, whole-wheat, commercially prepared 4.2 g
16 Nut and seed roast, mixed nuts and sunflower seeds, homemade 4.2 g
17 Nuts, brazilnuts, raw 4.19 g
18 Mushrooms, shiitake, cooked 4.17 g
19 Mushrooms, shiitake 4.17 g
20 Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed 4.17 g
21 Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed 4.15 g
22 Garlic, raw 4.1 g
23 Chestnuts, roasted (no added fat/salt) 4.1 g
24 Brussels sprouts, raw 4.1 g
25 Peas, marrowfat, canned, re-heated, drained 4.1 g
26 Chestnuts, kernel only, raw 4.1 g
27 Nuts, pecans, halves, raw 4.06 g
28 Peas, frozen, boiled 4 g
29 Pomegranate seeds (arils) 4 g
30 Pudding, Christmas, retail 4 g
31 Okra, raw 4 g
32 Dates, dried, flesh and skin 4 g
33 Flour, wheat, brown, bread/strong 4 g
34 Nut roast, homemade 4 g
35 Pakora/bhajia, potato and cauliflower, fried in vegetable oil, homemade 4 g
36 Pasty, vegetable, wholemeal, homemade 4 g
37 Melon seeds 3.9 g
38 Peas, frozen, raw 3.9 g
39 Nut roast, mixed nuts with egg, homemade 3.9 g
40 Nut and seed roast, mixed nuts and sunflower seeds with egg, homemade 3.9 g
41 Nut and vegetable roast, mixed nuts, homemade 3.9 g
42 Figs, dried, stewed with sugar 3.9 g
43 Pasta, egg, white, dried, raw 3.9 g
44 Baked beans, canned in tomato sauce 3.8 g
45 Baked beans, canned in tomato sauce, reduced sugar, reduced salt 3.8 g
46 Lentils, green and brown, whole, dried, boiled in unsalted water 3.8 g
47 Kumquats, whole fruit, raw 3.8 g
48 Bread rolls, brown, soft 3.8 g
49 Lentil and nut roast, homemade 3.8 g
50 Flour, potato 3.78 g
51 Celeriac, raw 3.7 g
52 Guava, flesh only, raw 3.7 g
53 Cereal bars, with fruit and/or nuts, no chocolate, unfortified 3.7 g
54 Nut and rice roast, mixed nuts, homemade 3.7 g
55 Pasta, white, dried, raw 3.7 g
56 Nuts, walnuts, English, halves, raw 3.65 g
57 Couscous (Dry) 3.6 g
58 Couscous, plain, raw 3.6 g
59 Okra, boiled in unsalted water 3.6 g
60 Blackcurrants, raw 3.6 g
61 Bread rolls, malted wheat 3.6 g
62 Lentil and nut roast, with egg, homemade 3.6 g
63 Nut and vegetable roast, mixed nuts with egg, homemade 3.6 g
64 Pakora/bhajia, vegetable, retail 3.6 g
65 Walnuts (raw) 3.5 g
66 Beans, balor, ends trimmed, raw 3.5 g
67 Beans, blackeye, whole, dried, boiled in unsalted water 3.5 g
68 Artichoke, Jerusalem, boiled in unsalted water, flesh only 3.5 g
69 Broccoli 3.5 g
70 Bread, brown, average 3.5 g
71 Bread rolls, brown, crusty 3.5 g
72 Nut and rice roast, mixed nuts with egg, homemade 3.5 g
73 Samosas, vegetable, retail 3.5 g
74 Falafel, fried in rapeseed oil, homemade 3.5 g
75 Flour, wheat, white, plain, soft 3.4 g
76 Flour, chapati, white 3.4 g
77 Spring greens, raw 3.4 g
78 Avocado, Fuerte, flesh only 3.4 g
79 Pomegranate, flesh and pips 3.4 g
80 Redcurrants, raw 3.4 g
81 Whitecurrants, raw 3.4 g
82 Avocado, Hass, flesh only 3.4 g
83 Dates, dried, flesh and skin, weighed with stones 3.4 g
84 Chestnuts, kernel only, raw, weighed with shells 3.4 g
85 Nut croquettes, fried in sunflower oil, homemade 3.4 g
86 Nut croquettes, fried in vegetable oil, homemade 3.4 g
87 Sweet potato, wedges, flesh and skin, baked in rapeseed oil 3.3 g
88 Sweet potato, baked 3.3 g
89 Grenadillas, flesh and seeds 3.3 g
90 Passion fruit, flesh and pips 3.3 g
91 Prunes, flesh and skin, stewed without sugar 3.3 g
92 Pistachio nuts, kernel only, roasted and salted, weighed with shells 3.3 g
93 Fig Rolls 3.3 g
94 Pakora, vegetable, takeaway and restaurant 3.3 g
95 Vegetables, mixed, cooked with onion, spice and tomatoes, homemade 3.3 g
96 Guava, raw, weighed with skin and pips 3.3 g
97 Tomato, paste, canned, without salt added 3.29 g
98 Cashew nuts, raw 3.2 g
99 Squash, acorn, baked 3.2 g
100 Potato wedges, retail, cooked 3.2 g

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

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Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.