ProximatesgKey Nutrient

Foods Rich in Fiber (Total)

Indigestible plant material that supports digestive health, blood sugar control, and cholesterol management. Found in whole grains, legumes, fruits, and vegetables.

IFCT · INDB · USDA · CoFID · Ciqual · AFCD

✓ Key Benefits

Promotes regular bowel movements
Helps control blood sugar
Lowers cholesterol
Supports gut microbiome

Deficiency Signs

Constipation
Blood sugar spikes
Increased heart disease risk

Higher needs:People on low-carb diets · Those eating mostly processed foods

Daily Requirement (RDA)

g/day

Adult Male

g/day

Adult Female

g/day

Child (4–9 yrs)

Source: ICMR 2020

Top 30 Foods Rich in Fiber (Total)

Ranked by g per 100g edible portion. Filter by food origin or dietary preference.

#	Food	g/100g	% DV	DB
1	Uncooked psyllium	89	355%	AFCD
2	Crude corn bran	79	316%	USDA
3	Maize/corn bran	79	316%	Ciqual
4	Gums, seed gums (includes locust bean, guar)	77	309%	USDA
5	Fungi, Cloud ears, dried	70	280%	USDA
6	Tea leaf	56	223%	Ciqual
7	Ground wattle seed (acacia)	54	217%	AFCD
8	Spices, curry powder	53	213%	USDA
9	Curry powder	53	213%	AFCD
10	Powder curry	53	213%	Ciqual
11	Spices, cinnamon, ground	53	212%	USDA
12	Cinnamon, dried, ground	53	212%	AFCD
13	Ground cinnamon	53	212%	CoFID
14	Powder cinnamon	53	212%	Ciqual
15	Atlantic wakame (Alaria esculenta), dried or dehydrated	50	198%	Ciqual
16	Hemp flour	49	198%	AFCD
17	Dried fenugreek seed	48	190%	AFCD
18	Fenugreek seeds Methi	48	190%	IFCT
19	Spices, savory, ground	46	183%	USDA
20	Dried savory	46	183%	Ciqual
21	Coriander seeds Dhania	45	179%	IFCT
22	Toothed wrack or bladder wrack (Fucus serratus et vesiculosus), dried or dehydrated	45	178%	Ciqual
23	Baobab powder बाओबाब पाउडर	45	178%	USDA
24	Pinon Nuts, roasted (Navajo)	43	174%	USDA
25	Crude wheat bran	43	171%	USDA
26	Spices, rosemary, dried	43	170%	USDA
27	Dried rosemary	43	170%	AFCD
28	Dried rosemary	43	170%	CoFID
29	Dried rosemary	43	170%	Ciqual
30	Spices, oregano, dried	43	170%	USDA

IFCT 2017 · INDB · USDA FoodData Central · per 100g edible portion% DV based on ICMR 2020 RDA

Frequently Asked Questions

How much Fiber (Total) do I need daily?▼

The recommended daily allowance (RDA) for Fiber (Total) is 30g/day for adult men and 25g/day for adult women, based on ICMR 2020 guidelines for India.

What does Fiber (Total) do for the body?▼

Promotes regular bowel movements. Helps control blood sugar. Lowers cholesterol. Supports gut microbiome.

What happens if I don't get enough Fiber (Total)?▼

Fiber (Total) deficiency can lead to: Constipation, Blood sugar spikes, Increased heart disease risk. Adequate intake through diet or supplementation is recommended.