Tabela de Alimentos Ricos em Fibras

Most adults eat about half the fibre recommended for them, and the gap is not closed by any single food. Fibre intake is built from portions across a day, which is why a chart of grams per realistic serving is more useful than a ranking by concentration: chia seeds top every list per 100 grams, but a cup of cooked beans delivers more fibre in one sitting than anyone eats in chia seeds.

How much fibre you need

The Institute of Medicine set Adequate Intake for total fibre at 14 grams per 1,000 calories consumed, which works out to the figures below for typical energy intakes. Because the target scales with how much you eat, a smaller person needs less in absolute terms, not because their gut differs but because the recommendation is tied to energy intake.

• The FDA Daily Value used on nutrition labels is 28 grams, based on a 2,000 calorie reference diet. A food providing 5 grams or more per serving qualifies as an excellent source.
• Average intake in the United States is roughly 15 grams a day, well under every one of the targets above.

Fibre content by realistic serving

The table below gives grams of total dietary fibre per household portion, calculated from USDA FoodData Central per-100-gram values. Legumes and grains are listed as cooked, which is how they are eaten; the raw figures often quoted for dried beans describe a portion nobody consumes.

• One cup of cooked beans covers roughly half a day of fibre for most adults, which is why legumes do more for intake than any seed or supplement.
• Peeling fruit and vegetables removes a substantial share of their fibre. A pear loses about a third of its fibre when peeled.

Soluble and insoluble fibre

Dietary fibre is not one substance. Soluble fibre dissolves into a gel, slows gastric emptying and glucose absorption, and binds bile acids, which is the mechanism behind the modest cholesterol reduction seen with oats, barley and psyllium. Insoluble fibre does not dissolve; it adds bulk and speeds transit, which is what helps with constipation.

Most fibre-rich foods contain both, in different proportions, which is one reason food-composition tables report only total fibre. Oats, barley, beans, apples and citrus lean soluble; wheat bran, whole grains, nuts and the skins of most vegetables lean insoluble. Eating across the range covers both functions without needing to track which is which.

• Fermentable fibres feed gut bacteria that produce short-chain fatty acids, which is a distinct benefit from either the gel-forming or the bulking effect.
• Fibre added to processed foods, listed as chicory root fibre, inulin or polydextrose, counts on the label but has not been shown to carry all the benefits of fibre eaten in whole foods.

Limitações

• Values describe the food as analysed by USDA. Variety, growing conditions, ripeness and cooking method all shift fibre content, so treat these as representative rather than exact.
• Serving sizes here are conventional household portions. Your actual portion is what determines your intake, and cup measures for irregular foods vary considerably in weight.
• Total dietary fibre does not distinguish soluble from insoluble, or fermentable from non-fermentable, and those fractions have different physiological effects.
• Increasing fibre quickly commonly causes bloating, cramping and gas. Intake is normally raised over several weeks, with fluid intake raised alongside it.
• People with inflammatory bowel disease, strictures, gastroparesis or recent bowel surgery may be advised to restrict fibre. General targets do not apply to them.
• This is a reference chart, not dietary advice for any individual, and it does not account for medication interactions or medical conditions.

Perguntas frequentes

How much fibre should I eat per day?

The Adequate Intake is 14 grams per 1,000 calories, which comes to about 38 grams a day for men aged 19 to 50 and 25 grams for women in the same range, falling to 30 and 21 grams after age 50. Nutrition labels use a Daily Value of 28 grams.

Which single food gives the most fibre per serving?

Cooked beans. One cup of navy beans supplies about 19 grams, more than any seed, fruit or vegetable portion people realistically eat. Chia seeds are higher per 100 grams, but a 2 tablespoon serving delivers about 9.6 grams.

Is fibre from a supplement as good as fibre from food?

Not equivalent. Isolated fibres such as psyllium reliably help with constipation and modestly with cholesterol, but whole foods deliver fibre alongside potassium, magnesium, folate and polyphenols. Supplements are best used to close a gap, not to replace food sources.

Why does increasing fibre cause bloating?

Gut bacteria ferment fibre and produce gas. A sudden increase gives the microbial population no time to adjust. Raising intake gradually over several weeks, and drinking more fluid, usually settles the symptoms.

Does cooking destroy fibre?

No. Fibre is not degraded by normal cooking, though it softens, and water absorbed during cooking dilutes the per-100-gram value. That is why cooked beans show lower fibre per 100 grams than dried, even though the amount per portion eaten is what matters.

Referências

1. USDA FoodData Central. Food composition database, values pulled 2026-08-25.
2. National Academies. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. NCBI Bookshelf.
3. US Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
4. MedlinePlus. Dietary fiber.