Fibre
Wheat bran supplies more fibre than any other product in our database at 42 grams per 100 grams, and then chia seeds at 34 grams and ground flaxseed at 27 grams. The adequate intake is 25 grams per day (EFSA AI). Our database also splits fibre into a soluble and an insoluble fraction.
Soluble and insoluble: two columns, one total
Our database records fibre in two separate columns, and that split is rare in Dutch food tables. Ground flaxseed sits at 7 grams of soluble fibre per 100 grams, chia seeds at 6.5 grams and oats at 3.2 grams. On the insoluble side wheat bran dominates at 40 grams. The sum of both columns is what we show as the total — and it is useful to know that the two fractions behave differently in the gut.
The five richest sources, with real figures
Per 100 grams in total: wheat bran 42 g, chia seeds 34 g, ground flaxseed 27 g, soya chunks 16 g and almonds 12.5 g. What the list does not show is that you use ten grams of bran and two hundred grams of vegetables. Vegetables, pulses and wholemeal bread rank lower per 100 grams but deliver by far the largest share across a day — precisely because the portions are large.
25 grams a day, and the claims attached
The reference is 25 grams per day (EFSA AI). No health claim is authorised for fibre in general, but claims do exist for specific fibres. Regulation (EU) No 432/2012 sets out, for instance: "wheat bran fibre contributes to an acceleration of intestinal transit", conditional on a daily intake of at least 10 grams of wheat bran fibre. A claim about one specific fibre therefore does not automatically apply to every fibre.
Why fibre counts double for our audience
We coach entrepreneurs and professionals who often work in a modest calorie deficit. High-fibre products deliver volume and satiety at relatively little energy, and in practice that is the difference between a plan you sustain for twelve months and one that collapses after six weeks. On top of that the same products deliver magnesium, potassium and manganese — four goals hit with one shopping choice.
Build up gently, and drink enough
Jumping from 12 to 30 grams a day is noticeable in the gut. We therefore build up in steps over two to three weeks and pair it with a concrete drinking agreement, because fibre binds fluid. Complaints that persist or that you cannot place belong with your GP. We sell no fibre products and see no reason for them: this is one of the few subjects fully solvable on the plate.
How we compile this list
We sort every row in the DCRAFT food database on the measured value per 100 grams and take the top of that list. Rows recorded per piece, per slice or per portion do not count, because a value per piece cannot be compared with a value per 100 grams. Products listed under a brand name are left out: their composition changes outside our control, and a ranking resting on it ages without us noticing. Where several products carry precisely the same value, it comes from one shared row in our source data and we name one product from that group. We set this rule out here because a ranking without a visible selection rule is an opinion rather than a measurement.
Frequently asked questions
Which foods contain the most fibre?
Wheat bran leads at 42 grams per 100 grams, trailed by chia seeds at 34 grams and ground flaxseed at 27 grams.
How much fibre per day?
The adequate intake is 25 grams per day (EFSA AI). Vegetables, pulses and wholegrain cereals deliver the largest share of it across a day.
What is the difference between soluble and insoluble fibre?
Our database tracks both separately. Flaxseed supplies 7 grams of soluble fibre per 100 grams; wheat bran leads the insoluble side at 40 grams.
Is there a health claim for fibre?
Not for fibre in general. There are claims for specific fibres, such as wheat bran fibre, and such a claim applies only under the condition stated with it in the regulation.
Sources
- DCRAFT food database — KILLER COACH ENGINE V2.3 workbook (accessed 26 August 2026)
- EFSA AI (accessed 26 August 2026)
- Regulation (EU) No 432/2012 (accessed 26 August 2026)
Please note: This is general information about nutrition, not medical advice. If you have symptoms or suspect a deficiency, discuss it with your doctor. We do not sell supplements and have no commercial interest in any brand.
Last updated: .
Written by Dennis, founder of Dcraft Of Fitness.