食物繊維が多い食べ物ランキング。野菜だけの順位も出しました

When you hear “high-fiber foods,” vegetables tend to come to mind, but in fact fiber is found widely, all the way tobeans, seaweed, mushrooms, grains, tubers, and fruit. Dietary fiber tends to fall short in daily meals, but knowing it by category lets you increase it without strain.

This article introduces high-fiber foods by category, and covers the difference between soluble and insoluble fiber, how to take it when you’re concerned about regularity, and tips for easily supplementing it with dried vegetables. Since the Japanese are said to tend to fall short on fiber, first let’s cover “which foods it’s abundant in.”

What Is Dietary Fiber? The Difference Between Soluble and Insoluble

Dietary fiber comes in two types: “the kind that dissolves in water” and “the kind that doesn’t.” Which type is more abundant differs by food, and the point is to take in a good balance of both.

Soluble works slowly, insoluble adds bulk—each has a different action. Rather than skewing to just one, combining foods that contain both helps regulate bowel movement and the gut environment. So let’s look, by category, at which foods it’s abundant in.

High-Fiber Foods [by Category]

High-fiber foods aren’t just vegetables. They exist widely across seven categories—beans, seaweed, mushrooms, grains, tubers, and fruit. First let’s check the overall picture in a list.

Vegetables

Vegetables are mainly insoluble fiber, a group suited to adding stool bulk. Since it’s abundant near the skin and core, washing them well and using them whole lets you take in more.

• Burdock, broccoli, and pumpkin are rich in it in the skin and core, too
• Carrot, spinach, komatsuna, and cabbage are also easy for everyday use
• The dry good kiriboshi daikon has its moisture removed and is concentrated, so you can take in plenty in a small amount

Beans and soy products

Beans are rich in insoluble fiber, and their strength is being easy to keep on hand. Processed products need no prep.

• Beans themselves such as soybeans, azuki, and kidney beans
• Soy products like natto and okara make a dish on their own
• As simmered beans, a salad topping, or a soup ingredient

Seaweed

Seaweed is mainly soluble fiber, helping correct the balance of a diet that tends to skew toward insoluble.

• Hijiki, wakame, kombu, and agar are representative
• Can be kept on hand as dry goods and used just by rehydrating
• Easy to add to miso soup, simmered dishes, or as a salad side

Mushrooms

Mushrooms are low in calories and suited to adding bulk, letting you supplement fiber well.

• Kikurage, shiitake, enoki, maitake
• Dried kikurage in particular is easy to take fiber from
• In a wide range of dishes—stir-fries, hot pots, soups

Grains

Rethinking your staple can raise your daily baseline intake. Switching from white rice or white bread is efficient.

• Oatmeal, brown rice, whole-wheat bread, mochi barley
• Oatmeal and barley are also high in soluble fiber
• Just swapping your usual staple keeps it going without strain

Tubers and konjac

Tubers give a satisfying fullness, and konjac is a low-calorie, easy-to-incorporate group.

• Sweet potato and taro can even serve as a staple substitute
• Konjac contains insoluble fiber and is low in calories
• For everyday use in simmered dishes, oden, or roasted sweet potato

Fruit

Fruit is mainly soluble fiber, with the advantage of being easy to work into breakfast or a snack.

• Dried persimmon, apple, kiwi, avocado
• Dried persimmon is concentrated and easy to take in a small amount
• Apple and kiwi are easy for breakfast or dessert

A Ranking of Especially High-Fiber Foods

「結局どれが一番多いのか」を、日本食品標準成分表の数値をもとに並べました。数字は可食部100gあたりの目安で、品種・産地・季節・加工の条件で変わります。厳密な値ではなく、大小の見当をつけるものとして見てください。

上位はほぼ乾物です。水分が抜けたぶん、同じ100gでも中身が濃くなるためです。

ただしこの順位をそのまま食卓の優先順位にはできません。乾しいたけを100g食べることはありませんが、ブロッコリーなら100gは現実的な量です。100gあたりの数字と、実際に食べる量は分けて見る必要があります。1食あたりに換算した目安は後述します。

野菜だけで並べるとこうなる

乾物や豆を除き、生の野菜だけで並べ直したものです。こちらも可食部100gあたりの目安です。

上位に来るのは、モロヘイヤ・ごぼう・芽キャベツ・ブロッコリー・えだまめ・オクラです。一方でサラダの定番であるレタスやトマトは1g前後で、量を食べても数字は伸びません。

皮の扱いでも変わります。さつまいもは皮つきで2.8g、皮なしでは2.2gです。にんじんは皮つき・皮なしとも2.8gで差がありません。だいこんは根が1.4gなのに対し、葉は4.0gと3倍近くあります。捨てられがちな部分のほうが多いことがあります。

1食に食べる量だと、どれくらいか

100gあたりの数字は、実際に口に入る量とかけ離れています。ふだんの1食分に換算した目安です。量の取り方で変わるので、おおよその感覚としてご覧ください。

100gあたりでは79.5gと51.8gで大きく開いていたきくらげとひじきも、1食分にすると差は小さくなります。順位より、続けて食べられるかどうかで選ぶほうが実際的です。

How to Take Fiber When You’re Concerned About Regularity

With dietary fiber, rather than “the more you eat the better,” a balance of types and ease of keeping it up matter. We’ve organized ways to take it in worth keeping in mind when you’re concerned about regularity or the gut environment.

Take a Good Balance of Soluble and Insoluble

With only insoluble, stool bulk increases, but with too little soluble you may feel bloated instead. Combining vegetables and mushrooms (insoluble) with seaweed, fruit, and oatmeal (soluble) makes it easier to strike a balance. The trick is not to skew to one ingredient but to choose across categories.

Add “One More Dish” at Every Meal, Without Strain

Rather than taking it all at once, adding a little at every meal lasts better. Just adding one dish to your usual meal—wakame or mushrooms to miso soup, beans on a salad, mochi barley rice as the staple—steadily increases it.

Easily with Dried Vegetables or Powder

When you’re too busy to prepare fresh ingredients, dried vegetables and vegetable powder are handy. Dried vegetables keep long and take little cooking effort—just add them to miso soup or soup to supplement vegetables. Vegetable powder can be used just by mixing it into soup, dressing, or pasta sauce, so it also suits those who eat out often or can’t make time to cook.

Even in our work with dried vegetables at Agriture, we feel that ease of keeping it up matters most. Adding a handful of dried vegetables to miso soup, mixing powder into soup—the less cooking effort involved, the more it becomes a habit, and it ends up being the best shortcut after all.

Supplement It Easily with Dried Vegetables and Kiriboshi Daikon

Among high-fiber foods, dried types have two advantages: “concentrated and easy to take in a small amount” and “keep well.” Kiriboshi daikon, dried mushrooms, and dried-vegetable mixes are options that make it easy to work fiber into busy days.

参考までに、弊社の乾燥野菜ミックス（にんじん・トマト・小松菜・水菜・ほうれん草）を分析機関で測定したときは、食物繊維総量がおよそ20g／100gでした（一般財団法人 日本食品分析センター調べ）。1食に5g使うとすると1g前後という見当になります。

乾燥品の数値は原料の配合と仕上がりの水分量で動くため、これも目安です。ロットや商品によって変わります。

Agriture makes dried vegetables and powder centered on Kyoto-grown vegetables. The relationship between dried vegetables and dietary fiber is covered inThe relationship between dried vegetables and dietary fiber, and the benefits of dried vegetables inThe 5 Benefits of Dried Vegetables. The use of vegetable powder is inSustainable Recipes and Uses.

Summary: Learn High-Fiber Foods by Category

High-fiber foods are found widely—not just vegetables but beans, seaweed, mushrooms, grains, tubers, and fruit. Taking a good balance of soluble and insoluble, and keeping it up with one more dish at every meal, is the trick to getting it without strain.

Dry goods in particular—dried kikurage, hijiki, kiriboshi daikon, and dried persimmon—are foods where the fiber is concentrated and easy to take in even in small amounts. When fresh ingredients are hard to prepare, making use of dried vegetables and vegetable powder is an easy method, too. Starting today, try working in one item at a time, across categories.

FAQ

数値の出典

本記事の数値は、日本食品標準成分表（八訂）増補2023年（文部科学省）に収載された可食部100gあたりの値をもとにした目安です。1食あたりの数値は目安量から換算した参考値で、実際の量や品種、調理法によって変わります。

弊社製品の値は、一般財団法人 日本食品分析センターによる分析結果に基づく参考値です。原料の配合や水分量によって変わります。