Niki CoachQuels aliments sont les plus riches en fibres ?
Chia seed, dried — 34.4 g pour 100 g.
Les fibres viennent presque uniquement du végétal : légumineuses, céréales complètes, fruits secs, légumes. Aucun produit animal n'en contient. Si vous augmentez votre apport, faites-le progressivement et buvez davantage, sinon l'effet sur le transit peut être l'inverse de celui attendu.
Le classement des aliments
| # | Aliment | g pour 100 g |
|---|---|---|
| 1 | Chia seed, dried fruits, vegetables, legumes, and oilseeds | 34.4 |
| 2 | Very high-fibre plain breakfast cereals, enriched sweet products | 33.1 |
| 3 | Linseed, brown fruits, vegetables, legumes, and oilseeds | 26.9 |
| 4 | Split pea, dry fruits, vegetables, legumes, and oilseeds | 25.5 |
| 5 | Broad bean, dry fruits, vegetables, legumes, and oilseeds | 25.0 |
| 6 | Linseed fruits, vegetables, legumes, and oilseeds | 24.4 |
| 7 | Rye flour T170 grain products | 23.8 |
| 8 | Carrot, dehydrated fruits, vegetables, legumes, and oilseeds | 23.6 |
| 9 | Flageolet bean, green, dry fruits, vegetables, legumes, and oilseeds | 23.4 |
| 10 | Crispbread with rye, source or high in fibre grain products | 21.9 |
| 11 | Frik (immature crushed durum wheat), raw grain products | 19.3 |
| 12 | Lupin bean, dry fruits, vegetables, legumes, and oilseeds | 18.9 |
| 13 | Mung bean, dry fruits, vegetables, legumes, and oilseeds | 18.3 |
| 14 | Whole barley, raw grain products | 17.3 |
| 15 | Sesame seed, roasted, hulled fruits, vegetables, legumes, and oilseeds | 16.9 |
| 16 | Green lentil, dry fruits, vegetables, legumes, and oilseeds | 16.4 |
| 17 | Lentils, dry (average food) fruits, vegetables, legumes, and oilseeds | 16.3 |
| 18 | Coco bean, boiled/cooked in water fruits, vegetables, legumes, and oilseeds | 15.8 |
| 19 | Red lentil, dry fruits, vegetables, legumes, and oilseeds | 15.4 |
| 20 | Kidney bean, dry fruits, vegetables, legumes, and oilseeds | 15.2 |
| 21 | Navy bean, dry fruits, vegetables, legumes, and oilseeds | 15.2 |
| 22 | Whole rye, raw grain products | 15.1 |
| 23 | Peach, flesh and skin, pitted, dried fruits, vegetables, legumes, and oilseeds | 14.3 |
| 24 | Flageolet bean, boiled/cooked in water fruits, vegetables, legumes, and oilseeds | 13.8 |
| 25 | Navy bean, boiled/cooked in water fruits, vegetables, legumes, and oilseeds | 13.8 |
| 26 | Coconut, dried flesh fruits, vegetables, legumes, and oilseeds | 13.7 |
| 27 | Thin biscuit or tuile, lemon or orange flavour sweet products | 13.6 |
| 28 | Low-fat dry non-chocolate biscuit sweet products | 13.0 |
| 29 | Dark chocolate, about 70% cocoa, for tasting, tablet sweet products | 12.8 |
| 30 | Popcorn or puffed corn, oil-free, unsalted grain products | 12.8 |
Valeurs pour 100 g, table ANSES Ciqual 2025. Ciqual ne publie pas de taille de portion : 100 g de fromage et 100 g de légume ne se mangent pas de la même façon, et le classement ne peut pas en tenir compte. Sont écartés de ce classement les produits qu'on ne consomme pas tels quels — thé en feuilles, café moulu, poudres solubles, levures, chewing-gums — ainsi que les épices et algues séchées, regroupées ci-dessous.
Et les épices, algues et poudres ?
Ces produits écrasent tous les classements au 100 g, parce qu'ils sont déshydratés ou concentrés. Ils sont bien plus riches que tout ce qui précède — mais personne n'en mange 100 g. Nous les montrons à part plutôt que de les mélanger au classement.
| # | Aliment | g pour 100 g |
|---|---|---|
| 1 | Maize bran cooking aids and miscellaneous ingredients | 79.0 |
| 2 | Curry powder cooking aids and miscellaneous ingredients | 53.2 |
| 3 | Cinnamon, powder cooking aids and miscellaneous ingredients | 53.1 |
| 4 | Bladderwrack (Fucus serratus or Fucus vesiculosus), dried or dehydrated cooking aids and miscellaneous ingredients | 46.3 |
| 5 | Dried savoury cooking aids and miscellaneous ingredients | 45.7 |
| 6 | Knotted wrack or black tang (Ascophyllum nodosum), dried or dehydrated cooking aids and miscellaneous ingredients | 43.6 |
| 7 | Wheat bran cooking aids and miscellaneous ingredients | 42.9 |
| 8 | Atlantic wakame (Alaria esculenta), dried or dehydrated cooking aids and miscellaneous ingredients | 42.9 |
| 9 | Rosemary, dried cooking aids and miscellaneous ingredients | 42.6 |
| 10 | Oregano, dried cooking aids and miscellaneous ingredients | 42.5 |