How to get dietary fiber from oats, beans and vegetables
Build fiber into meals you already make, from breakfast oats to a vegetable side dish.
Which foods contain fiber?
Japan’s Ministry of Health, Labour and Welfare identifies grains, beans, vegetables, mushrooms and seaweed as sources of fiber. Japan’s official food composition tables list 9.4 g of total fiber per 100 g of dry oats.
Ways to use these foods
Try oats and fruit at breakfast, brown rice with a mushroom side at lunch, or a soup with beans or seaweed at dinner.
Sources
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Frequently asked questions
How much fiber is in 30 g of dry oats?
About 2.8 g, calculated from Japan’s official food composition tables. Ingredients such as fruit contribute separately.
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