Dietary fiber is a type of carbohydrate that human digestive enzymes cannot break down, typically divided into two categories: soluble and insoluble. Soluble fiber dissolves in water to form a gel-like substance, which gut bacteria partially break down and utilize. Insoluble fiber adds bulk to stool, helping to promote regular bowel movements. Additionally, fiber is well-known for slowing down the absorption of glucose in the body.

While bananas are widely recognized for containing both soluble and insoluble fiber—offering about 3.1 grams of fiber in a medium-sized banana (approx. 118g)—fiber is abundantly found in many other foods as well. In fact, roasted peanuts contain a striking 8.4 grams of fiber per 100 grams, which is about 3.2 times the fiber content of bananas at the same weight (2.6g). Beyond peanuts, several foods like sweet potatoes, pears, chestnuts, and avocados surpass bananas in fiber content. Based on data from the U.S. Department of Agriculture (USDA), here are 5 foods rich in dietary fiber.

1. Sweet Potatoes
Baked sweet potatoes consumed with their skin contain 3.3 grams of fiber per 100 grams of flesh, roughly 1.3 times that of a banana (2.6g). On the other hand, peeled and boiled sweet potatoes provide 2.5 grams per 100 grams, which is slightly less than bananas. Enjoying sweet potatoes baked with the skin on is a more effective way to maximize your fiber intake. They also supply beta-carotene and potassium.

2. Pears
Pears pack 3.6 grams of fiber per 100 grams, which is about 1.4 times higher than bananas. This measurement corresponds to the "Asian pear" category classified by the USDA, which is similar to the pears commonly consumed in East Asia. Even Western pears offer more fiber than bananas at 3.1 grams per 100 grams. Pears are high in moisture and contain virtually no fat.

3. Chestnuts
Roasted chestnuts contain 5.1 grams of fiber per 100 grams—about double the amount found in bananas. While chestnuts are categorized as nuts, unlike almonds or walnuts, they are low in fat (about 2.2g per 100g) and rich in carbohydrates (around 53g). They provide about 245 kcal per 100 grams and are a good source of Vitamin C.

4. Avocados
Avocados deliver 6.7 grams of fiber per 100 grams, roughly 2.6 times more than bananas. Even a standard USDA serving size of 50 grams (about one-third of a medium avocado) contains 3.4 grams of fiber, surpassing a 100-gram serving of bananas. Avocados are unique among fruits for being relatively high in fat (14.7g per 100g), the majority of which is healthy monounsaturated fat. They are also packed with potassium and folate.

5. Peanuts
Roasted peanuts lead the list with an impressive 8.4 grams of fiber per 100 grams—about 3.2 times that of bananas and the highest among these five foods. A single handful (28g) provides 2.4 grams. Though commonly referred to as nuts, peanuts biologically belong to the legume family. They provide a powerful combination of protein and unsaturated fats, with a caloric density of 587 kcal per 100 grams.

Registered dietitian Kristin Kirkpatrick notes via the Cleveland Clinic Newsroom, "Peanuts hit the trifecta by delivering protein, healthy fats, and dietary fiber all at once. They are an exceptionally well-rounded food from a nutritional standpoint."

[ⓒ Global Economic Times. 무단전재-재배포 금지]