Grains ranked by fiber

Breads, cereals, pasta, and cooked whole grains, with the refined versions included so you can see the gap. Top of the list: whole wheat pasta (6.3 g), chickpea pasta (6 g), bran flakes (5.5 g), whole wheat pita (4.7 g), bulgur (4.1 g).

Whole Wheat Pasta6.3g fiber1 cup cookedChickpea Pasta6g fiber1 cup cookedBran Flakes5.5g fiber3/4 cupWhole Wheat Pita4.7g fiber1 pitaBulgur4.1g fiber1/2 cup cooked

Full ranking

#	Food	Serving	Fiber	Per 100 g	Soluble	% DV	FODMAP
1	Whole Wheat Pasta	1 cup cooked	6.3 g	4.5 g	1.5 g	23%	High
2	Chickpea Pasta	1 cup cooked	6 g	4.3 g	1.5 g	21%	High
3	Bran Flakes	3/4 cup	5.5 g	18.3 g	0.8 g	20%	High
4	Whole Wheat Pita	1 pita	4.7 g	7.3 g	1.1 g	17%	High
5	Bulgur	1/2 cup cooked	4.1 g	4.5 g	1 g	15%	High
6	Oatmeal	1/2 cup dry	4 g	10 g	2 g	14%	Low
7	Teff	1/2 cup cooked	3.6 g	2.9 g	0.8 g	13%	Low
8	Whole Wheat Couscous	1/2 cup cooked	3.6 g	4 g	0.8 g	13%	High
9	Farro	1/2 cup cooked	3.5 g	3.9 g	0.8 g	13%	High
10	Granola	1/2 cup	3.5 g	7 g	1.3 g	13%	High
11	Popcorn	3 cups popped	3.5 g	14.6 g	0.3 g	13%	Low
12	Whole Wheat Tortilla	1 tortilla	3.2 g	7.1 g	0.6 g	11%	High
13	Barley	1/2 cup cooked	3 g	3.8 g	0.8 g	11%	High
14	Corn Tortilla	2 tortillas	3 g	6.3 g	0.6 g	11%	Low
15	Sprouted Grain Bread	1 slice	3 g	8.8 g	0.7 g	11%	High
16	Wheat Bran	2 tbsp	3 g	42.9 g	0.3 g	11%	High
17	Wild Rice	1 cup cooked	3 g	1.8 g	0.3 g	11%	Low
18	Spelt Sourdough	1 slice	2.8 g	5.6 g	0.8 g	10%	Low
19	Whole Wheat Crackers	6 crackers	2.8 g	10 g	0.5 g	10%	High
20	Amaranth	1/2 cup cooked	2.6 g	2.1 g	0.4 g	9%	Low
21	Quinoa	1/2 cup cooked	2.6 g	2.8 g	0.6 g	9%	Low
22	Buckwheat	1/2 cup cooked	2.3 g	2.7 g	0.5 g	8%	Low
23	Couscous	1 cup cooked	2.2 g	1.4 g	0.6 g	8%	High
24	Pasta	1 cup cooked	2.2 g	1.8 g	0.6 g	8%	High
25	Polenta	1 cup cooked	2.2 g	0.9 g	0.5 g	8%	Low
26	Naan	1 piece	2 g	2.2 g	0.7 g	7%	High
27	Multigrain Bread	1 slice	1.9 g	7.3 g	0.5 g	7%	High
28	Rye Bread	1 slice	1.9 g	5.9 g	0.6 g	7%	High
29	Whole Wheat Bread	1 slice	1.9 g	6.8 g	0.5 g	7%	High
30	Pumpernickel Bread	1 slice	1.7 g	6.5 g	0.6 g	6%	High
31	Baguette	6-in piece	1.6 g	2.5 g	0.6 g	6%	High
32	Brown Rice	1/2 cup cooked	1.6 g	1.6 g	0.2 g	6%	Low
33	Flour Tortilla	1 tortilla	1.5 g	3.3 g	0.5 g	5%	High
34	Tortilla Chips	1 oz	1.5 g	5.4 g	0.3 g	5%	Low
35	Pita Bread	1 pita	1.3 g	2.2 g	0.4 g	5%	High
36	Millet	1/2 cup cooked	1.1 g	1.3 g	0.2 g	4%	Low
37	Sourdough Bread	1 slice	1.1 g	2.3 g	0.4 g	4%	Low
38	Pretzels	1 oz	0.9 g	3.2 g	0.3 g	3%	High
39	Rice Cakes	2 cakes	0.8 g	4.4 g	0.2 g	3%	Low
40	White Bread	1 slice	0.7 g	2.7 g	0.3 g	3%	High
41	White Rice	1/2 cup cooked	0.3 g	0.4 g	0.1 g	1%	Low

Highest-fiber low-FODMAP grains

For people limiting FODMAPs, these are the best fiber sources in this category at the listed serving.

Oatmeal4g fiber1/2 cup dryTeff3.6g fiber1/2 cup cookedPopcorn3.5g fiber3 cups poppedCorn Tortilla3g fiber2 tortillasWild Rice3g fiber1 cup cookedSpelt Sourdough2.8g fiber1 sliceAmaranth2.6g fiber1/2 cup cookedQuinoa2.6g fiber1/2 cup cooked