List of High Fiber Foods
The list of high fiber foods below is vitally important to you. Why?
A fiber deficiency increases your risk of constipation, hemorrhoids, high cholesterol, high blood sugar, obesity, colon cancer and heart disease. In other words, high fiber foods are essential if you want to look and feel your best.
And if that's not enough, eating more foods from this list of high fiber foods will give you the strength and inclination to get up and "go" – on a "regular" basis!
Most Americans get only about 10 grams of fiber daily. That's not nearly enough. You need an intake of 30 to 40 grams of fiber a day for optimum health.
So, book mark and link to this page. It will remind you what you need to eat in order to maintain normal cholesterol and blood sugar levels, plus a healthy body weight.
List of High Fiber Foods
(The fiber count for most packaged foods can be found on the label.)
| FRUIT | AMOUNT | TOTAL FIBER (grams) |
Apples with skin |
1 medium | 5.00 |
Apricot |
3 medium | 0.98 |
Apricots, dried |
5 pieces | 2.89 |
Banana |
1 medium | 3.92 |
Blueberries |
1 cup | 4.18 |
Cantaloupe, cubes |
1 cup | 1.28 |
Figs, dried |
2 medium | 3.74 |
Grapefruit |
1/2 medium | 6.12 |
Orange, navel |
1 medium | 3.40 |
Peach |
1 medium | 2.00 |
Peaches, dried |
3 pieces | 3.18 |
Pear |
1 medium | 5.08 |
Plum |
1 medium | 1.00 |
Raisins |
1.5 oz box | 1.60 |
Raspberries |
1 cup | 8.34 |
Strawberries |
1 cup | 3.98 |
VEGETABLES |
AMOUNT | TOTAL FIBER (grams) |
Avocado (fruit) |
1 medium | 11.84 |
Beets, cooked |
1 cup | 2.85 |
Beet greens |
1 cup | 4.20 |
Bok choy, cooked |
1 cup | 2.76 |
Broccoli, cooked |
1 cup | 2.30 |
Brussels sprouts |
1 cup | 2.84 |
Cabbage, cooked |
1 cup | 4.20 |
Carrot |
1 medium | 2.00 |
Carrot, cooked |
1 cup | 5.22 |
Cauliflower, cooked |
1 cup | 3.43 |
Cole slaw |
1 cup | 4.00 |
Collard greens, cooked |
1 cup | 2.58 |
Corn, sweet |
1 cup | 4.66 |
Green beans |
1 cup | 3.95 |
Celery |
1 stalk | 1.02 |
Kale, cooked |
1 cup | 7.20 |
Onions, raw |
1 cup | 2.88 |
Peas, cooked |
1 cup | 8.84 |
Peppers, sweet |
1 cup | 2.62 |
Pop corn, air-popped |
3 cups | 3.60 |
Potato, baked w/skin |
1 medium | 4.80 |
Spinach, cooked |
1 cup | 4.32 |
Summer squash, cooked |
1 cup | 2.52 |
Sweet potato, cooked |
1 cup | 5.94 |
Swiss chard, cooked |
1 cup | 3.68 |
Tomato |
1 medium | 1.00 |
Winter squash, cooked |
1 cup | 5.74 |
Zucchini, cooked |
1 cup | 2.63 |
CEREAL, GRAINS, PASTA |
AMOUNT | TOTAL FIBER (grams) |
Bran cereal |
1 cup | 19.94 |
Bread, whole wheat |
1 slice | 2.00 |
Oats, rolled dry |
1 cup | 12.00 |
Pasta, whole wheat |
1 cup | 6.34 |
Rice, dry brown |
1 cup | 7.98 |
BEANS, NUTS, SEEDS |
AMOUNT | TOTAL FIBER (grams) |
Almonds |
1 oz | 4.22 |
Black beans, cooked |
1 cup | 14.92 |
Cashews |
1 oz | 1.00 |
Flax seeds |
3 tbs | 6.97 |
Garbanzo beans, cooked |
1 cup | 5.80 |
Kidney beans, cooked |
1 cup | 13.33 |
Lentils, red cooked |
1 cup | 15.64 |
Lima beans, cooked |
1 cup | 13.16 |
Peanuts |
1 oz | 2.30 |
Pistachio nuts |
1 oz | 3.10 |
Pumpkin seeds |
1/4 cup | 4.12 |
Soybeans, cooked |
1 cup | 7.62 |
Sunflower seeds |
1/4 cup | 3.00 |
Walnuts |
1 oz | 3.08 |
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