Although most Americans don’t eat enough fiber, it’s important to get enough of the right kind. High-fiber foods help protect against cancer, diabetes and heart disease.
The following is a list of high-fiber foods you should eat every day.
High Fiber Foods List
Vegetables and Fruits:
Artichokes, 1 medium – 10 grams of fiber
Lentils (cooked), 1/2 cup – 8 grams of fiber
Soybeans (cooked), 1/2 cup – 7 grams of fiber
Bran cereals, 3/4 cup – 6 grams of fiber
Black beans (cooked), 1/2 cup – 6 grams of fiber
Barley (cooked), 1/2 cup – 5 grams of fiber
Figs (dried), 5 – 5 grams of fiber per fig (0.6 oz)
Kidney beans (cooked), 1/2 cup – 5 grams of fiber
Lima beans (cooked), 1/2 cup – 4 grams of fiber
Fruits are delicious and nutritious. They are also very high in fiber, which is important for your health. Here’s a list of fruits with the most fiber per serving:
Fruit Fiber Chart
- Raspberries – 8 grams per cup
- Blackberries – 7 grams per cup
- Strawberries – 6 grams per cup
- Apricots – 5 grams per 3 apricots
- Pears – 4 grams per medium pear
- Mangos – 4 grams per 1/2 mango
- Cherries – 3 grams per 1/2 cup cherries (sour)
Fruit is a great way to get a lot of fiber in your diet. Fiber helps keep you full and satisfied, so it’s the perfect choice if you’re trying to lose weight.
The best part is that fruit is delicious and nutritious! Just make sure that you’re eating the right types of fruits.
Here are some of the best high-fiber fruits:
Apple (with skin) – 3 grams per 100 g (3.5 oz) serving
Apricot – 2 grams per 100 g (3.5 oz) serving
Banana – 3 grams per 100 g (3.5 oz) serving
Blackberries – 8 grams per 100 g (3.5 oz) serving
Blueberries – 7 grams per 100 g (3.5 oz) serving
Cantaloupe – 2 grams per 100 g (3.5 oz) serving
Cherries, sweet – 5 grams per 100 g (3.5 oz) serving
Grapefruit – 2 grams per 100 g (3.5 oz) serving
Fruits are a great source of dietary fiber. Fiber is the part of plant foods that your body can’t digest. The bulk of fiber in fruits comes from the edible pulp surrounding their seeds, which is also rich in water, vitamins and minerals. The skin of most fruits also contains fiber, but it’s usually not eaten because it can be tough to digest and may have unpleasant flavors.
Fiber helps regulate bowel movements by increasing stool size and reducing how often you need to go to the bathroom. This can help prevent constipation and hemorrhoids, as well as lower blood cholesterol levels and blood sugar levels for people with diabetes. A high-fiber diet can also help you lose weight by making you feel full faster so you eat less during meals, according to Harvard Medical School (HMS).
In fact, most Americans don’t get enough fiber on a daily basis; estimates are that only about 15 percent of us meet or exceed the recommended intake level set by the Institute of Medicine (IOM), which is 38 grams per day for women ages 19 to 50 years old, 30 grams per day for men ages 19 to 50 years old — but this number increases with age — 25 grams per day for women 51 years old or older and 21
- Apple: 1 medium (3.5 inches long) apple has 4 grams of fiber.
- Apricot: 1 medium apricot has 2 grams of fiber.
- Avocado: 1 avocado contains 12 grams of fiber, the most out of any fruit or vegetable!
- Banana: 1 medium banana contains 3 grams of fiber.
- Bell Pepper: 1 red bell pepper contains 4 grams of fiber.
- Blueberries: 1 cup blueberries contains 7 grams of fiber, making them one of the best sources for fighting off constipation!
- Broccoli: Broccoli is one of the healthiest vegetables on earth because it provides a whopping 6 grams per serving! It also contains an antioxidant called sulforaphane which has been shown to lower risk for cancer and heart disease by increasing cell death rate in cancer cells and lowering cholesterol levels in healthy individuals due to its ability to block enzymes that produce cholesterol! It’s no wonder why broccoli is considered a superfood!
- Butternut Squash: Butternut squash is another vegetable that provides lots of fiber; 5 grams per serving! It’s also packed with vitamin C as well as potassium
Fruits with rich fiber kitchen
Fruit is a great source of vitamins and minerals, but it’s also packed with fiber. You may not think of fruits as being high in fiber, but many of them are. The following list of fruits is ranked from the highest to lowest amount of fiber per 100 grams (3.5 ounces).
Top 50 high fiber foods
High fiber foods list for constipation
High fiber foods list lose weight
High Fiber Foods List
The following foods are high in fiber and can help you achieve the recommended daily fiber intake of 25 to 30 grams for women and 38 to 40 grams for men.
Top 50 High Fiber Foods
- Broccoli: 6 grams per 1 cup, cooked
- Brussels sprouts: 4 grams per 1 cup, cooked
- Spinach: 5 grams per 1 cup, raw (or cooked)
- Sweet potato: 5 grams per 1 large baked sweet potato (about 6 inches long)
- Artichoke hearts: 8 grams per 4 pieces (1/2 medium artichoke heart) or one whole medium artichoke heart (about 6 inches long)
- Black beans: 15 grams per 1/2 cup cooked black beans or 2 tablespoons black bean dip with chunky salsa mixed in)
- Navy beans: 15 grams per 1/2 cup cooked navy beans or 2 tablespoons navy bean dip mixed with chunky salsa)
- Pinto beans: 14 grams per 1/2 cup cooked pinto beans or 2 tablespoons pinto bean dip mixed with chunky salsa)
- Chia seeds: 11 grams per 3 tablespoons of seeds that are ground into a meal or flour (can
Fruits are one of the best sources of fiber. They are also an excellent source of vitamins and minerals, as well as being very low in fat. They also have many health benefits such as reducing the risk of heart disease and cancer.
Fiber is a type of carbohydrate that the body cannot digest. It is found mainly in plant foods, such as fruits and vegetables. Fiber helps to keep your digestive system healthy by helping to move waste through your colon (large intestine) more quickly, and preventing constipation. A diet rich in fiber can help to lower blood cholesterol levels and reduce your risk for heart disease and some forms of cancer.
Fiber is classified according to its solubility: soluble or insoluble. Soluble fiber dissolves in water; insoluble fiber does not dissolve in water. Both types of fiber have health benefits, but different roles in the body:
Soluble fiber dissolves into a gel-like substance when it comes into contact with water in your intestines. This gel-like substance slows down how quickly food passes through your digestive tract (bowel), which helps prevent constipation and diarrhea.*
Insoluble fiber does not dissolve in water at all, so it moves along just like any other
Fiber is the part of food that your body can’t digest. It helps keep you full and gives you energy. High-fiber foods are packed with nutrients and are often low in calories.
Fiber is a type of carbohydrate found in plant foods such as fruits, vegetables, whole grains, legumes, nuts and seeds. Fiber helps maintain a healthy digestive system by keeping stool soft, easing bowel movements and preventing constipation and diverticulosis (small pouches in the colon).
Fiber may also help control blood sugar levels by slowing down the conversion of carbohydrates into sugar. High-fiber diets may reduce the risk of some types of cancer, heart disease and diabetes. The Institute of Medicine recommends that adults consume between 21 and 38 grams of fiber per day for overall good health.
The Best High-Fiber Vegetables
Chickpeas (1 cup, cooked) – 14 grams of fiber
Lentils (1/2 cup, cooked) – 8 grams of fiber
Split peas (1/2 cup, cooked) – 7 grams of fiber
Black beans (1/2 cup, cooked) – 7 grams of fiber
Kidney beans (1/2 cup, cooked) – 6.5 grams of fiber
Lima beans (1/2 cup, cooked) – 6.5 grams of fiber
