List of High-Fiber Foods

Karen Frazier
high fiber oats

Fiber is an important part of every diet. According to the Mayo Clinic, current fiber recommendations for women are 25 grams per day or higher, while men should eat 35 grams or more of fiber per day. Due to the high level of processed grains in the typical Western diet, most people eat far less than recommended. High-fiber foods, however, are a great way to get more healthy fiber in your diet.

High-Fiber Foods for Your Diet

Many natural foods are high in the dietary fiber you need for good health.

Fiber-Rich Fruits

Fruit provides good sources of natural fiber and tops the list of high fiber foods. For both insoluble and soluble fiber, leave the skin on apples, pears, berries, and other fruits with edible skin.

Fruit Serving Size Fiber in grams
Apple (with skin) 1 medium 4.4
Banana 1 medium 3.1
Blueberries 1 cup 3.5
Figs, dried 2 medium 3.7
Orange 1 medium 3.1
Pear (with skin) 1 medium 5.1
Raisins 1.5 oz 1.6
Raspberries 1 cup 8
Strawberries 1 cup 3.3
Avocado 1/2 fruit 6
Cherries 1 cup 3
Mango 1 medium 4
Papaya 1 medium 5
Prunes 6 prunes 3.5
Persimmon 1 fruit 6

Vegetables That Are High in Fiber

Many vegetables are also high in fiber. For a diet naturally high in fiber, incorporate the following veggies into your daily meal plans.

Vegetable Serving Size Fiber in grams
Acorn squash, cooked 1 cup 8
Artichoke, cooked 1 medium 10.3
Beet greens, cooked 1 cup 4
Broccoli, cooked 1 cup 5.1
Brussels sprouts, cooked 1 cup 4.1
Carrot, raw 1 medium 1.7
Collard greens, cooked 1 cup 5
Corn, sweet 1 cup 4.6
Hubbard squash, cooked 1 cup 7
Kale, cooked 1 cup 3
Zucchini, cooked 1 cup 3
Peas, cooked 1 cup 8.8
Potato, cooked, with skin 1 medium 4
Tomato paste 1/4 cup 2.7
Turnip greens, cooked 1 cup 5
Sun-dried tomatoes 2 tomatoes 14
Swiss chard, cooked 1 cup 3
Lima beans 1 cup 9
Edamame 1/2 cup 4
Jicama 1/2 small jicama 8
Parsnips 1 root 6
Cabbage, cooked 1 cup r 3
Okra 1 cup, raw 3.2
Beets 1 beet, raw 3.2
Sweet potato 1 cup, cooked 5.9
Spinach 1 cup, cooked 4.3

High Fiber Grains

Grains, especially bran, pack a lot of fiber into a small amount of food. Grains are also filling, allowing you to feel full while eating less food.

Food Serving Size Fiber in grams
Barley, cooked 1 cup 6
Bran flakes 3/4 cup 5.1
Bread, rye 1 slice 1.9
Bread, whole wheat 1 slice 1.9
Oat bran 1 ounce 12
Oatmeal 1 cup 4
Popcorn 3 cups 3.6
Rice, brown 1 cup 3.5
Spaghetti, whole wheat 1 cup 6.3
Quinoa, cooked 1 cup 5.5
Millet, raw 1/4 cup 4
Amaranth, cooked 1 cup 18
Buckwheat, cooked 1 cup 5
Teff, dry 1/4 cup 6
Wild rice, cooked 1 cup 3
Bulgar, cooked 1 cup 8
Wheat berries, dry 1/4 cup 5

Fiber-Rich Beans, Nuts, and Seeds

For added crunch, flavor, and fiber, add nuts and seeds to your salads and yogurt. They are also healthy snack options on their own. In addition to their high fiber content, nuts and seeds are sources of heart-healthy fats.

Food Serving Size Fiber in grams
Adzuki beans, cooked 1 cup 17
Almonds 1 oz 3.3
Black beans, cooked 1 cup 15
Black-eyed peas 1 cup 12
Brazil nuts 1 ounce 2
Chia seeds 1 ounce 10.7
Fava beans, cooked 1 cup 9
Flaxseed 2 tablespoons 5
Garbanzo beans, cooked 1 cup 12
Green beans 1 cup 4
Kale 1/2 cup 6
Lentils, cooked 1 cup 15.6
Lima beans, cooked 1 cup 13.2
Mung beans, cooked 1 cup 15 g
Navy beans, cooked 1 cup 19 g
Pecans 1 cup 2.7
Pistachio nuts 1 oz 2.9
Pumpkin seeds 1/2 cup 3
Sesame seeds 1 oz 4
Spinach 1/2 cup 6
Split peas, cooked 1 cup 16.3
Sunflower seeds 1/4 cup 3.6
White beans, cooked 1 cup 19

High-Fiber Processed Foods

While a majority of the high fiber foods are natural, whole foods, manufacturers are making processed foods high in fiber, as well. Some high fiber foods and brands include:

  • Whole grain crackers
  • High fiber cereals
  • High fiber snack bars
  • Fiber enriched yogurt
  • Fiber enriched baked goods

Carefully read labels of the processed foods, which will list fiber in the nutritional information on the package, to find high-fiber foods.

Eat Healthy

A high fiber diet has many positive health effects. If you're trying to lose weight, fiber also fills you up so you aren't as hungry for calorically dense foods. By increasing the foods listed above, you can enjoy the benefits of a high fiber diet.

List of High-Fiber Foods