List of High Fiber Foods with Fiber Content
Most Americans only get about 10 grams of fiber a day. That's not nearly enough. You need 30 to 40 grams of fiber a day for optimum health.
The list of high fiber foods below can help you reduce your risk of constipation, hemorrhoids, high cholesterol, high blood sugar, obesity, colon cancer, diabetes and heart disease. Wow! That's a lot of benefits.
So choose wisely from our high fiber food chart and the below list of high fiber foods with fiber content, so you can look and feel your very best.
List of High Fiber Foods
(The fiber count for most packaged foods can be found on the label.)
| FRUIT | AMOUNT | 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 | 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 |
4.5 |
| 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 | 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 |
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 |
Be sure to print out, bookmark or link to this list of high fiber foods. Knowing the fiber content will help guide you in choosing the best high fiber foods for a healthy body weight and normal cholesterol and blood sugar levels.
And if that's not enough, the foods on this high fiber foods list can give you the strength and inclination to get up and "go" - on a "regular" basis.
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