High Fiber Foods List for a High Fiber Diet

Fibres examplesOur high fiber foods list for a high fiber diet is vitally important to your health and well being.

The healthy foods on this list make it easy for you to increase the amount of fiber in your diet.

Most Americans eat a low fiber diet instead of a high fiber diet. The average is not nearly enough – only about 10 to 13 grams of fiber a day.

For great health, you need 30 to 40 daily grams from fiber rich foods.

The list below can help reduce your risk of constipation, diverticulosis, hemorrhoids, high cholesterol, high blood sugar, obesity, colon cancer, diabetes and heart disease. Wow!

List of High Fiber Foods with High Fiber Content

To look and feel your very best, choose wisely from the following list:


 Fresh & Dried Fruit  Serving Size Fiber (g)
 Apples with skin  1 medium 5.0
 Apricot  3 medium 1.0
 Apricots, dried  4 pieces 2.9
 Banana  1 medium 3.9
 Blueberries  1 cup 4.2
 Cantaloupe, cubes  1 cup 1.3
 Figs, dried  2 medium 3.7
 Grapefruit  1/2 medium 3.1
 Orange, navel  1 medium 3.4
 Peach  1 medium 2.0
 Peaches, dried  3 pieces 3.2
 Pear  1 medium 5.1
 Plum  1 medium 1.1
 Raisins  1.5 oz box 1.6
 Raspberries  1 cup 6.4
 Strawberries  1 cup 4.4


 Grains, Beans, Nuts & Seeds  Serving Size Fiber (g)
 Almonds  1 oz 4.2
 Black beans, cooked  1 cup 13.9
 Bran cereal  1 cup 19.9
 Bread, whole wheat  1 slice 2.0
 Brown rice, dry  1 cup 7.9
 Cashews  1 oz 1.0
 Flax seeds  3 Tbsp. 6.9
 Garbanzo beans, cooked  1 cup 5.8
 Kidney beans, cooked  1 cup 11.6
 Lentils, red cooked  1 cup 13.6
 Lima beans, cooked  1 cup 8.6
 Oats, rolled dry  1 cup 12.0
 Quinoa (seeds) dry  1/4 cup 6.2
 Quinoa, cooked  1 cup 8.4
 Pasta, whole wheat  1 cup 6.3
 Peanuts  1 oz 2.3
 Pistachio nuts  1 oz 3.1
 Pumpkin seeds  1/4 cup 4.1
 Soybeans, cooked  1 cup 8.6
 Sunflower seeds  1/4 cup 3.0
 Walnuts  1 oz 3.1


 Vegetables  Serving Size Fiber (g)
 Avocado (fruit)  1 medium 11.8
 Beets, cooked  1 cup 2.8
 Beet greens  1 cup 4.2
 Bok choy, cooked  1 cup 2.8
 Broccoli, cooked  1 cup 4.5
 Brussels sprouts, cooked  1 cup 3.6
 Cabbage, cooked  1 cup 4.2
 Carrot  1 medium 2.6
 Carrot, cooked  1 cup 5.2
 Cauliflower, cooked  1 cup 3.4
 Cole slaw  1 cup 4.0
 Collard greens, cooked  1 cup 2.6
 Corn, sweet  1 cup 4.6
 Green beans  1 cup 4.0
 Celery  1 stalk 1.1
 Kale, cooked  1 cup 7.2
 Onions, raw  1 cup 2.9
 Peas, cooked  1 cup 8.8
 Peppers, sweet  1 cup 2.6
 Pop corn, air-popped  3 cups 3.6
 Potato, baked w/ skin  1 medium 4.8
 Spinach, cooked  1 cup 4.3
 Summer squash, cooked  1 cup 2.5
 Sweet potato, cooked  1 medium 4.9
 Swiss chard, cooked  1 cup 3.7
 Tomato  1 medium 1.0
 Winter squash, cooked  1 cup 6.2
 Zucchini, cooked  1 cup 2.6

Be sure to print, bookmark or link to this list. You can also check out our High Fiber Foods Chart, the Soluble Fiber & Insoluble Fiber Foods List and High Fiber Foods and High Fiber Supplements.

They can all help guide you in choosing the best fiber rich foods for a healthy body weight, good cholesterol and normal blood sugar levels.

And if that’s not enough, the foods on this list will give you the strength and inclination to get up and “go” – on a “regular” basis.

More Commonsense Health for You:
Soluble Fiber & Insoluble Fiber Foods List
High Fiber Foods and High Fiber Supplements
Healthy Permanent Weight Loss Strategies that Work
Foods that Constipate and Natural Constipation Solutions


Fung TT, Hu FB, Pereira MA, et al. American Journal of Clinical Nutrition. Whole–grain intake and the risk of type 2 diabetes: a prospective study. Am J Clin Nutr  2002;76:535–40.

McKeown NM, Meigs JB, Liu S, Saltzman E, Wilson PW, Jacques PF. American Diabetes Association. Carbohydrate nutrition, insulin resistance, and the prevalence of the metabolic syndrome in the Framingham Offspring Cohort. Diabetes Care 2004;27:538–46.

Mellen PB, Walsh TF, Herrington DM. Nutrition Metabolism and Cardiovascular Diseases. Whole grain intake and cardiovascular disease: A meta-analysis. Academic Research 2007.

Fuchs CS, Giovannucci EL, Colditz GA, et al. New England Journal of Medicine. Dietary Fiber and the Risk of Colorectal Cancer and Adenoma in Women. N Engl J Med 1999;340:169–176.

Aldoori WH, Giovannucci EL, Rockett HR, Sampson L, Rimm EB, Willett WC. The Journal of Nutrition. A prospective study of dietary fiber types and symptomatic diverticular disease in men. J Nutr 1998;128:714–9.

Brown L, Rosner B, Willett WW, Sacks FM. American Journal of Clinical Nutrition. Cholesterol-lowering effects of dietary fiber: a meta–analysis. Am J Clin Nutr  1999;69:30–42.

Malik VS, Popkin BM, Bray GA, Després JP, Willett WC, Hu FB. American Diabetes Association. Sugar-sweetened beverages and risk of metabolic syndrome and type 2 diabetes: a meta-analysis. Diabetes Care 2010;33:2477-83.


  1. Daniel Q Garcia says

    Can’t go wrong with all of your info. I’m on this website regularly, also, informing my family and friends get it on your “to do list.”

  2. vikram says

    I am a vegetarian. I have a reflux problem. I eat banana, papaya, yoghourt, and wheat bread daily…along with home cooked Indian food. And other fruits. Can you advise me what else I should eat to minimize reflux problem.

    • Pinball Wizard says

      For acid reflux try “Bragg Organic Raw-Unfiltered Apple Cider Vinegar”. It truly works wonders, you won’t be sorry.

    • Mac says

      Vikram, some suggestions, drink 1 to 2 teaspoons daily of apple cider vinegar (can be mixed with water and honey or just water), Chamomile, mint or fenugreek tea may help. Try a tablespoon of baking soda in a half cup water — not tasty but effective. Drink two ounces of unprocessed aloe vera juice daily. Try eating raw almonds, an alkaline-producing food that can balance your pH.

    • Cynthia says

      Try Apple Cider Vinegar. It works wonders to reduce Acid Reflux. I slice up a cucumber and soak it in one part vinegar and one part water – just enough to cover the cucumbers so they are “soaking” in it. Add a little salt and pepper but this is the best solution I’ve found to reducing Reflux. Hope it helps you.

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