That’s why we made it a printable list of the healthiest choices. This makes it so much easier to choose the best foods for you.
Most Americans eat a very low fiber diet. And the average is not nearly enough – it amounts to only about 10 to 13 grams of fiber a day.
For great health, you need 30 to 40 daily grams from fiber rich foods.
Eating from the list of high fiber foods below can easily help you to slow down aging, lose weight, avoid constipation and lower your blood pressure, cholesterol and blood sugar; It will also help you to reduce your risk of diabetes, certain cancers, depression, dementia, heart disease and stroke. Wow!
Here’s Your Super High Fiber Foods List
Many studies show that eating the healthy foods on this high fiber foods list can help you look and feel your very best and stay disease-free for a healthier you.
Your High Fiber Foods List with Total Fiber Grams (g)
|Fresh & Dried Fruit||Serving Size||Fiber (g)|
|Apples with skin||1 medium||5.0|
|Apricots, dried||4 pieces||2.9|
|Cantaloupe, cubes||1 cup||1.3|
|Figs, dried||2 medium||3.7|
|Orange, navel||1 medium||3.4|
|Peaches, dried||3 pieces||3.2|
|Raisins||1.5 oz box||1.6|
|Grains, Beans, Nuts & Seeds||Serving Size||Fiber (g)|
|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|
|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|
|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|
|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, 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|
|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|
|Winter squash, cooked||1 cup||6.2|
|Zucchini, cooked||1 cup||2.6|
NOTE: Fiber count for most packaged foods is listed on the label.
Research clearly shows that increasing these healthy foods from the high fiber foods list in your diet can help you to live a longer, healthier, more vibrant disease-free life.
For example, recently the British Medical Journal published a study, adding even more evidence to the mound of research, that eating more whole grains decreases your risk of heart disease, stroke, cancer, diabetes, respiratory diseases, infectious diseases and all causes of death.
The Journal of the American Medical Association published research showing that a high fiber diet has been shown to lower your risk of major chronic diseases like type 2 diabetes and cardiovascular disease.
And findings from a new Australian study published in the Journals of Gerontology shows that eating more fruits, vegetables and whole grains can slow down your aging process over the next ten years. It’s a success strategy for staying disease-free and fully functional as you age.
Here’s How to Use the High Fiber Foods List
Be sure to print, bookmark or link to the above high fiber foods list. Also check out our Foods High in Fiber & Fiber Rich Foods, the Soluble Fiber & Insoluble Fiber Foods List and High Fiber Foods and High Fiber Supplements.
They can all help guide you in choosing the very best foods to help you to:
• Reach and maintain healthy body weight;
• Prevent depression, constipation and dementia;
• Lower blood pressure, cholesterol and blood sugar levels;
• Decrease your risk of diabetes, cancer and coronary artery disease.
And if that’s not enough, adding foods from this high fiber foods list to your diet will give you the ability to get up and “go” – on a “regular” basis.
More Commonsense Health for You:
How to Live Longer and Still Enjoy Life
Fat Burning Foods that Speed Up Metabolism
Top 10 Healthiest Foods for Eating Healthy Meals
Healthy Permanent Weight Loss Strategies that Work
Foods that Constipate and Natural Constipation Solutions
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Roberfroid M1, Gibson GR, Hoyles L, McCartney AL, Rastall R, Rowland I, Wolvers D, Watzl B, Szajewska H. British Journal of Nutrition. Prebiotic effects: metabolic and health benefits. Br J Nutr. 2010;104 Suppl 2:S1-63. doi: 10.1017/S0007114510003363.
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