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High Fiber Foods List for a High Fiber Diet

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

The healthy foods high in fiber on this list of high fiber foods makes it easy for you to increase the high fiber foods 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 high fiber foods list with fiber content 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 our healthy high fiber foods list and eat a high fiber diet of the healthiest fiber rich foods. 

HIGH FIBER FOODS LIST with TOTAL FIBER GRAMS (g)

 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 high fiber foods list. You can also check out our High Fiber Foods Chart, the Soluble Fiber & Insoluble FiberFoods 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 high fiber foods list will give you the strength and inclination to get up and "go" – on a "regular" basis.