This printable high fiber food list will help take the confusion out of how to get the right amount of this important nutrient in your diet. Print it out to take along on your next grocery shopping trip to ensure your daily fiber needs are met.
We hear a lot about the importance of getting enough fiber in our diets - but why, and which foods have enough? Let's start at the beginning...
What Is Fiber?
Dietary fiber, sometimes called roughage or bulk, is a plant based nutrient. It's a type of carbohydrate that the body can't digest. Instead, it passes through the body undigested.
You'll find high amounts of fiber in:
- Nuts and seeds
- Fruit, including dried fruit
- Grains (and grain products)
Eating the right amount of fiber per day is associated with a lower risk of heart disease, strokes, diabetes and colon cancer.
A diet rich in fiber can help you feel fuller for longer, help prevent constipation and stabilize blood sugar.
How Much Fiber Should You Have A Day?
Most people fall short of the daily recommended intake of fiber which is 14 grams for every 1,000 calories you consume. To simplify this, let's break down the daily recommended amount of fiber for men and women, so you can access your ideal intake before printing off my list of high fiber foods and going shopping.
- 2-5 years old: need about 15 grams of fiber a day.
- 5-11 years old: need about 20 grams of fiber a day.
- 11-16 years old: need about 25 grams of fiber per day.
- 17-50 years old: 25 grams of fiber per day.
- 51 years and older: 21 grams of fiber per day.
- 17-50 years old: 38 grams of fiber per day.
- 51 years and older: 30 grams of fiber per day.
Now that you know how many grams of fiber you need per day, let's have a look at some great sources of this important nutrient!
High Fiber Food List (Printable)
Print off this free high fiber food list printable. Or, simply download it on your phone for a handy reference guide that will help you meet your dietary fiber needs.
High Fiber Legumes
Legumes (or beans), are a great source of dietary fiber. Below I've listed my favorite legumes with high dietary fiber.
You'll also find these legumes listed on the downloadable PDF high fiber food list, so you can reference it when shopping.
- Navy beans = 1 cup has 19 grams (try my healthy baked beans.)
- Lentils = 1 cup has 16 grams (try my easy baked lentil chips.)
- Split Peas = 1 cup has 16 grams
- Mung beans = 1 cup has 15 grams (try my easy mung bean curry)
- Black Beans = 1 cup has 15 grams (try my black bean enchiladas.)
- Lima Beans = 1 cup has 13 grams
- Kidney Beans = 1 cup has 13 grams
- Chickpeas = 1 cup has 10.6 grams (try my roasted chickpea salad with tahini dressing.)
High Fiber Fruits
Many fruits are naturally high in fiber. Apples and pears (unpeeled please!) make my high fiber food list, as do berries and exotic fruits.
- Passion Fruit = 1 cup has 25 grams
- Prunes = 1 cup has 12 grams
- Avocado = 1 cup has 10 grams (try my creamy, zesty avocado smoothie.)
- Guavas = 1 cup has 9 grams
- Blackberries = 1 cup has 8 grams
- Raspberries = 1 cup has 8 grams (try my triple berry smoothie with no bananas.)
- Pomegranate = 1 cup has 7 grams (try my couscous and pomegranate salad.)
- Prunes = 1 cup has 7.7 grams
- Persimmon = 1 cup has 6 grams
- Pears = 1 medium, unpeeled has 6 grams
- Kiwifruit = 1 cup has 5 grams
- Papaya = 1 cup has 5 grams
- Oranges = 1 large, peeled has 4.4 grams
- Apple = 1 small, unpeeled has 4 grams (try my healthy apple crisp recipe.)
- Blueberries = 1 cup has 4 grams
- Strawberries = 1 cup has 3 grams
High Fiber Nuts And Seeds
Are nuts and seeds a good source of fiber? The answer is yes! Instead of snacking on cookies or cakes, grab a handful of nuts. They're rich in many nutrients, including fiber.
- Almonds = 1 cup has 17 grams
- Pistachios = 1 cup has 13 grams
- Peanuts = 1 cup has 12 grams (try my vegan pad thai.)
- Sunflower Seeds = 1 cup has 12 grams
- Pecans = 1 cup has 10 grams (try my roasted sweet potato salad with pecans.)
- Chia Seeds = 2 tablespoons has 10 grams (try my chia banana boost tropical smoothie.)
- Walnuts = 1 cup has 7 grams
- Hazelnuts = 1 cup has 7 grams
- Pine Nuts = 1 cup has 5 grams
- Flaxseeds = 2 tablespoons has 3.8 grams
- Poppy Seeds = 2 tablespoons has 3.4 grams
- Sesame Seeds = 2 tablespoons has 2 grams
High Fiber Grains
Most whole grains are great sources of fiber. When whole grains are processed or enriched, they lose a lot of their valuable dietary fiber. In the high fiber grains food list below, compare the amount of fiber in brown rice vs white rice.
- Oatmeal = 1 cup has 8 grams (try my easy peanut butter overnight oats.)
- Bulgar Wheat = 1 cup has 8 grams
- Whole Wheat Pasta = 1 cup has 6 grams
- Quinoa = 1 cup has 5 gram (try my Mediterranean quinoa salad.)
- Brown Rice = 1 cup has 4 grams
- Wild Rice = 1 cup has 3 grams
- Barley = 1 cup has 3 grams (try the best veggie pot pie)
- Refined Pasta = 1 cup has 2.5 grams
- White Rice = 1 cup has 0.6 grams
High Fiber Vegetables
A good rule of thumb to remember is, the darker the vegetable, the higher in fiber it generally is. There are exceptions (such as parsnips and white potatoes), but on the whole this is a handy thing to remember when you do your grocery shopping.
- Corn = 1 cup has 12 grams
- Artichokes = 1 cup has 10 grams
- Peas = 1 cup has 9 grams
- Parsnips = 1 cup has 7 grams (try my parsnip puree with roasted garlic.)
- Carrot = 1 cup has 5.4 grams( try my spicy miso pasta with fennel and carrots.)
- Winter Squash = 1 cup has 5.7 grams
- Asparagus = 1 cup has 4 grams
- Broccoli = 1 cup has 5 grams (try my teriyaki broccoli and cashew stir fry.)
- Brussels Sprouts = 1 cup has 4 grams (try my shaved Brussels sprouts salad.)
- Green Beans = 1 cup has 4 grams (try my make ahead green bean casserole.)
- Sweet Potatoes = 1 cup has 4 grams (try my sweet potato and lentil soup.)
- Potato, baked = 1 medium has 4 grams (try my baker's potatoes.)
- Spinach = 1 cup has 4.3 grams (try my spinach pesto)
- Kale = 1 cup has 2.6 grams
- Celery = 1 cup has 1.6 grams (try my creamy vegan celery soup.)
High Fiber Breads
Bread can be a fantastic source of dietary fiber. Technically, it's made from grains, but I wanted to give it it's own category since bread is something most people incorporate into their diet. If you're wondering which breads are vegan, check out this article .
- Ezekiel Bread = 2 slices has 7 grams
- Rye Bread = 2 slices has 5.6 grams
- Wheat Bread = 2 slices has 5.2 grams
- Sourdough Bread = 2 slices has 4.6 grams (try my Just Egg French toast.)
- Pumpernickel = 2 slices has 4.2 grams
High Fiber Dried Fruits
Dried fruit is high in fiber, and is a great way to meet your daily fiber needs. Throw a handful of raisins or goji berries into a bowl of porridge, and you're well on the way!
- Figs = 1 cup has 16 grams
- Peaches = 1 cup has 12 grams
- Goji Berries = 1 cup has 12 grams
- Prunes = 1 cup has 12 grams
- Raisins = 1 cup has 6 grams