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.
Jump to:
- 🙋What Is Fiber?
- You'll Find High Amounts Of Fiber In:
- 🧑⚕️Types Of Fiber
- 📏How Much Fiber Should You Have A Day?
- 📋High Fiber Food List (Printable)
- 🍛High Fiber Legumes
- 🍎High Fiber Fruits
- Fruits With High Fiber Content
- 🥜High Fiber Nuts And Seeds
- 🍚High Fiber Grains
- High Fiber Grains List
- High Fiber Grains Recipes
- 🌽High Fiber Vegetables
- 🍞High Fiber Breads
- The Best High Fiber Breads
- 🍒High Fiber Dried Fruits
- 🙋Frequently Asked Questions
- You Might Like These Vegan Guides
- Comments
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:
- Legumes
- Nuts and seeds
- Vegetables
- 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.
🧑⚕️Types Of Fiber
Dietary fiber can be divided into two main categories: soluble and insoluble.
Soluble fiber dissolves in water, forming a gel-like substance that helps lower blood cholesterol and glucose levels. This type of fiber is found in foods such as oats, peas, beans, apples, citrus fruits, carrots, and barley.
On the other hand, insoluble fiber doesn't dissolve in water. This kind of fiber and helps the movement of material through the digestive system. It increases stool bulk, which can help with constipation and irregular stools. Insoluble fiber is found in whole wheat flour, wheat bran, nuts, beans, and vegetables like cauliflower, green beans, and potatoes.
Including both types of fiber in your diet is crucial for maintaining a healthy digestive system, promoting regular bowel movements, and providing a feeling of fullness.
📏How Much Fiber Should You Have A Day?
Most people fall short of the daily recommended fiber intake 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.
Children
- 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.
Women
- 17-50 years old: 25 grams of fiber per day.
- 51 years and older: 21 grams of fiber per day.
Men
- 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. They're also a wonderful source of protein. 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.
Fruits With High Fiber Content
- 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 smoothie recipe without banana)
- 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.
High Fiber Grains List
- Popcorn = 1 cup has 13 grams
- 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
my favorite
High Fiber Grains Recipes
Get more high fiber grains into your diet with these recipes
🌽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.)
- Green Peas = 1 cup has 7 grams
- 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 .
The Best High Fiber Breads
- 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! If you want to learn how to dry your own fruits, have a look at my extensive collection of dehydrator recipes.
- 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
🙋Frequently Asked Questions
Legumes, such as lentils, split peas, and black beans, are among the most fiber-rich foods, containing up to 15-16 grams of fiber per cooked cup.
Whole grains, including oats, quinoa, and barley, are also excellent sources of fiber, with oats providing up to 10 grams per half-cup serving.
Many fruits and vegetables, like raspberries, pears, avocados, artichokes, and leafy greens, are high in fiber, with raspberries containing 8 grams per cup.
Nuts and seeds, such as chia seeds, flaxseeds, and almonds, are also fiber-dense, with chia seeds containing nearly 10 grams of fiber per ounce.
To achieve a daily intake of 30 grams of fiber, focus on incorporating a variety of fiber-rich foods into your meals and snacks. Aim to include legumes, such as lentils or beans, in your diet daily, and choose whole grain options for bread, pasta, and cereals.
Additionally, make sure to consume plenty of fruits and vegetables, particularly those with high fiber content like berries, pears, avocados, and leafy greens, and consider adding nuts and seeds to your meals for an extra fiber boost.
Raspberries are one of the fruits with the highest fiber content, containing around 8 grams of fiber per cup. Other high-fiber fruits include:
Pears (5.5 grams per medium fruit)
Apples (4.4 grams per medium fruit)
Bananas (3.1 grams per medium fruit)
Oranges (3.1 grams per medium fruit)
Strawberries (3 grams per cup)
Remeber, these values are for fresh fruits with the skin on; the skin often contains a significant portion of the fruit's fiber content.
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