High Fiber Foods


High Fiber Foods! Your new best friends everyday for a strong, healthy happy body.

With all the fiber press lately, you'd may wonder what all the hoopla is about. Especially now that we're all supposed to get 50 grams of fiber per day. Most people currently get only 15-20 grams per day!

Fiber helps to maintain healthy digestive tract function from top to bottom. Want to say good-bye to constipation, irregularity and hemorrhoids? Say hello to 30-40 grams of fiber each day.

Fiber also lowers your risk of obesity, colon cancer, high blood pressure, high blood sugar levels, high cholesterol, and heart disease? Have you been converted to the benefits of fiber? Good.

Where in the world is it? What foods are high in fiber?

To make your new found quest for fiber easier, use this list of common high fiber foods:

Whole Grains Serving size Grams of Fiber
Bran cereal 1 cup 19.94
Oats, rolled dry 1 cup 12.00
Pasta, whole wheat 1 cup 6.34
Rice, dry brown 1 cup 7.98





Serving size


Grams of Fiber
Apples with skin 1 medium 5.00
Apricots, dried 5 pieces 2.89
Avocado (fruit) 1 medium 11.84
Banana 1 medium 3.92
Blueberries 1 cup 4.18
Figs, dried 2 medium 3.74
Grapefruit 1/2 medium 6.12
Orange, navel 1 medium 3.40
Peaches, dried 3 pieces 3.18
Pear 1 medium 5.08
Raspberries 1 cup 8.34
Strawberries 1 cup 3.98





Serving size


Grams of Fiber
Beets, cooked 1 cup 2.85
Beet greens 1 cup 4.20
Bock Choy, cooked 1 cup 2.76
Broccoli, cooked 1 cup 2.30
Brussels sprouts 1 cup 2.84
Cabbage, cooked 1 cup 4.20
Carrot 1 medium 2.00
Carrot, cooked 1 cup 5.22
Cauliflower, cooked 1 cup 3.43
Cole slaw 1 cup 4.00
Collard greens, cooked 1 cup 2.58
Corn, sweet 1 cup 4.66
Green beans 1 cup 3.95
Kale, cooked 1 cup 7.20
Onions, raw 1 cup 2.88
Peas, cooked 1 cup 8.84
Peppers, sweet 1 cup 2.62
Pop corn, air-popped 3 cups 3.60
Potato, baked w/skin 1 medium 4.80
Spinach, cooked 1 cup 4.32
Summer squash, cooked 1 cup 2.52
Sweet potato, cooked 1 cup 5.94
Swiss chard, cooked 1 cup 3.68
Winter squash, cooked 1 cup 5.74



Nuts and Beans


Serving size


Grams of Fiber
Almonds 1 oz 4.22
Black beans, cooked 1 cup 14.92
Flax seeds 3 tbls 6.97
Garbanzo beans, cooked 1 cup 5.80
Kidney beans, cooked 1 cup 13.33
Lentils, red cooked 1 cup 15.64
Lima beans, cooked 1 cup 13.16
Peanuts 1 oz 2.30
Pistachio nuts 1 oz 3.10
Pumpkin seeds 1/4 cup 4.12
Soybeans, cooked 1 cup 7.62
Sunflower seeds 1/4 cup 3.00
Walnuts 1 oz 3.08


Main Dishes and More

Main Dishes and More

Start saving time and money in your kitchen with these easy family-friendly recipes, packed with flavor.

Easy Recipes

Dinner Ideas

Chicken Recipes

Crock Pot Recipes

Soup, Salads and Sides

Soup, Salads and Sides These great soups and side dishes go with everything from elegant holiday meals to a weeknight pot roast.

Soup Recipes

Side Dishes

Salad Recipes

Names for Boys

Baby Boy Names

Choose the perfect name for your bundle of boy with help from our lists of thousands of boys names.

Boys Names

Names for Girls

Baby Girl Names

Find a beautiful name for your new daughter with easy to use lists of names and name meanings for girls.

Girls Names

Quotes for Life

Quotes About Life

The right quote at the right time can make you feel like there is a kindred spirit in this world that thinks like you do.

Some quotes have no other purpose than to make you laugh...something we could all use more of. Get inspired or reassured, visit the quotes pages often.

Quotes to Live By


These are the big lists for reference, all things vocabulary, reading and writing. 

List of Verbs

List of Pronouns

List of Prepositions

List of Nouns

List of Adverbs

List Of Adjectives

Bread Pudding Recipe

Bread Pudding

Cinnamon and vanilla infuse this custard-like dessert that starts with simple ingredients, but tastes like pure luxury.

Warm Spiced Bread Pudding Recipe

Easy Dinner Ideas

Easy Dinner Recipes

Try a variety of 30 minute meals, they're complete homemade dinners from kitchen to table in a half hour.

Quick and Easy 30 Minute Meals