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



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