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List of High Fiber Foods


  1. Legumes & Lentils: Dried beans, peas and other legumes including baked beans, kidney beans, split peas, dried limas, garbanzos, lentils, pinto beans and black beans. Green beans, snap beans, pole beans, lima beans and broad beans
  2. Dried fruit such as figs, apricots and dates
  3. Fruits like raspberries, blackberries and strawberries, cherries, plums, pears, apples, kiwi fruit, guava, banana. Pears contain more fiber than prunes.
  4. Vegetables like Fresh or frozen green peas, broccoli, Brussels sprouts, Sweet corn, beet root, baked potato with the skin, carrot
  5. Greens vegetables including spinach, beet greens, kale, collards, Swiss chard and turnip greens.
  6. Nuts such as almonds, Brazil nuts, peanuts, pistachios, and walnuts (Nuts are also high in fat content, read  calories in nuts.). But pistachios are the lowest in calories and fat of all nuts, and a one-ounce serving has three grams of fiber.
  7. Whole wheat and barley products
  8. Rye, oats, buckwheat and cornmeal
  9. Coconut (this is also high in  saturated fat ).

For the list of soluble fibers in foods, see  Soluble Fiber Foods.

The following table gives the amount of dietary fibers in foods. You can select high fiber foods to make a high fiber diet.

Fiber Content of Foods
Apple1 medium3
Apple juice1 cup0
Apricot3 dried4.5
Asparagus2 spears1
Avocado1/2 medium2
Banana1 medium2.4
Barley, raw40 g5
Barley, cooked1 cup, 180 g6.5
Beans, Black-eyed, cooked100 g6.5
Beans. Green, cooked1 cup2
Beans, Mung, cooked100 g6.5
Beans, Soya, cooked100 g7.5
Beet Root, canned100 g4
Bitter Melon100 g2
Black Berrids, fresh100 g5
Blue Berries, raw100 g5
Bread- Chapati100 g3
Bread- Naan60 g1.5
Bread- Loaf, Black Rye1 slice7
Broccoli, raw100 g4
Cabbage40 g2
Cantaloupe1 cup1
Carrot, raw70 g2
Cereal- All Bran45 g13
Cereal- Oat Bran22 g3.5
Chick Peas, dried, boiled180 g20.5
Cucumber, sliced1/2 cup<1
Figs, dried75 g10.5
Flour- Barley100 g10
Flour- Besan (Chickpea)100 g11
Flour- Soya, low fat100 g15.5
Flour- Wholemeal100 g11
Flour- Wheat, plain (Maida)100 g4
Grapes1/2 cup<1
Kiwi fruit1 medium5
Guava,100 g5.5
Lettuce1 cup1
Mango, peeled150 g2.5
Nashi Pear, unpeeled130 g4.5
Nuts- Almonds, raw4 numbers1.5
Nuts- Cashew, raw75 g4.5
Orange1 medium3
Peach1 medium2
Onion1 large0.6
Pear with skin1 medium4
Peas (cooked)1 cup6
Pistachios1 oz3
Popcorn (air popped)3.5 cup4.5
Potato, baked with skin1 medium4
Raspberries1 cup8
Rice1 cup1.6
Strawberries1 cup4
Spinach (raw)1 cup1
Spinach (cooked)1 cup4
Sunflower Seeds1 ounce4
Tomato1 medium2
Whole wheat bread1 slice1.3
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