41 High Fiber Foods You Should Eat!

Here are 41 High Fiber Foods that can help support digestive health and promote overall well-being:

High Fiber Foods

Fruits

1. Raspberries – High in fiber, with 8 grams per cup.
2. Pears – A medium-sized pear has about 5-6 grams of fiber.
3. Apples – A medium apple has around 4 grams of fiber.
4. Bananas – Offers 3 grams of fiber per medium banana.
5. Avocados – One avocado provides 10 grams of fiber.
6. Blackberries – High in fiber, with 7.6 grams per cup.
7. Figs – Dried figs are especially fiber-dense, with 15 grams per half cup.
8. Oranges – A medium orange contains 3 grams of fiber.
9. Mangoes – Rich in fiber, offering 5 grams per fruit.
10. Strawberries – Provide around 3 grams of fiber per cup.

Vegetables

11. Artichokes – High in fiber, with 10 grams per medium artichoke.
12. Broccoli – One cup of cooked broccoli has about 5 grams of fiber.
13. Brussels Sprouts – Offering 4 grams of fiber per cup when cooked.
14. Carrots – Raw carrots provide about 3.5 grams of fiber per cup.
15. Sweet Potatoes – One medium sweet potato contains 4 grams of fiber.
16. Spinach – One cup of cooked spinach offers 4 grams of fiber.
17. Kale – One cup of cooked kale provides 3-5 grams of fiber.
18. Squash (Butternut or Acorn) – High in fiber, with 9 grams per cup of cooked squash.

Legumes

19. Lentils – A great source of fiber, offering 15 grams per cup of cooked lentils.
20. Chickpeas – Provide around 12 grams of fiber per cup.
21. Black Beans – A cup of cooked black beans has 15 grams of fiber.
22. Kidney Beans – Rich in fiber, offering 11 grams per cup cooked.
23. Peas – One cup of peas has about 9 grams of fiber.
24. Navy Beans – High in fiber, with 19 grams per cup cooked.

Whole Grains

25. Oats – One cup of cooked oats contains 4 grams of fiber.
26. Quinoa – One cup of cooked quinoa provides 5 grams of fiber.
27. Barley – A cup of cooked barley offers 6 grams of fiber.
28. Brown Rice – Provides about 3.5 grams of fiber per cup cooked.
29. Whole Wheat Bread – A slice of whole wheat bread contains about 2 grams of fiber.
30. Whole Wheat Pasta – Offers 6 grams of fiber per cup cooked.

Nuts and Seeds

31. Chia Seeds – Contain 10 grams of fiber per 2 tablespoons.
32. Flaxseeds – Provide 3 grams of fiber per tablespoon.
33. Almonds – A quarter cup of almonds contains 4 grams of fiber.
34. Pistachios – One ounce (about 49 pistachios) offers 3 grams of fiber.
35. Sunflower Seeds – High in fiber, with 3 grams per ounce.

Other High-Fiber Foods

36. Popcorn – A healthy snack with 3.5 grams of fiber per 3-cup serving.
37. Whole Grain Tortillas – Provide 3-4 grams of fiber per tortilla.
38. Coconut – Dried coconut offers about 7 grams of fiber per ounce.
39. Prunes – A great natural laxative with 3 grams of fiber per 4 prunes.
40. Psyllium Husk – Often used as a fiber supplement, provides 5 grams of fiber per teaspoon.
41. Sweet Corn – One cup of corn contains about 4 grams of fiber.

Including a variety of these fiber-rich foods in your diet can help improve digestion, regulate blood sugar, and contribute to overall health.

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