41 High Fiber Foods You Should Eat!

Posted on Latest In Blogs / Health & Fitness
Easy Ways to Eat More Fiber! How to get more fibre into your diet..

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

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

Legumes

  1. Lentils – A great source of fiber, offering 15 grams per cup of cooked lentils.
  2. Chickpeas – Provide around 12 grams of fiber per cup.
  3. Black Beans – A cup of cooked black beans has 15 grams of fiber.
  4. Kidney Beans – Rich in fiber, offering 11 grams per cup cooked.
  5. Peas – One cup of peas has about 9 grams of fiber.
  6. Navy Beans – High in fiber, with 19 grams per cup cooked.

Whole Grains

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

Nuts and Seeds

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

Other High-Fiber Foods

  1. Popcorn – A healthy snack with 3.5 grams of fiber per 3-cup serving.
  2. Whole Grain Tortillas – Provide 3-4 grams of fiber per tortilla.
  3. Coconut – Dried coconut offers about 7 grams of fiber per ounce.
  4. Prunes – A great natural laxative with 3 grams of fiber per 4 prunes.
  5. Psyllium Husk – Often used as a fiber supplement, provides 5 grams of fiber per teaspoon.
  6. 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.