Fiber

The high fiber foods list with fiber content below can help reduce your risk of constipation, diverticulosis, hemorrhoids, high cholesterol, high blood sugar, obesity, colon cancer, diabetes and heart disease.

HIGH FIBER FOODS LIST with TOTAL FIBER GRAMS (g)




Fresh & Dried Fruit Serving Size Fiber (g)

Apples with skin

1 medium

5.0



Apricot

3 medium

1.0



Apricots, dried

4 pieces

2.9



Banana

1 medium

3.9



Blueberries

1 cup

4.2



Cantaloupe, cubes

1 cup

1.3



Figs, dried

2 medium

3.7



Grapefruit

1/2 medium

3.1



Orange, navel

1 medium

3.4



Peach

1 medium

2.0



Peaches, dried

3 pieces

3.2



Pear

1 medium

5.1



Plum

1 medium

1.1



Raisins

1.5 oz box

1.6



Raspberries

1 cup

6.4



Strawberries

1 cup

4.4





Grains, Beans, Nuts & Seeds

Serving Size Fiber (g)

Almonds

1 oz

4.2



Black beans, cooked

1 cup

13.9



Bran cereal

1 cup

19.9



Bread, whole wheat

1 slice

2.0



Brown rice, dry

1 cup

7.9



Cashews

1 oz

1.0



Flax seeds

3 Tbsp.

6.9



Garbanzo beans, cooked

1 cup

5.8



Kidney beans, cooked

1 cup

11.6



Lentils, red cooked

1 cup

13.6



Lima beans, cooked

1 cup

8.6



Oats, rolled dry

1 cup

12.0



Quinoa (seeds) dry

1/4 cup

6.2



Quinoa, cooked

1 cup

8.4



Pasta, whole wheat

1 cup

6.3



Peanuts

1 oz

2.3



Pistachio nuts

1 oz

3.1



Pumpkin seeds

1/4 cup

4.1



Soybeans, cooked

1 cup

8.6



Sunflower seeds

1/4 cup

3.0



Walnuts

1 oz

3.1





Vegetables Serving Size Fiber (g)

Avocado (fruit)

1 medium

11.8



Beets, cooked

1 cup

2.8



Beet greens

1 cup 4.2



Bok choy, cooked

1 cup 2.8



Broccoli, cooked

1 cup 4.5



Brussels sprouts, cooked

1 cup 3.6



Cabbage, cooked

1 cup 4.2



Carrot

1 medium

2.6



Carrot, cooked

1 cup

5.2



Cauliflower, cooked

1 cup

3.4



Cole slaw

1 cup

4.0



Collard greens, cooked

1 cup

2.6



Corn, sweet

1 cup

4.6



Green beans

1 cup

4.0



Celery

1 stalk

1.1



Kale, cooked

1 cup

7.2



Onions, raw

1 cup

2.9



Peas, cooked

1 cup

8.8



Peppers, sweet

1 cup

2.6



Pop corn, air-popped

3 cups

3.6



Potato, baked w/ skin

1 medium

4.8



Spinach, cooked

1 cup

4.3



Summer squash, cooked

1 cup

2.5



Sweet potato, cooked

1 medium

4.9



Swiss chard, cooked

1 cup

3.7



Tomato

1 medium

1.0



Winter squash, cooked

1 cup

6.2



Zucchini, cooked

1 cup

2.6



Taken From: http://commonsensehealth.com/Diet-and-Nutrition/List_of_High_Fiber_Foods.shtml

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