High fiber foods

Fiber is something that is as critical to your diet, as rain is to growing crops. Yet a huge number of people in places like America and Europe do not get a sufficient amount through the foods that they eat. As the diet is the only place that fiber actually comes from, this is not altogether good news for anyone who neglects to eat foods with fiber in.

This page is going to highlight a number of the best food sources of fiber for you, with a comprehensive high fiber foods list.

We are not just going to point out what foods are high in fiber, but we are going to give you a number of specific examples, telling you exactly how much fiber is in each food, and how this contributes to your daily fiber need.

Another important thing that we will point out is how much fiber per day is needed, through fiber rich foods in your diet.

Protein is another fundamental aspect to the human diet, for a full list of protein rich foods, please click here.

What foods are high in fiber?

Before we go on to cover exact foods rich in fiber, we are going to provide an overview of what foods have fiber in them, as in the actual food groups.

Basically foods that have fiber in are those that derive from plant sources.

High fiber foods list

Now we come to the focal point of the page, our list of high fiber foods. You will see here that foods that are high in fiber really do come in a wide variety, making it very hard not to be able to get a sufficient amount of fiber into your diet.

Let's check out some of the highest fiber foods that you are likely to come across, time to take note!

  1. Chia seeds

    - As far as foods with lots of fiber go, they don't come much better than chia seeds. As you will see from this list, seeds really do act as good food sources of fiber. In just 100 grams of chia seeds you can get 37.7 grams of fiber, this is a whopping 151% of your recommended daily intake of fiber.
  2. Flaxseed

    - This is another prime example of a fiber rich food as far as seeds go. Flaxseed is something that you should seriously take into consideration to get a great dose of fiber. In 100 g of flaxseed you can get 27.3 g of fiber, this is 109% of your RDI.
  3. Sesame seeds

    - It may not be any surprise here that sunflower seeds are one of the highest fiber foods that you are going to find. A 144 g cup of sesame seeds has 17 g of fiber in, this works out at 68% of the total fiber needed in a day.
  4. Lentils

    - We can't talk about fiber rich foods and not give lentils a mention. This nutritional goldmine gives you way more than a big dose of dietary fiber. A 198 g serving of boiled lentils has 15.6 g of fiber, this equates to 63% of all the fiber you need in one day..
  5. Black beans

    - Beans are also something that deserve a big mention when it comes to foods that contain fiber, and black beans are a wonderful example. In a 172 g serving of black beans there is 15 g of fiber, 60% of your RDI.
  6. Baked beans

    - Surely there are very few people who don't like baked beans out there? This is a good thing of course as baked beans are one of the best sources of fiber that you are going to find. A 253 g cup of baked beans has 13.9 g of fiber in, a very helpful 56% of your daily fiber need.
  7. Avocado

    - The avocado is one of several high fiber fruits. As well as being jam packed with a whole host of other vitamins, it is a very impressive food source of fiber. A 201 g avocado has 13.5 g of fiber inside it, which works out at 54% of what your daily fiber intake should be.
  8. Chickpeas

    - Chickpeas are one of the best dietary sources of fiber that you are going to sink your teeth into. They offer so much more in the way of nutrients too. 164 g of cooked chickpeas has 12.5 g of fiber, this is 50% of the fiber you need from your diet in a day.
  9. Almonds

    - Any high fiber diet would be incomplete without nuts in it. A wonderful high fiber food comes in the form of almonds, just take a look at the stats. 100 g of raw almonds provides 12.2 g of fiber, this is 49% of your RDI.
  10. Prunes

    - Another food with fiber in that deserves a firm recommendation is the prune. A 174 g cup of pitted dried plums, prunes, contain 12.4 g of fiber, this is a massive 49% of your daily fiber requirement.

This fiber rich foods list by no means constitutes the exact foods with the most fiber in, however we can assure you that everything on it firmly falls into the bracket of foods high in fiber. If any of these feature in your diet already then you already making a positive contribution to the total fiber you need.

More foods with fiber in them

If there was nothing in the above high fiber foods list that appealed to you, here are load more foods with fiber in them. Surely there is at least one thing here that you like enough to introduce into your diet on a regular basis, in order to benefit your fiber levels?

Below we have shown the name of the food, the serving size, the fiber content of the food, and finally the percentage of your RDI that this represents.

  • Condensed milk - A 306 g cup of condensed milk has 24.2 g / 48%
  • Kidney beans - A 177 g cup of kidney beans has 11.3 g / 45%
  • Pistachio nuts - 100 g of pistachio nuts has 10.3 g / 41%
  • Artichoke - 120 g of boiled french artichoke has 10.3 g / 41%
  • Hazelnuts - 100g raw hazelnuts has 9.7g / 39%
  • Salted peanuts - 100 g of salted peanuts has 9.4 g / 38%
  • Pecans - 100 g of raw pecans has 9.6 g / 38%
  • Granola - 100 g of plain granola cereal has 9 g / 36%
  • Pinto beans - 100g of pinto beans has 9 g / 36%
  • Raspberries - A 4.3 oz cup of raspberries has 8 g of fiber / 33%
  • Brazil nuts - 120 g of dried Brazil nuts have 7.5 g / 30%
  • Walnuts - 100g of English walnuts have 6.7 g / 27%
  • Broccoli - A medium 180 g stalk of boiled broccoli has 5.9 g / 24% - A popular food rich in fiber that also acts as a brilliant source of vitamin K and vitamin C.
  • Lima beans - 100g of lima beans has 5.3 g / 23%
  • Pumpkin/squash seeds - A 138 g cup of dried pumpkin/squash seeds has 5.4 g / 22%
  • Quinoa - A 185 g cup of quinoa contains 5.2 g / 21%
  • Pear - A 6 oz pear has 5 g of fiber / 20%
  • Pine nuts - 100g of dried pine nuts have 5.0 g / 20%
  • Green peas - An 80 g serving of boiled green peas from frozen has 4.4 g / 18%
  • Apple - A 182 g apple has 4.4 g / 17%
  • Green beans - A 125 g serving of boiled green beans has 4 g / 16%
  • Yam - 100 g of boiled yam has 3.9 g / 16%
  • Sweet potato - A 151 g boiled sweet potato with skin has 3.8 g / 15%
  • Mango - A 207 g mango has 3.7 g / 15%
  • Brown rice - A 195 g serving of boiled long grain brown rice has 3.5 g / 14%
  • Red Pepper - A 164g raw sweet red pepper has 3.4 g / 14% - A dietary source of fiber favored by many and also contains a huge dose of vitamin C.
  • Banana - A 136 g banana has 3.5 g 14% - A popular food high in fiber, as well as being a great source of potassium.
  • Strawberries - 144 g of strawberries has 2.9 g / 12%
  • Cherries - A 138 g cup of cherries contains 2.9 g / 12%
  • Asparagus - A 180 g serving of boiled asparagus has 2.9 g / 12%
  • Kiwi fruit - A large 91g kiwi fruit without skin has 2.7 g / 11%
  • Papaya - A 152g small papaya has 2.7 g / 11%
  • Green pepper - A large 164 g sweet green pepper has 2.8 g / 11%
  • Nectarine - A 156 g nectarine holds 2.7 g / 11%
  • Spinach - 100g serving of boiled spinach has 2.4 g / 10%

The list of foods with high fiber can go on and on, almost one for every day of the year, but this list highlights those with a significant amount of this vital substance for you.

The RDI that has been used in the above examples applies to an average adult female. This RDI may vary due to age, gender, and medical conditions. To get a clearer idea of how much fiber you should be consuming per day, please see further down the page.

You should also take into consideration that it is not only foods high in fiber that contribute to your fiber in take. Loads of natural plant foods contain fiber to a degree, and any that you eat will also combine to make a positive contribution to the total fiber that you consume.

High fiber fruits

Here is a quick list of fruits that are high rich in fiber.

  • Apple
  • Avocado
  • Banana
  • Blueberries
  • Cherries
  • Fig
  • Grapefruit
  • Guava
  • Kiwi Fruit
  • Mango
  • Nectarine
  • Orange
  • Papaya
  • Pear
  • Prunes
  • Raspberries
  • Strawberries
  • Tomato

High fiber vegetables

Just a brief list of vegetables rich in fiber for you to take note of.

  • Artichoke
  • Asparagus
  • Broccoli
  • Brussel Sprouts
  • Cabbage
  • Carrot
  • Green Beans
  • Green Pepper
  • Peas
  • Potato
  • Pumpkin
  • Red Pepper
  • Spinach
  • Sweet Corn
  • Sweet Potato
  • Turnips
  • Yam

How much fiber per day is needed?

It is all very well knowing what good sources of fiber are, but another critical thing is how much fiber per day is needed in your diet? If everybody knew this then perhaps there would not be the ongoing issue that most people simply do not consume enough. Most people's idea of a high fiber diet, is probably only just getting the amount that they should be getting ordinarily anyway.

  • Recommended daily amount of fiber for men - 30 to 40 grams per day
  • Recommended daily amount of fiber for women - 20 to 25 grams per day

These figures really should be seen as a minimum, and the best way to achieve the right amount is to ensure that your diet includes plenty of high fiber foods. There is no substitute for this substance.

To see how much fiber, or any other nutrient for that matter, is in a specific food product, you should always check the nutritional information printed on the label.

What is fiber?

Although you may be looking up high fiber foods, do you actually know exactly what fiber is? Not everybody does, so here is a quick explanation for you.

Fiber is a substance that comes from plants, meaning that it is completely natural. The human body needs this substance for a variety of reasons, which is why it is so very important to eat a diet that contain plenty of foods high in fiber.

The main role of fiber is the the part it plays in a effective digestive system, but there are loads more benefits of fiber such as the fact it produces acid that aids your metabolism, and protects the lining of the colon, and has a bloating effect that prevents you from over eating.

Types of fiber

When it comes to fiber in foods, you could be forgiven for assuming that fiber is something generic, as in it comes in one form. However, this is not the case as there are actually two types of fiber, soluble fiber and insoluble fiber. This section is going to differentiate between the two so that you have a better understanding.

The two types of fiber:

  • Insoluble fiber


    Insoluble fiber is made mainly from the cell walls of a plant, and it is not possible for it to be dissolved when placed in water.
    Key benefit - It provides laxative effect.
  • Soluble fiber


    Soluble fiber is made up of polysaccharides, which are carbohydrates that contain three plus molecules of simple carbohydrates. It can also be dissolved in water.
    Key benefit - Soluble fiber can lower blood sugar and blood cholesterol levels.

Fiber is a form of carbohydrate, and one interesting fact is that when it enters the human body to the time it leaves, it remains exactly the same as it is not broken down in any way, nor is it absorbed. This makes it different from other nutrients, all of which you will find via our vitamins and minerals index, as they are absorbed and broken down inside the body to have their own effect.

With most people not consuming enough foods with fiber in them each day, it is critical that you take note of the information on this page and amend your diet accordingly.

More information

We really hope that you were able to find all of the information that you were looking for when it comes to foods with fiber in, and that our high fiber foods list has given you some tips to help your diet.

There is much more to our site than just information on fiber rich foods. Via our vitamins and minerals menu, you can find similar information on all of the nutrients that you can think of. We explain what the best sources of each nutrient are, to better help you understand where they can fit into your diet.

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