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    Home » Blog » Nutrition 101

    High Fiber Foods Chart (with FREE Printable List of High Fiber Foods!)

    Author: Lindsey Janeiro, RDN Published: May 11, 2022 · Updated: Jan 2, 2023 · 3 Comments

    This post may contain affiliate links. Please read my disclosure policy.

    pretty salad with avocados and blueberries and text overlay that reads, "high fiber foods chart & printable"
    a salad with text overlay, "high fiber foods chart & printable"
    fiber-rich foods with text, "high fiber foods: health benefits of fiber, a high fiber foods chart, and a free printable"

    Want to eat more fiber? Use this high fiber foods chart (with a FREE printable list of high fiber foods). Incorporating more fiber-rich plants in your diet can help you see some of the many health benefits of fiber in your own nutrition, health, and life, too!

    pretty salad with avocados and blueberries and text overlay that reads, "high fiber foods chart & printable"

    What is Fiber?

    Fiber is an undigestible carbohydrate in plants associated with a variety of health benefits, like a decreased risk of:

    • Heart disease
    • Type 2 diabetes
    • Some digestive conditions
    • Certain cancers
    • Obesity

    It can play a role in weight loss and regulation because fiber can help with feelings of fullness and satiety.

    Additionally, fiber is beneficial for gut health and gut bacteria - both of which impact your overall health.

    Types of Fiber: Soluble & Insoluble

    All fiber falls into one of two types: soluble or insoluble.

    • Soluble fiber attracts water*, creating a gel-like substance with food during digestion. This then slows digestion, leading to potential benefits like weight regulation (the fiber helps you feel full faster), lowered LDL cholesterol and heart disease risk, and improved blood sugar regulation. (*This is why you want to drink plenty of water when consuming a high fiber diet!)
    • Insoluble fiber, on the other hand, adds bulk to your stool and helps food pass more quickly through your stomach and intestines. This type of fiber may help prevent colon cancer and some gastrointestinal conditions (like diverticulitis).

    And while this primarily happens with soluble fiber, both forms of fiber ferment by bacteria in your gut. This helps increase more bacteria in your gut, which also helps with digestion (and overall health).

    Fiber Health Benefits

    Fiber is pretty amazing and comes with a lot of health benefits. Studies have found that individuals with high dietary fiber intake are often at a significantly lower risk for:

    • developing coronary heart disease
    • strokes
    • hypertension
    • diabetes
    • obesity

    Additionally, increased fiber intake:

    • lowers blood pressure
    • lowers blood cholesterol levels
    • improves insulin sensitivity (in individuals both with and without diabetes)

    And while weight is not the end-all, be-all defining measure of health, fiber supplementation in obese individuals can significantly enhance weight loss.

    Increased fiber may also benefit several gastrointestinal disorders, such as:

    • gastroesophageal reflux disease (GERD)
    • duodenal ulcer
    • diverticulitis
    • constipation
    • hemerrhoids

    Some research also suggests prebiotic fibers may enhance immune function.

    Also, it's important to note that dietary fiber provides similar benefits to children as it does to adults, too.

    How Much Fiber Do You Need a Day?

    Fiber is essential to daily dietary needs, but the Dietary Guidelines for Americans 2020-2025 have identified fiber as a nutrient of public health concern - children and adults alike are not consuming enough.

    The USDA Dietary Guidelines for Americans recommendation is about 14 grams of fiber for every 1000 calories consumed, but vary based on age:

    AgeDaily Fiber Needs
    Children (1-3 years)19 g
    Children (4-8 years)25 g
    Children (9-13 years)26 g (girls), 31 g (boys)
    Adolescents (14-18 years)26 g (girls), 38 g (boys)
    Adults (18-50 years)25 g (women), 38 g (men)
    Adults (over 50 years)21 g (women), 30 g (men)

    Also of note, there is not currently an upper limit for daily dietary fiber recommendations.

    Side Effects of Too Much Fiber

    So with all these benefits of dietary fiber and no defined upper limit, is there such a thing as too much fiber?

    Yes, but it's typically more a matter of consuming too much fiber, too quickly -- which is why experts like myself recommend gradually increasing your fiber intake.

    Side effects of too much fiber can include:

    • cramping
    • bloating
    • flatulence
    • constipation
    • diarrhea

    For more details, and to learn what to do about it, check out my article Too Much Fiber? Here's What to Do.

    Printable List of High Fiber Foods

    Below is a high fiber foods chart, but if you prefer to download a printable list of high fiber foods to save to your phone or stick to your fridge, click here:

    >>Download Your Printable List of High Fiber Foods<<

    a salad with text overlay, "high fiber foods chart & printable"

    High Fiber Foods Chart

    *All nutrition values are sourced from the USDA Dietary Guidelines Food Sources of Dietary Fiber and the USDA National Nutrient Database FoodData Central.

    Fiber-Rich Fruits

    FoodPortionFiber (g)
    Avocado1 medium13.5
    Guava1 cup9.0
    Raspberries1 cup8.0
    Blackberries1 cup7.6
    Asian pear1 medium6.5
    Wild blueberries1 cup6.2
    Passionfruit¼ cup6.1
    Persimmon1 fruit6.0
    Pear1 medium5.5
    Kiwi1 cup5.4
    Grapefruit1 fruit5.0
    Apple, with skin1 medium4.8
    Starfruit1 cup3.7
    Orange1 medium3.7
    Dried figs¼ cup3.7
    Blueberries1 cup3.6
    Pomegranate seeds½ cup3.5
    Mandarin orange1 cup3.5
    Tangerine1 cup3.5
    Banana1 medium3.2
    Apricots1 cup3.1
    Prune/ dried plums¼ cup3.1
    Strawberries1 cup3.0
    Dates¼ cup3.0
    Cherries1 cup2.9
    Mango1 cup2.6
    Pineapple1 cup2.3

    Fiber-Rich Vegetables

    FoodPortionFiber (g)
    Green peas1 cup8.8
    Pumpkin, pureed1 cup7.0
    Taro root, cooked1 cup6.8
    Sweet potato, cooked1 cup6.4
    Winter squash, cooked1 cup5.8
    Jicama1 cup5.8
    Yam, cooked1 cup5.4
    Broccoli, cooked1 cup5.2
    Cauliflower, cooked1 cup5.0
    Turnip greens, boiled1 cup5.0
    Carrots, cooked1 cup4.8
    Snow peas1 cup4.6
    Brussels sprouts, cooked1 cup4.0
    Potato with skin, baked1 medium4.0
    Carrots, raw1 cup3.6
    Sweet corn, boiled1 cup3.5
    Red bell pepper, raw1 cup3.2
    Beets, cooked1 cup2.8
    Tomato, raw1 medium1.0
    Spinach, raw1 cup0.7

    Fiber-Rich Grains

    FoodPortionFiber (g)
    Spaghetti, whole-wheat, cooked1 cup6.0
    Barley, pearled, cooked1 cup6.0
    Bran flakes¾ cup5.5
    Quinoa, cooked1 cup5.0
    Oat bran muffin1 medium5.0
    Oatmeal, instant, cooked1 cup5.0
    Popcorn, air-popped3 cups3.5
    Brown rice, cooked1 cup3.5
    Bread, whole-wheat1 slice2.0
    Bread, rye1 slice2.0
    White rice, cooked1 cup1.0

    Fiber-Rich Legumes

    FoodPortionFiber (g)
    Navy beans, cooked½ cup9.6
    Small white beans, cooked½ cup9.3
    Split peas, cooked½ cup8.0
    Lentils, cooked½ cup7.8
    Black beans, cooked½ cup7.5
    Chickpeas, cooked½ cup6.3
    Grean northern beans, cooked½ cup6.2
    White beans, cooked½ cup5.7
    Edamame½ cup4.1

    Fiber-Rich Fats

    FoodPortionFiber (g)
    Pumpkin seeds1 ounce5.2
    Coconut1 ounce4.6
    Chia seeds1 tbsp4.1
    Almonds1 ounce3.5
    Sunflower seeds1 ounce3.1
    Hemp hearts, hulled1 ounce3.0
    Pine nuts1 ounce3.0
    Pistachios1 ounce2.9
    Flax seeds1 tbsp2.8
    Hazelnuts1 ounce2.8
    Pecans1 ounce2.7
    Peanut butter1 ounce2.1
    Walnuts1 ounce2.0

    Fiber-Rich Flavors

    FoodPortionFiber (g)
    Cocoa powder1 tbsp2.0
    Cinnamon1 tsp1.4

    Final Thoughts

    Dietary fiber is something that can be highly beneficial to many aspects of your health, impacting the cardiovascular, gastrointestinal, and endocrine systems, and affecting weight management, too.

    Try incorporating a variety of these fiber-rich foods into your daily eats (like in high fiber smoothies!)

    Still reading? Come follow me on Instagram and let me know what you think about this High Fiber Foods Chart article!

    More Nutrition 101

    • 21 High Protein Salad Ideas
    • Butterfly Pea Tea: The Benefits of Blue Tea
    • Does Food Combining Work?
    • Are Overnight Oats Healthy?

    Reader Interactions

    Comments

    1. Melody Bednarski says

      January 28, 2023 at 10:13 am

      Tried several times to download the high fiber foods chart, it will not download

      Reply
      • Lindsey Janeiro, RDN says

        January 29, 2023 at 9:15 am

        I'm sorry about that, Melody. Double check your email, you should get an email to download it. If you're still having issues, send me an email at lindsey at nutritiontofit dot com and I'll send it over directly. Thank you!

        Reply
    2. camisas de futebol baratas says

      January 31, 2023 at 7:28 pm

      Pretty sure he’s going to have a great read. I appreciate you for sharing!

      Reply

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