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

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!

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What is Fiber?

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

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:

Additionally, increased fiber intake:

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:

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:

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<<

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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
Passionfruit1/4 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 figs1/4 cup3.7
Blueberries1 cup3.6
Pomegranate seeds1/2 cup3.5
Mandarin orange1 cup3.5
Tangerine1 cup3.5
Banana1 medium3.2
Apricots1 cup3.1
Prune/ dried plums1/4 cup3.1
Strawberries1 cup3.0
Dates1/4 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 flakes3/4 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, cooked1/2 cup9.6
Small white beans, cooked1/2 cup9.3
Split peas, cooked1/2 cup8.0
Lentils, cooked1/2 cup7.8
Black beans, cooked1/2 cup7.5
Chickpeas, cooked1/2 cup6.3
Grean northern beans, cooked1/2 cup6.2
White beans, cooked1/2 cup5.7
Edamame1/2 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!

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    1. 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!

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