You must have heard that eating high-fiber food can improve your health several times. But have you ever wondered what fiber is? And how does it give you several health benefits? If yes, you have landed on the right page, as we will answer all these questions.
Fiber is an essential nutrient in maintaining a healthy digestive system. Therefore, adding enough fiber to our diet is necessary, but unfortunately, many people don’t eat enough fiber. So it is crucial to add enough high-fiber foods to your diet for various health benefits.
Here is a chart of some foods with fiber content:
Top 50 high fiber foods
Here are some top high-fiber foods with their fiber content per serving:
| Food | Serving size (g) | Fiber content (g) |
|---|---|---|
| Split peas, cooked | 196 | 16.3 |
| Lentils, cooked | 198 | 15.6 |
| Black beans, cooked | 172 | 15.0 |
| Lima beans, cooked | 188 | 13.2 |
| Artichoke, boiled | 120 | 10.3 |
| Green peas, cooked | 160 | 8.8 |
| Broccoli, boiled | 156 | 5.1 |
| Brussels sprouts, boiled | 156 | 4.1 |
| Avocado | 136 | 9.2 |
| Raspberries | 123 | 8.0 |
| Blackberries | 144 | 7.6 |
| Pear, with skin | 178 | 5.5 |
| Apple, with skin | 182 | 4.4 |
| Orange | 131 | 3.1 |
| Strawberries | 150 | 3.0 |
| Bananas | 118 | 3.1 |
| Oat bran cereal | 94 | 14.0 |
| Almonds | 28 | 3.5 |
| Pistachios | 28 | 3.0 |
| Chia seeds | 28 | 10.6 |
| Flax seeds | 28 | 8.2 |
| Quinoa, cooked | 185 | 5.2 |
| Bulgur, cooked | 182 | 8.2 |
| Popcorn, air-popped | 8 | 1.2 |
| Brown rice, cooked | 195 | 3.5 |
| Whole wheat pasta, cooked | 140 | 6.3 |
| Barley, cooked | 157 | 6.0 |
| Whole wheat bread | 28 | 2.0 |
| Rye bread | 28 | 2.7 |
| Bran flakes cereal | 31 | 7.0 |
| Pears, dried | 66 | 6.7 |
| Figs, dried | 75 | 7.3 |
| Prunes, dried | 83 | 6.2 |
| Apricots, dried | 65 | 4.7 |
| Dates, dried | 75 | 6.7 |
| Sunflower seeds | 28 | 3.0 |
| Pumpkin seeds | 28 | 5.0 |
| Cashews | 28 | 1.0 |
| Hazelnuts | 28 | 2.7 |
| Carrots, raw | 61 | 3.6 |
| Sweet potato, baked | 114 | 6.6 |
| Beet greens, cooked | 144 | 4.3 |
| Spinach, boiled | 180 | 4.3 |
Samantha Cassetty, dietician and nutritionist
Eating a diet high in fiber has many health benefits, including improved digestion, reduced risk of chronic diseases, and increased satiety. You can meet your daily fiber needs and improve your overall health by incorporating more fruits, vegetables, whole grains, nuts, and legumes into your meals.
Samantha Cassetty
According to Samantha Cassetty recommendation, adults should consume between 25 and 30 grams of fiber daily. It can be done easily by consuming fiber-rich foods. However, increasing the intake gradually and drinking plenty of water to prevent constipation is essential.
Printable list of high fiber foods
To help you meet your daily recommended fiber content, here is a printable list of high fiber foods chart for quick reference.
Let’s go into the details of some best fiber foods and the amount of fiber they offer per serving.
Beans fiber chart
Beans are a natural source of plant proteins and one of the richest sources of fiber. They are low-carb foods many people like worldwide for their good taste and health benefits. But they should be slowly incorporated into the diet to prevent gas and bloating.
| Beans Type | Fiber Content | Serving Size |
|---|---|---|
| Navy beans | 256 g | 19.1 g |
| Black beans, cooked | 172 g | 15 g |
| Kidney beans | 177 g | 13.6 g |
| Garbanzo beans(Chickpeas) | 164 g | 12.5 g |
| Soybeans | 172 g | 10.3 g |
| Lentils, cooked | 198 g | 15.6 g |
| Split peas | 196 g | 16.3 g |
Fiber in nuts chart
Nuts are good sources of fiber. They add a significant amount of fiber to our diet in addition to beneficial fats, proteins, and phytochemicals. But make sure to add raw or dry roasted nuts for better results. You can consume nuts in various ways to meet the recommended goal.
| Nuts | Serving size (1 oz) | Fiber content |
|---|---|---|
| Almonds | 23 almonds | 3.5 g |
| Walnuts | 14 halves | 1.9 g |
| Pistachios | 49 kernels | 2.9 g |
| Pecans | 19 halves | 2.7 g |
| Hazelnuts (filberts) | 21 nuts | 2.7 g |
| Cashews | 18 cashews | 0.9 g |
| Brazil nuts | 6 nuts | 2.1 g |
| Macadamia nuts | 10-12 nuts | 2.3 g |
High-Fiber Foods Chart For Constipation
People who suffer from constipation can benefit from high-fiber food intake. Dietary fiber adds volume to stool, encouraging regular bowel movements.
As a result, it reduces the time stool remains in our intestines. Therefore, drinking plenty of water with fiber intake is important to prevent constipation.
Let’s look at a table with high-fiber foods that are good for getting rid of constipation.
| Food | Serving size | Fiber content |
|---|---|---|
| Avocado | 1 medium | 9.2 g |
| Apples | 1 medium | 4.4 g |
| Pears | 1 medium | 5.5 g |
| Berries (raspberries, strawberries, blackberries) | 1 cup | 4-8 g |
| Prunes | 3 medium | 3.9 g |
| Kiwi | 1 medium | 2.3 g |
| Sweet potatoes | 1 medium | 4.8 g |
| Broccoli | 1 cup | 5.1 g |
| Brussels sprouts | 1 cup | 4.1 g |
| Whole grain bread | 1 slice | 2-3 g |
| Quinoa | 1/2 cup | 4 g |
| Brown rice | 1/2 cup | 1.8 g |
Soluble Fiber Foods Chart
Soluble fiber is a type of fiber that, when mixed with water, turns into a gel-like substance. It attaches to fatty acids and removes them from the body. As a result, it helps to maintain a healthy blood sugar and cholesterol level.
Here’s a table of foods that are a good source of soluble fibers.
| Food | Fiber Content | Serving Size |
|---|---|---|
| Oatmeal | 1 cup cooked | 4 g |
| Brussels sprouts | 1 cup cooked | 2 g |
| Sweet potato | 1 medium | 2 g |
| Oranges | 1 medium | 2 g |
| Flaxseed | 1 tablespoon | 1 g |
| Chia seeds | 1 tablespoon | 1 g |
| Psyllium husk powder | 1 tablespoon | 5 g |
| Avocado | 1/2 medium | 2 g |
| Broccoli | 1 cup cooked | 2 g |
| Carrots | 1 cup cooked | 2 g |
| Eggplant | 1 cup cooked | 1 g |
Insoluble Fiber Foods Chart
Insoluble fiber adds bulk to the stool. It helps move it through the digestive tract easily. So, this type of fiber helps prevent constipation and associated diseases like hemorrhoids.
Here is a table of foods that are a good source of insoluble fiber:
| Foods | Serving size | Insoluble fiber |
|---|---|---|
| Wheat bran | 1/4 cup | 7 g |
| Whole wheat bread | 1 slice | 2 g |
| Brown rice | 1/2 cup cooked | 1.5 g |
| Cauliflower | 1 cup raw | 2 g |
| Green beans | 1 cup raw | 2 g |
| Bell peppers | 1 cup raw | 1 g |
| Cucumbers | 1 cup raw | 1 g |
| Tomatoes | 1 medium | 1 g |
| Grapes | 1 cup | 1 g |
| Nuts (almonds, pecans, pistachios) | 1 oz | 1-2 g |
| Popcorn | 3 cups popped | 3.5 g |
| Celery | 1 medium stalk | 1 g |
| Zucchini | 1 cup raw | 1 g |
Soluble vs Insoluble Fiber Chart
Soluble and insoluble fibers are essential to maintain a healthy digestive tract and improve overall health.
Therefore, incorporating both types of fibers in our diet is necessary for proper functioning. Most plant-based foods, including fiber in fruits, are a mixture of soluble and insoluble fibers.
Let’s compare the soluble and insoluble fiber content in vegetables and fruits per serving.
| Foods | Soluble Fiber | Insoluble Fiber |
|---|---|---|
| Oats | 1.5 grams per cup | 2.2 grams per cup |
| Broccoli | 1.5 grams per cup | 1.1 grams per cup |
| Apples (with skin) | 1.0 grams per cup | 3.7 grams per cup |
| Carrots (raw) | 0.6 grams per cup | 3.6 grams per cup |
| Whole wheat bread | 1.9 grams per slice | 0.9 grams per slice |
Final Words
High-fiber foods are an important part of a balanced diet. By incorporating more fiber-rich foods into your meals, you can:
- Promote a healthy digestive system
- Reduce your risk of chronic diseases
- Improve your overall health.
The majority of people do not consume enough fiber each day. People can enhance this measurement by consuming more high-fiber foods, fruits, and vegetables with their skins on.