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High fiber fruits and vegetables are a great way to get more fiber in your diet. Many people don’t get enough fiber, which can lead to health problems like constipation and hemorrhoids. High-fiber foods help keep you regular by helping food move smoothly through your digestive tract. They also lower your risk of heart disease and diabetes by lowering cholesterol levels and controlling blood sugar.
There are different types of fiber, but all of them help you stay healthy by promoting a healthy weight, reducing chronic diseases like heart disease and diabetes, controlling blood sugar levels, helping you feel full longer so you eat less, and making your stool softer so it passes more easily through the intestines.
High Fiber Foods List
The following chart lists foods that contain high amounts of fiber in each serving size (1 cup unless otherwise noted). It’s important to note that not all foods on this list are considered “healthy.” For example, don’t think that just because fruit is on this list that it automatically makes it good for weight loss! Fruit can be high in sugar (and therefore calories) depending on how much sugar it contains per serving size — so be sure to check nutrition labels for details about total calories per serving size before eating these foods as part
High fiber foods are those that contain at least 5 grams of dietary fiber per serving. A high fiber diet may help with weight loss and can help prevent certain diseases.
A high-fiber diet is generally recommended for people with diabetes, but you may want to consult your health care provider before making any changes to your diet.
Fruits high in fiber include:
apricots
bananas (medium)
blackberries (1 cup)
blueberries (1 cup)
cantaloupe (1 cup)
cherries (10)
cranberries (1 cup)
dates (10)
figs (3 medium)
High fiber foods list
High fiber foods are rich in dietary fiber. Dietary fiber is the indigestible portion of food derived from plants — it cannot be digested by the human body. Fiber promotes a healthy intestinal system and helps prevent diseases such as heart disease, diabetes, and obesity.
Fruits that are high in fiber:
1. Apples
2. Pears
3. Oranges
4. Grapes (red or green)
5. Berries (strawberries, blueberries, raspberries)
6. Apricots (dried)
7. Cantaloupe melon
8. Raspberries*
9. Blueberries*
Some fruits are high in fiber and low in sugar, making them an excellent choice for a healthy snack.
The following fruits are great sources of fiber:
Avocado – 3 grams per cup (about 1/2 avocado)
Cantaloupe – 2 grams per cup (about 1/2 melon)
Cherries – 4 grams per cup (about 50 cherries)
Raspberries – 8 grams per cup (about 1/2 cup raspberries)
Blackberries – 8 grams per cup (about 1/3 cup blackberries)
Strawberries – 6 grams per cup (about 1/4 cup strawberries)
There are many ways to get more fiber into your diet. Fiber is found in plant foods like fruits, vegetables, whole grains and legumes.
Fiber is a type of carbohydrate that your body can’t digest. It passes through your digestive system without being absorbed by your body. It helps keep you regular by slowing down how quickly the food you eat leaves your stomach.
Fiber also has other health benefits, including lowering blood sugar levels, keeping you full and preventing constipation.
Here is a list of high fiber foods that you can eat to increase your fiber intake. You can use this as a reference if you are on a diet or just want to eat healthier.
Fruits High In Fiber Low In Sugar
Apple – 1 medium apple has 8 grams of fiber and only 60 calories. Apples are also rich in antioxidants and vitamin C, which help boost immunity and prevent cancer.
Pear – 1 medium pear has 9 grams of fiber and only 90 calories. Pears are also rich in antioxidants, which helps fight off harmful free radicals in the body that can cause cancer and other diseases.
Banana – 1 medium banana has 3 grams of fiber and 105 calories. Bananas contain potassium, which helps lower blood pressure and reduces risks for heart disease as well as stroke. They also contain magnesium, which helps keep bones strong and healthy by preventing bone loss from osteoporosis (bone thinning). Bananas are great for people with diabetes because they help control blood sugar levels by slowing down digestion so blood sugar doesn’t spike quickly after eating them like it does with many other fruits such as apples or pears due to their higher sugar content compared to bananas.
High Fiber Foods Chart
Food Serving Fiber (g)
Almonds 1/4 cup 5.3
Bananas 1 medium 4.6
Blackberries 1/4 cup 4.3
Flaxseed 2 Tbsp 2.8
Avocados 1/2 avocado 2.7
Tofu 3 oz 2.6 – 3.0*
Brown rice 1 cup 2.5 – 3.5* – (cooked)
Green beans 1/2 cup 2.3 – (cooked)**
Oats 1/2 cup cooked oatmeal 2.1 – 2.6* – (cooked)**
Whole wheat bread 1 slice 2 – 3* – (whole wheat or rye)** – (whole grain)**
High Fiber Foods
High fiber foods is a diet that contains foods with dietary fiber (dietary fiber), which includes insoluble and soluble dietary fibers.
By eating high-fiber foods, you can improve your digestive health, prevent constipation and reduce your risk of heart disease, diabetes and certain cancers.
High Fiber Foods List: The Best Sources of Fiber
The best sources of dietary fiber include whole grains, legumes, nuts and seeds, fruits, vegetables and herbs. Whole grains are rich in insoluble fiber that helps to promote bowel regularity by increasing stool bulk. Soluble fibers from fruits, vegetables and oats can help lower cholesterol levels by binding with bile acids in the intestine before they’re absorbed into the body.
High Fiber Foods List (and the Best Sources of Fiber)
Fiber is a type of carbohydrate that your body can’t digest. It helps you feel fuller longer, reduces your risk of heart disease and diabetes, and helps maintain bowel health.
The recommended amount of fiber per day varies depending on age: Adults should aim for at least 25 grams daily, while teens should get closer to 38 grams per day.
If you want to increase your fiber intake, here are some high-fiber foods to incorporate into your diet.
Fruits
Vegetables
Beans and Legumes
Nuts and Seeds
High fiber foods are essential for good health. Fiber helps with digestion, lowers cholesterol and blood sugar, and keeps you feeling full longer.
High fiber foods also help with weight loss. Foods high in fiber fill you up so you eat less overall. The downside to this is that many high fiber foods are also low in fat, which means they don’t contain many calories.
Here’s a list of high fiber foods ranked from lowest to highest calories per serving:
1/2 cup cooked lentils (19 grams) – 172 calories
5 slices whole wheat bread (23 grams) – 170 calories
1/2 cup cooked quinoa (4 grams) – 164 calories
3/4 cup cooked brown rice (3 grams) – 160 calories
1/2 cup cooked whole wheat pasta (3 grams) – 158 calories
1/2 cup cooked kidney beans (7 grams) – 153 calories.