Planning to include more fiber to your diet? Fiber– together with adequate fluid consumption– moves rapidly and fairly easily through your digestion tract and helps it work appropriately. A high-fiber diet might also help reduce the risk of obesity, heart disease and diabetes.
Benefits of High-Fiber Foods
Numerous processed foods including cereals and breads, have added fiber. These sources of fiber used in for this supplementation are not the healthiest. In reality, just as with popular fiber supplements, lots of active ingredients may be damaging to your health. So, as it is with all nutrients, it is far better to eat fresh foods, abundant in the nutrients you need.
There are many lists out there of highest fiber foods; this list is concentrated on possibly lesser-known fiber stars. All of the foods listed below are not simply high in fiber, however essential nutrients that assist our bodies thrive.
Chart of Highest Fiber Foods
Here’s a look at the fiber content of some common foods. Check out nutrition labels to find out exactly how much fiber remains in your favorite foods. Women must try to eat at least 21 to 25 grams of fiber a day, while men need to go for 30 to 38 grams a day.
| Fruits | Serving size | Total fiber (grams)* |
|---|---|---|
| Raspberries | 1 cup | 8.0 |
| Pear, with skin | 1 medium | 5.5 |
| Apple, with skin | 1 medium | 4.4 |
| Banana | 1 medium | 3.1 |
| Orange | 1 medium | 3.1 |
| Strawberries (halves) | 1 cup | 3.0 |
| Figs, dried | 2 medium | 1.6 |
| Raisins | 1 ounce (60 raisins) | 1.0 |
| Grains, cereal and pasta | Serving size | Total fiber (grams)* |
|---|---|---|
| Spaghetti, whole-wheat, cooked | 1 cup | 6.3 |
| Barley, pearled, cooked | 1 cup | 6.0 |
| Bran flakes | 3/4 cup | 5.5 |
| Oat bran muffin | 1 medium | 5.2 |
| Oatmeal, instant, cooked | 1 cup | 4.0 |
| Popcorn, air-popped | 3 cups | 3.6 |
| Brown rice, cooked | 1 cup | 3.5 |
| Bread, rye | 1 slice | 1.9 |
| Bread, whole-wheat | 1 slice | 1.9 |
| Legumes, nuts and seeds | Serving size | Total fiber (grams)* |
|---|---|---|
| Split peas, boiled | 1 cup | 16.3 |
| Lentils, boiled | 1 cup | 15.6 |
| Black beans, boiled | 1 cup | 15.0 |
| Lima beans, boiled | 1 cup | 13.2 |
| Baked beans, vegetarian, canned, cooked | 1 cup | 10.4 |
| Almonds | 1 ounce (23 nuts) | 3.5 |
| Pistachio nuts | 1 ounce (49 nuts) | 2.9 |
| Pecans | 1 ounce (19 halves) | 2.7 |
| Vegetables | Serving size | Total fiber (grams)* |
|---|---|---|
| Artichoke, boiled | 1 medium | 10.3 |
| Green peas, boiled | 1 cup | 8.8 |
| Broccoli, boiled | 1 cup | 5.1 |
| Turnip greens, boiled | 1 cup | 5.0 |
| Brussels sprouts, boiled | 1 cup | 4.1 |
| Sweet corn, boiled | 1 cup | 3.6 |
| Potato, with skin, baked | 1 small | 2.9 |
| Tomato paste, canned | 1/4 cup | 2.7 |
| Carrot, raw | 1 medium | 1.7 |
*Fiber content can vary among brands.
Source: USDA National Nutrient Database for Standard Reference, Release 27
