List of High Fiber Foods
The following is a list of high fiber foods. Eating a high fiber diet has been shown in research to reduce your risk for cancer, diabetes, and heart disease.
| FRUIT | AMOUNT | FIBER (grams) |
| Apples with skin | 1 medium |
5.00
|
| Apricot | 3 medium |
0.98
|
| Apricots, dried | 5 pieces |
2.89
|
| Banana | 1 medium |
3.92
|
| Blueberries | 1 cup |
4.18
|
| Cantaloupe, cubes | 1 cup |
1.28
|
| Figs, dried | 2 medium |
3.74
|
| Grapefruit | 1/2 medium |
6.12
|
| Orange, navel | 1 medium |
3.40
|
| Peach | 1 medium |
2.00
|
| Peaches, dried | 3 pieces |
3.18
|
| Pear | 1 medium |
5.08
|
| Plum | 1 medium |
1.00
|
| Raisins | 1.5 oz box |
1.60
|
| Raspberries | 1 cup |
8.34
|
| Strawberries | 1 cup |
3.98
|
| VEGETABLES | AMOUNT | FIBER (grams) |
| Avocado (fruit) | 1 medium |
11.84
|
| Beets, cooked | 1 cup |
2.85
|
| Beet greens | 1 cup |
4.20
|
| Bok choy, cooked | 1 cup |
2.76
|
| Broccoli, cooked | 1 cup |
4.5
|
| Brussels sprouts | 1 cup |
2.84
|
| Cabbage, cooked | 1 cup |
4.20
|
| Carrot | 1 medium |
2.00
|
| Carrot, cooked | 1 cup |
5.22
|
| Cauliflower, cooked | 1 cup |
3.43
|
| Cole slaw | 1 cup |
4.00
|
| Collard greens, cooked | 1 cup |
2.58
|
| Corn, sweet | 1 cup |
4.66
|
| Green beans | 1 cup |
3.95
|
| Celery | 1 stalk |
1.02
|
| Kale, cooked | 1 cup |
7.20
|
| Onions, raw | 1 cup |
2.88
|
| Peas, cooked | 1 cup |
8.84
|
| Peppers, sweet | 1 cup |
2.62
|
| Pop corn, air-popped | 3 cups |
3.60
|
| Potato, baked w/skin | 1 medium |
4.80
|
| Spinach, cooked | 1 cup |
4.32
|
| Summer squash, cooked | 1 cup |
2.52
|
| Sweet potato, cooked | 1 cup |
5.94
|
| Swiss chard, cooked | 1 cup |
3.68
|
| Tomato | 1 medium |
1.00
|
| Winter squash, cooked | 1 cup |
5.74
|
| Zucchini, cooked | 1 cup |
2.63
|
| CEREAL, GRAINS, PASTA | AMOUNT | FIBER (grams) |
| Bran cereal | 1 cup |
19.94
|
| Bread, whole wheat | 1 slice |
2.00
|
| Oats, rolled dry | 1 cup |
12.00
|
| Pasta, whole wheat | 1 cup |
6.34
|
| Rice, dry brown | 1 cup |
7.98
|
| BEANS, NUTS, SEEDS | AMOUNT | FIBER (grams) |
| Almonds | 1 oz |
4.22
|
| Black beans, cooked | 1 cup |
14.92
|
| Cashews | 1 oz |
1.00
|
| Flax seeds | 3 tbs |
6.97
|
| Garbanzo beans, cooked | 1 cup |
5.80
|
| Kidney beans, cooked | 1 cup |
13.33
|
| Lentils, red cooked | 1 cup |
15.64
|
| Lima beans, cooked | 1 cup |
13.16
|
| Peanuts | 1 oz |
2.30
|
| Pistachio nuts | 1 oz |
3.10
|
| Pumpkin seeds | 1/4 cup |
4.12
|
| Soybeans, cooked | 1 cup |
7.62
|
| Sunflower seeds | 1/4 cup |
3.00
|
| Walnuts | 1 oz |
3.08
|
Dr. Wendy Wells is located in Scottsdale, Arizona. Call 480-607-0299 or Contact Dr. Wells online.