List of High Fiber Foods and Fiber Content


Here are typical High Fiber Foods along with the approximate number of grams of fiber they contain.

A list of high fiber foods helps you know which foods to include in daily meal planning. Obtaining adequate fiber is an important part of a healthy lifestyle.

The recommended daily fiber consumption should be about 25-30 grams for an adult. The walls of plant cells are the sources of dietary fiber.

Fiber contents shown below on the list of high fiber foods are for a food quantity of 1/2 cup unless otherwise noted:

• Bananas, 3 grams - medium 8" long
• Beans, 6-10 grams - baked beans, black beans , great northern beans, kidney beans, garbanzos, pinto beans, white beans
• Berries, 4-5 grams - blackberries, raspberries
• Bran Cereals, 5-10 grams - All-Bran, Bran Buds, 100% Bran, Raisin Bran
• Bread, 4-7 grams - 2 slices whole wheat, pumpernickel, seven-grain
• Broccoli, 4-5 grams
• Brussels Sprouts, 2 grams
• Carrots, 3-4 grams
• Dried Figs, 10 grams - 3 figs
• Fruit, 4 grams - medium apple, medium pear
. Green Beans, 2 grams - broad beans, pole beans, snap beans
• Greens, 4-6 grams - beet greens, collards, kale, spinach, turnip greens
• Lentils, 6 grams
• Lima beans - 4-6 grams
• Peas, 7-9 grams - black-eyed peas, green peas
• Potatoes, 4-5 grams - medium baked Idaho or sweet potato
• Sweet Corn, 5 grams

The best fiber supplements are rice bran or psyllium made from ground-up psyllium seeds.

Be sure to have a print out of High Fiber Foods list so you can always have the best choice which healthy fiber foods to include in your daily diet.

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