A Guide to High Fiber Foods

Time to Read: About 1 minute

This information explains what fiber is. It also lists foods high in fiber, the serving size, and the amount of fiber in a serving.

What is fiber and why is it healthy?

Fiber is an important part of your diet because it can help you:

  • Have regular bowel movements (poop) and prevent constipation (having fewer bowel movements than usual).
  • Lower your cholesterol (a waxy type of fat your body makes).
  • Lower your risk for health issues. Some examples are diabetes, heart disease, and obesity (having a high, unhealthy amount of body fat).

Plant-based foods are the best sources of fiber. Fruits, vegetables, whole grains, cereals, legumes (such as kidney and black beans), nuts, and seeds give you the fiber you need.

How much fiber do I need in a day?

Before adding more fiber into your diet, talk with your healthcare provider about the amount that’s right for you. Your fiber needs are based on your daily caloric need (number of calories your body needs in a day). Females usually need about 25 grams of fiber in a day. Males need about 35 grams of fiber in a day.

List of foods that are good sources of fiber

Use this chart to choose foods that are good sources of fiber. The top of the list has foods very high in fiber.

Amount of Fiber in a Serving

Food Serving Size
7 or more grams Avocado 1 medium
  Artichoke 1 medium
  Dried coconut, shredded 1 cup
  Dried figs 10
  Dried peaches 10
  Raspberries or blackberries, fresh 1 cup
  Green and yellow split peas, cooked ½ cup
  Almonds, whole ½ cup
  All Bran® Cereal ½ cup
  Kashi® GO LEAN® Crunch Cereal ¾ cup
  Fiber One® Cereal ½ cup
  Chickpeas (garbanzo beans) ⅔ cup
  Lentils, cooked ½ cup
  Mung beans, boiled ½ cup
  Black beans, cooked ½ cup
  Pistachios ½ cup
6 to 7 grams Acorn squash, cooked 1 cup
  Pears or Asian pears (with skin) 1 cup
  Prunes 10
  Cooked kidney, pinto, black, northern, or navy beans ½ cup
  Raisin Bran® Cereal 1 cup
  Shredded wheat cereal 1 cup
  Wheat ChexCereal ¾ cup
4 to 5 grams Apple (with skin) 1 medium
  Fresh cranberries 1 cup
  Currants ½ cup
  Mango 1 medium
  Raisins ⅔ cup
  Winter squash, cooked ½ cup
  Chia seeds 1 tablespoon
  Quaker® Corn Crunch Cereal ¾ cup
  Whole wheat pita bread 1 piece (8 inches)
4 grams Edamame (soybeans) ½ cup
  Mixed vegetables, cooked from frozen ½ cup
  Flaxseed, ground 2 tablespoons
  Oatmeal, cooked 1 cup
  Quinoa, cooked ¾ cup
  Walnuts, chopped ½ cup
3 to 4 grams Beets, cooked 1 cup
  Blueberries 1 cup
  Brussels sprouts 1 cup
  Green beans 1 cup
  Pomegranate seeds ½ cup
  White or sweet potato 1 medium
3 grams Okra 1 cup
  Orange 1 medium
  Parsnip ½ cup
  Strawberries 1 cup
  Bulgur ⅓ cup
  Pearled barley, cooked ½ cup
  Whole wheat spaghetti ½ cup
  Banana 1 medium
  Broccoli or cauliflower, cooked ½ cup
  Nectarine or peach 1 medium
  Spinach or cabbage, cooked ⅔ cup
  Turnip 1 medium
  Couscous, macaroni, or spaghetti (white), cooked 1 cup
  Total® Cereal ¾ cup
  Wheaties® Cereal ¾ cup
  Wheat germ ¼ cup
  Whole grain bread 1 slice
  Carrot, raw 1 medium
  Corn ½ cup
  Kiwi 1 medium
  Zucchini, cooked or raw ½ cup
  Brown or wild rice ¼ cup


Last Updated

Friday, March 31, 2023

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