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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