High Fiber Foods Chart

You must have heard several times that a high-fiber diet is essential for your health. But have you ever wondered why? What is fiber, and how much is enough for a day?

If that’s so, you have landed on the right page, as we’ll be giving you all the information regarding dietary fiber, a printable list of high-fiber foods, and a high-fiber foods chart.

high fiber foods chart per 100 grams

What is Dietary Fiber?

Dietary fiber, or “roughage,” is a plant-based food that our body can’t digest. It passes out of the body as it is, maintaining a healthy digestive tract, facilitating bowel motions, and eliminating toxic carcinogens and cholesterol from the body.

It also helps you lose weight, enhance your skin health, and reduce your risk of diabetes.

Types of Fiber?

Dietary fibers are of two types—soluble and insoluble. Our body needs both types for proper functioning, and most plant-based foods contain a mixture.

Soluble fibers

add bulk to the stool by absorbing water like a sponge so it can quickly pass through our digestive tract.

It helps avoid a quick rise in blood sugar levels and hence helps in diabetes management. Furthermore, soluble fibers attach to fatty acids and eliminate them from the body, reducing the LDL(bad) cholesterol in the body. Foods that are a good source of soluble fiber are:

  • fruit
  • Vegetables
  • Bran and barley
  • Legumes and beans

Insoluble fibers

aid in hydration by adding bulk to stool and eliminating it from the gut. So it helps in preventing constipation and other such problems like hemorrhoids. Among the best sources of insoluble fiber are:

  • All types of bran
  • the skins of fruits and vegetables
  • nuts and seeds
  • dried beans
  • wholegrain foods.

How Much Fiber Do You Need A Day?

The minimum recommended daily fiber intake (in grams) varies according to age. Take a look at the table below to get an idea.

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Fiber Health Benefits

The health advantages of fiber are numerous. According to research, people who consume a lot of fiber have a lower chance of:

  1. acquiring coronary heart disease
  2. strokes
  3. hypertension
  4. diabetes
  5. obesity

Furthermore, higher fiber consumption

  1. brings down blood pressure
  2. reduces the level of blood cholesterol
  3. increases insulin sensitivity (in people both with and without diabetes)

Although weight alone cannot define health, adding fiber to the diet of obese people can help them lose weight much more quickly. The following gastrointestinal conditions may also benefit from increased fiber intake:

  1. gastroesophageal reflux disease (GERD)
  2. duodenal ulcer
  3. diverticulitis
  4. constipation
  5. Hemorrhoids

Additionally, some evidence indicates that prebiotic fibre may improve immunological function. Furthermore, it’s significant to remember that dietary fiber offers kids the same advantages as it does for adults.

Printable High Fiber Foods Chart

Print this high-fiber foods chart or download it on your phone as a handy reference to help you meet your daily fiber needs by consuming fiber-rich foods

Foods That Are Good Sources Of Fiber

Completing your daily recommended fiber intake must be difficult if you are not ready to eat a lot of vegetables. But did you know there are a lot of other high-fiber foods that are delicious as well? Keep reading on to get a fiber food list.

  1. Green, the Color of Fiber

It’s a good idea to remember that vegetables with deeper colors typically have higher fiber content. Some exceptions exist, and other vegetables are also rich in fiber.

High-fiber vegetables are also well known for being high in beta-carotene, vitamins, and minerals. More than 1,000 plant species have edible leaves, and many share comparable nutritional characteristics, such as high fiber content. 

FoodPortionAmount of Fiber
Spinach, cooked1 cup4 gram
Broccoli, boiled1 cup chopped5 gram
Carrot100 gram2.8 gram
Green Beans100 gram3.4 gram
  1. Go, Berry Picking

In addition to being high in fiber, jewel-like berries are well known for their antioxidant content. Berries have a higher fiber content than many other fruits because they are densely packed with tiny seeds. Of course, berries’ naturally low-calorie content is one of their main advantages.

FoodPortionAmount of Fiber
Raspberries100 gram7 gram
Blueberries1 cup4 gram
Strawberries1 cup3 gram
  1. Everyday Fruit Basket

You can reach your full fiber potential by eating more high-fiber fruits. Additionally to other essential vitamins and minerals, several are naturally rich in fiber.

Perhaps the doctor was right to recommend an apple a day, but he should also have prescribed pears, oranges, and bananas. Clients can rely on dried fruits to further bolster their diets in the interim between fruit seasons.

FoodPortionAmount of Fiber
Pears100 gram3.1 gram
Avocado⅓ medium3 gram
Banana100 gram2.6 gram
Dates, medjool100 gram7 gram
  1. Dried Fruits

People can rely on dried fruits to bolster their diets in the interim between fruit seasons. Dried fruit is a fantastic option to achieve your daily fiber requirements.

FoodPortionAmount of Fiber
Raisins2 ounces2 g
Figs, dried1/2 cup8 g
Dates, medjool100 gram7 gram
  1. Take a Trip to Bean Town

Beans are a miraculous fruit. They are a natural source of plant protein and one of the richest sources of fiber. It makes sense that a few beans are a staple in so many native diets.

Bean consumption might cause bloating and discomfort in some people. So it may be best for them to incorporate beans into their diet gradually.

FoodPortionAmount of Fiber
Kidney beans100 gram25 gram
Lentils, cooked1 cup16 gram
Black beans, cooked1 cup15 gram
  1. Squirrel Away Nuts and Seeds

Nuts and seeds are good sources of fiber. Besides adding a significant amount of fiber to your diet daily, nuts and seeds also include beneficial fats, proteins, and phytochemicals.

You should avoid pre-packaged nuts in favor of raw or dry-roasted nuts. Pre-packaged nuts are frequently cooked in oils that might add extra, needless calories. 

FoodPortionAmount of Fiber
Peanuts100 gram9 gram
Chia seeds100 gram34 gram
Almonds1 ounce 4 gram


Fiber is an essential nutrient required for healthy living. Taking the recommended amount of fiber daily reduces the risk of many diseases. Fiber is naturally found in fruits, vegetables, grains, nuts, seeds, and legumes.

It would be best to incorporate these into your  diet to stay healthy and prevent different health conditions. For that you can follow a healthy high fiber food chart.

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