High Fiber Foods Chart

You must have heard that eating high-fiber food can improve your health several times. But have you ever wondered what fiber is? And how does it give you several health benefits? If yes, you have landed on the right page, as we will answer all these questions.

Fiber is an essential nutrient in maintaining a healthy digestive system. Therefore, adding enough fiber to our diet is necessary, but unfortunately, many people don’t eat enough fiber. So it is crucial to add enough high-fiber foods to your diet for various health benefits.

Here is a chart of some foods with fiber content:

high fiber foods chart per 100 grams

Top 50 high fiber foods

Here are some top high-fiber foods with their fiber content per serving:

FoodServing size (g)Fiber content (g)
Split peas, cooked19616.3
Lentils, cooked19815.6
Black beans, cooked17215.0
Lima beans, cooked18813.2
Artichoke, boiled12010.3
Green peas, cooked1608.8
Broccoli, boiled1565.1
Brussels sprouts, boiled1564.1
Pear, with skin1785.5
Apple, with skin1824.4
Oat bran cereal9414.0
Chia seeds2810.6
Flax seeds288.2
Quinoa, cooked1855.2
Bulgur, cooked1828.2
Popcorn, air-popped81.2
Brown rice, cooked1953.5
Whole wheat pasta, cooked1406.3
Barley, cooked1576.0
Whole wheat bread282.0
Rye bread282.7
Bran flakes cereal317.0
Pears, dried666.7
Figs, dried757.3
Prunes, dried836.2
Apricots, dried654.7
Dates, dried756.7
Sunflower seeds283.0
Pumpkin seeds285.0
Carrots, raw613.6
Sweet potato, baked1146.6
Beet greens, cooked1444.3
Spinach, boiled1804.3

Samantha Cassetty, dietician and nutritionist

Eating a diet high in fiber has many health benefits, including improved digestion, reduced risk of chronic diseases, and increased satiety. You can meet your daily fiber needs and improve your overall health by incorporating more fruits, vegetables, whole grains, nuts, and legumes into your meals.

Samantha Cassetty

According to Samantha Cassetty recommendation, adults should consume between 25 and 30 grams of fiber daily. It can be done easily by consuming fiber-rich foods. However, increasing the intake gradually and drinking plenty of water to prevent constipation is essential.

Printable list of high fiber foods

To help you meet your daily recommended fiber content, here is a printable list of high fiber foods chart for quick reference.

Let’s go into the details of some best fiber foods and the amount of fiber they offer per serving.

Beans fiber chart

Beans are a natural source of plant proteins and one of the richest sources of fiber. They are low-carb foods many people like worldwide for their good taste and health benefits. But they should be slowly incorporated into the diet to prevent gas and bloating. 

Beans TypeFiber ContentServing Size
Navy beans256 g19.1 g
Black beans, cooked172 g15 g
Kidney beans177 g13.6 g
Garbanzo beans(Chickpeas)164 g12.5 g
Soybeans172 g10.3 g
Lentils, cooked198 g15.6 g
Split peas196 g16.3 g

Fiber in nuts chart

Nuts are good sources of fiber. They add a significant amount of fiber to our diet in addition to beneficial fats, proteins, and phytochemicals. But make sure to add raw or dry roasted nuts for better results. You can consume nuts in various ways to meet the recommended goal.

NutsServing size (1 oz)Fiber content
Almonds23 almonds3.5 g
Walnuts14 halves1.9 g
Pistachios49 kernels2.9 g
Pecans19 halves2.7 g
Hazelnuts (filberts)21 nuts2.7 g
Cashews18 cashews0.9 g
Brazil nuts6 nuts2.1 g
Macadamia nuts10-12 nuts2.3 g

High-Fiber Foods Chart For Constipation

People who suffer from constipation can benefit from high-fiber food intake. Dietary fiber adds volume to stool, encouraging regular bowel movements.

As a result, it reduces the time stool remains in our intestines. Therefore, drinking plenty of water with fiber intake is important to prevent constipation.

Let’s look at a table with high-fiber foods that are good for getting rid of constipation.

FoodServing sizeFiber content
Avocado1 medium9.2 g
Apples1 medium4.4 g
Pears1 medium5.5 g
Berries (raspberries, strawberries, blackberries)1 cup4-8 g
Prunes3 medium3.9 g
Kiwi1 medium2.3 g
Sweet potatoes1 medium4.8 g
Broccoli1 cup5.1 g
Brussels sprouts1 cup4.1 g
Whole grain bread1 slice2-3 g
Quinoa1/2 cup4 g
Brown rice1/2 cup1.8 g

Soluble Fiber Foods Chart

Soluble fiber is a type of fiber that, when mixed with water, turns into a gel-like substance. It attaches to fatty acids and removes them from the body. As a result, it helps to maintain a healthy blood sugar and cholesterol level.

Here’s a table of foods that are a good source of soluble fibers.

FoodFiber ContentServing Size
Oatmeal1 cup cooked4 g
Brussels sprouts1 cup cooked2 g
Sweet potato1 medium2 g
Oranges1 medium2 g
Flaxseed1 tablespoon1 g
Chia seeds1 tablespoon1 g
Psyllium husk powder1 tablespoon5 g
Avocado1/2 medium2 g
Broccoli1 cup cooked2 g
Carrots1 cup cooked2 g
Eggplant1 cup cooked1 g

Insoluble Fiber Foods Chart

Insoluble fiber adds bulk to the stool. It helps move it through the digestive tract easily. So, this type of fiber helps prevent constipation and associated diseases like hemorrhoids.

Here is a table of foods that are a good source of insoluble fiber: 

FoodsServing sizeInsoluble fiber
Wheat bran1/4 cup7 g
Whole wheat bread1 slice2 g
Brown rice1/2 cup cooked1.5 g
Cauliflower1 cup raw2 g
Green beans1 cup raw2 g
Bell peppers1 cup raw1 g
Cucumbers1 cup raw1 g
Tomatoes1 medium1 g
Grapes1 cup1 g
Nuts (almonds, pecans, pistachios)1 oz1-2 g
Popcorn3 cups popped3.5 g
Celery1 medium stalk1 g
Zucchini1 cup raw1 g

Soluble vs Insoluble Fiber Chart

Soluble and insoluble fibers are essential to maintain a healthy digestive tract and improve overall health.

Therefore, incorporating both types of fibers in our diet is necessary for proper functioning. Most plant-based foods, including fiber in fruits, are a mixture of soluble and insoluble fibers. 

Let’s compare the soluble and insoluble fiber content in vegetables and fruits per serving.

FoodsSoluble FiberInsoluble Fiber
Oats1.5 grams per cup2.2 grams per cup
Broccoli1.5 grams per cup1.1 grams per cup
Apples (with skin)1.0 grams per cup3.7 grams per cup
Carrots (raw)0.6 grams per cup3.6 grams per cup
Whole wheat bread1.9 grams per slice0.9 grams per slice

Final Words

High-fiber foods are an important part of a balanced diet. By incorporating more fiber-rich foods into your meals, you can:

  • Promote a healthy digestive system
  • Reduce your risk of chronic diseases
  • Improve your overall health.

The majority of people do not consume enough fiber each day. People can enhance this measurement by consuming more high-fiber foods, fruits, and vegetables with their skins on.