21 High Fiber Foods List – You Must Eat

foods that provide fiber

Fiber is incredibly important for your health. It ends up in your colon and leaves your stomach undigested, where it feeds friendly bacteria, leading towards a lot of health benefits.  A certain type of fiber may also promote fight constipation, weight loss, and lower blood sugar levels.  The recommended daily intake is 38 grams for men and 25 grams for women. However most people do not eat proper fiber per day, the average is 15-17 grams of fiber per day only which is not enough. Increasing your fiber intake is easy, just include foods into your diet that have a high percentage of fiber per weight.  Here is a 21 high fiber foods list that is both satisfying and healthy.

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21 High Fiber Foods List

(1). Pears: High fiber foods list (3.1%)

The pear is a very popular kind of fruit that is both nutritious and tasty. Pear is one of the best fruit sources of fiber. It contains 3.1 grams per 100 grams or 5.5 grams in a medium-sized pear.

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(2). Strawberries: High in fiber foods list (2%)

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Strawberries are delicious and they are a much healthier option than any other junk food. They are also among the most nutrient-dense fruits you can eat, loaded with manganese, vitamin C, and various antioxidants. It contains 2 grams per 100 grams or 3 grams in one cup.

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(3). Avocado: high fiber foods list (6.7%)

One thing makes avocado different from other fruits and that is instead of being high in carbs, it is loaded with healthy fats. Avocados are very high in potassium, vitamin E, vitamin C, magnesium, and various B vitamins. Avocados have numerous health benefits, that’s why in my opinion it is at the top in a high fiber foods list. It contains 6.7 grams per 100 grams or 10 grams in a cup.

(4). Apples: high fiber foods list (2.4%)

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Apples are among the most satisfying and the tastiest fruits you can eat. They are also really high in fiber. Apples contain 2.4 grams per 100 grams or 4.4 grams in a medium-sized apple.

(5). Raspberries (6.5 %): high fiber foods list

With a very strong flavor, raspberries are highly nutritious. They are loaded with manganese and vitamin C. Raspberries contains 6.5 grams per 100 grams or 8 grams in a cup.

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(6). Bananas (2.6%): high fiber foods list

Bananas are a good source of many nutrients such as vitamin B6, vitamin C, and potassium. An unripe or green banana also contains a great amount of resistant starch (indigestible carbohydrate) that function like fiber. Banana contains 2.6 grams per 100 grams or 3.1 grams in a medium-sized banana.

Other High fiber fruits

Blueberries (2.4%)

Blackberries (5.3%)

(7). Carrots (2.8%): high fiber foods list

The carrot is a root vegetable that is highly nutritious and tasty. It is high in vitamin B6, vitamin K, magnesium, and beta-carotene, an antioxidant. Carrot contains 2.8 grams per 100 grams or 3.6 grams in one cup.

(8). Beets (2.8%): high fiber foods list

The beetroot or beet is a root vegetable that is high in many important nutrients, such as iron, manganese, copper, folate, and potassium. Beets are full of inorganic nitrates which have various benefits related to exercise performance and blood pressure regulation. It contains 2.8 grams per 100 grams or 3.8 grams per cup.

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(9). Broccoli (2.6%): high fiber foods list

Broccoli is the most nutrient-dense food on the planet because it is the type of cruciferous vegetable. It is full of vitamin K, vitamin B, vitamin C, manganese, potassium, and iron, and contains potent cancer-fighting nutrients and antioxidants as well. Compared to other vegetables broccoli is high in protein also. It contains 2.6 grams per 100 grams or 2.4 grams per cup.

(10). Artichoke (8.6%): high fiber foods list

The artichoke is not a famous vegetable and doesn’t make headlines very often. However, the artichoke is very high in many nutrients and one of the world’s best sources of fiber. It contains 8.6 grams per 100 grams or 10.3 grams in one artichoke.

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(11). Brussels Sprouts (2.6%): high fiber foods list

The brussels sprout is kind of cruciferous vegetable and it is related to broccoli. They are high in folate, vitamin K, potent cancer-fighting antioxidants, and potassium. It contains 2.6 grams per 100 grams or 4 grams per cup.

Other High Fiber Vegetable List

Kale (3.6%)

Spinach (2.2%)

Tomatoes (1.2%)

(12). Lentils (7.9%): high fiber foods list

Lentils are the most nutritious foods on earth and they are cheap too. All Lentils are high in protein and full of many important nutrients. They contain 7.9 grams per 100 grams or 15.6 grams per cup of cooked lentils.

(13). Kidney Beans (6.4%): high fiber foods list

Kidney beans are a kind of legume. Like other legumes, they are full of various nutrients and plant-based protein. Kidney beans contain 6.4 per 100 grams or 11.3 grams per cup of cooked beans.

(14). Split peas (7.6%): high fiber foods list

Chickpeas are also another type of legume, which is full of nutrients, including protein and minerals. They contain 7.6 per 100 grams or 12.5 grams per cup of cooked chickpeas.

Other high fiber legumes

Most legumes are high in fiber, protein, and various nutrients. Fiber legumes are among the cheapest sources of quality nutrition.  Other legumes include:

Black beans (8.7%)

Edamame beans (5.2%)

Lima beans (5.3%)

Baked beans (5.5%)

(15). Quinoa (2.8%): high fiber foods list

In the last few years, quinoa becomes incredibly popular in health-conscious people. It is full of many nutrients such as antioxidants, potassium, protein, zinc, magnesium, and iron, to name a few.  It contains 2.8 per 100 grams or 5.2 grams per cup of cooked quinoa.

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(16). Oats (10.6%): high fiber foods list

Oats comes at the top in the high fiber foods list. They are among the healthiest grain foods on the earth. They are rich in antioxidants, vitamins, and minerals. Oats contain oat beta-glucan, which has major effects on cholesterol levels and blood sugar. Oats contain 10.6 grams per 100 grams or 16.5 grams per cup of raw oats.

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(17). Popcorn (14.5%): high fiber foods list

Popcorn is the best snack for you if you want to increase fiber intake.  It contains 14.5 grams per 100 grams or 1.2 grams per cup of air-popped popcorn.

Other High Fiber Grains

The good news is that all whole grains are high in fiber.

(18). Almonds (12.5%): high fiber foods list

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Healthzigzag Images – health benefits of almonds

They are very high in many nutrients including healthy fats such as magnesium, vitamin E, and manganese. Almonds contain 12.5 grams per 100 grams or 3.4 grams per ounce.

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(19). Chia seeds (34.4%)

Chia seeds are very popular in the natural health community, they are tiny in size and black in color. They are highly nutritious, containing high amounts of calcium, magnesium, and phosphorus. They are the best source of fiber on the earth and they are top of high fiber foods list. Chia seeds contain 34.4 grams per 100 grams or 10.6 grams per ounce of dried chia seeds.

Other High Fiber Seeds and Nuts

Coconuts (9%)

Pistachios (10%)

Sunflower seeds (8.6%)

Walnuts (7%)

Pumpkin seeds (18.4%)

(20). Sweet potatoes (2.5%)

The sweet potato has a delicious sweet flavor. It is very high in minerals, beta-carotene and vitamin B. it contains 2.5 grams per 100 grams or 3.8 grams in a medium-sized boiled sweet potato (without skin).

(21). Dark chocolate  (10.9%)

There is no doubt in this, that dark chocolate is one of the world’s most delicious food .it is high in nutrients and antioxidant-rich. Don’t forget to choose only dark chocolate that has a cocoa content of 70% to 95%. Dark chocolate contains 10.9 grams per 100 grams or 3.1 grams in a 1-ounce piece.

The Bottom Line

Fiber is an important nutrient that may promote lower blood sugar levels, weight loss, and fight constipation.  Try adding some of the fiber-rich foods from the above-listed foods to your diet.

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About the Author: Usman Babar

A businessman by profession. blogger by luck. I love to write about Health and Fitness.

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