List of High Fiber Foods

Aim for 25 to 35 grams every day
     
          Food 

          Serving Size 

          Grams of Fiber 

         Bran cereal/Wheat bran

         1 cup

         20

         Split peas, cooked

         1 cup

         16

         Kidney beans, cooked

         1 cup

         16

         Oats, dry, cooked

         1 cup

         16

         Black beans, cooked

         1 cup

         15

         Coconut, dried and shredded

         1 cup

         15

         Pinto beans, cooked

         1 cup

         14

         Lima beans, cooked

         1 cup

         13

         Navy beans, cooked

         1 cup

         11.5

         Lentils, cooked

         1 cup

         11

         Avocado

         1 medium

         11

         Chia seeds

         1 oz / 28g

         11

         Turnip

         1 cup

         9

          Green peas, cooked

         1 cup

         8.5

         Edamame, cooked

         1 cup

         8

         Okra

         1 cup

         8

         Kale, cooked

         1 cup

         7

         Brussels sprouts, cooked

         1 cup

         7

         Brown rice, uncooked

         1 cup

         6

         Flax seeds

         3 tsp

         6

         Strawberries

         1 cup

         6

         Asparagus

         1 cup

         6

         Pearled barley, cooked

         1 cup

         6

         Garbanzo beans, cooked

         1 cup

         5.8

         Parsnips, cooked

         1 cup

         5.5

         Raspberries, fresh

         1 cup

         5

         Broccoli, cooked

         1 cup

         5

         Apple w/skin

         1 medium

         5

         Papaya

         1 medium

         5

         Pasta, whole wheat

         1 cup

         5

         Quinoa, cooked

         1 cup

         5

         Swiss chard, cooked

         1 cup

         5

         Winter squash

         1 cup

         5

         Yam, cooked

         1 cup

         5

         Kohlrabi, raw

         1 cup

         5

         Corn, sweet

         1 cup

         4.5

         Almonds

         1 oz / 23 almonds

         4

         Cabbage, cooked

         1 cup

         4

         Cauliflower, cooked

         1 cup

         4

         Green beans, cooked

         1 cup

         4

         Olives

         1 cup

         4

         Pear

         1 medium

         4

         Potato, baked with skin

         1 medium

         4

         Pumpkin seeds

         1/4 cup

         4

         Sesame seeds

         1/4 cup

         4

         Spinach, cooked

         1 cup

         4

         Blueberries, raw

         1 cup

         4

         Figs, dried

         2 medium

         4

         Hummus

         1/4 cup

         3.7

         Sweet potato, cooked

         1 cup

         3.5

         Apricots, fresh

         4 apricots

         3.5

         Cherries, fresh

         20 cherries

         3.5

         Psyllium husks

         1 tbsp

         3.5

         Grapefruit

         1/2 medium

         3

         Banana

         1 medium

         3

         Orange, navel

         1 medium

         3

         Pistachio nuts

         1 oz / 26 nuts

         3

         Prunes

         1/4 cup

         3

         Beets, cooked

         1 cup

         3

         Collard greens, cooked

         1 cup

         3

         Mustard greens, cooked

         1 cup

         3

         Walnuts

         1 oz / 20 nuts

         3

         Eggplant, cooked

         1 cup

         2.5

         Peppers, sweet

         1 cup

         2.5

         Zucchini, cooked

         1 cup

         2.5

         Carrot, raw

         1 large

         2.5

         Kiwi

         1 large

         2.5

         Raisins

         1/4 cup

         2.5

         Nectarine

         1 medium

         2.5

         Apricots, dried

         7 halves

         2

         Popcorn, air-popped

         1 cup

         1.5