Foods that are high in fiber include a variety of fruits, vegetables, legumes, whole grains, nuts, and seeds.
High-Fiber Fruits
- Pears (about 2.9 g fiber in half a large pear with skin)
- Strawberries (2 g per half cup sliced)
- Apples (3 to 4 g per medium apple)
- Raspberries (3.3 g per cup)
- Bananas (1.1 g per half small banana)
- Avocado (around 10 g per medium avocado)
High-Fiber Vegetables
- Carrots (2 to 2.3 g per half cup cooked or one raw carrot)
- Beets (2 g per 100 g)
- Broccoli (2.5 g per half cup cooked)
- Artichoke (9.6 g per cup cooked)
- Brussels sprouts (6.4 g per cup cooked)
- Sweet potatoes (6.4 g per cup cooked)
High-Fiber Legumes
- Kidney beans (5.7 g per half cup cooked)
- Lentils (7.8 g per half cup cooked)
- Split peas (8.2 g per half cup cooked)
- Chickpeas (6.2 g per half cup cooked)
Other High-Fiber Foods
- Oats (10.4 g per 100 g whole grain rolled oats)
- Quinoa (8 g per cup cooked)
- Popcorn (5.8 g per three cups air-popped)
- Almonds (3.5 g per ounce)
- Chia seeds (4.1 g per tablespoon)
- Dark chocolate (fiber content varies depending on cocoa content)
These foods contain a mix of soluble and insoluble fiber, which contribute to digestive health, lower blood sugar, cholesterol management, and overall well- being. Including a variety of these foods in the diet can help meet fiber needs effectively.
