High Fiber Foods List

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February 27, 2015 (Updated: July 8, 2015)
The Gene Smart Team

High Fiber Foods: Included in our Healthy Eating Guide

Our free Healthy Eating Guide includes a high fiber foods list, grouped by amount of fiber per serving. Use this convenient high fiber foods list to help make smart decisions at the grocery store or when dining out.

List of High Fiber Foods

The list of high fiber foods found in our Healthy Eating Gyide is designed to help you be successful on the Gene Smart Anti Inflammatory Diet, and especially the principle to Increase Fiber by consuming high fiber foods.  You might find it helpful to print this high fiber foods list to carry with you or place on your refrigerator.


High Fiber Foods List Guide:

CATEGORY A

List of High Fiber Foods with > 7 grams of fiber per serving

High fiber foods list

HIGH FIBER
FOODS

SERVING SIZE

TOTAL FIBER (grams)

Avocado 1 medium 11.8
Black beans, cooked 1 cup 14.9
Bran cereal 1 cup 19.9
Cereal, 100% whole grain 1 cup 10.0
Flaxseed, raw ground 1 cup 46.0
Flaxseed raw, ground 1 TBS 3.0
Green peas, cooked 1 cup 8.8
Kale, cooked 1 cup 7.2
Kidney beans, cooked 1 cup 13.3
Lentils, cooked 1 cup 15.6
Lima beans, cooked 1 cup 13.1
Navy beans, cooked 1 cup 11.6
Oats, dry 1 cup 12.0
Oat bran, raw 1 cup 14.0
Oat bran, raw 1 TBS 0.9
Pinto beans, cooked 1 cup 14.7
Split peas, cooked 1 cup 16.2
Raspberries 1 cup 8.3
Rice, brown, uncooked 1 cup 7.9
Soybeans, cooked 1 cup 7.6
Wheat bran, raw 1 cup 25.0
Wheat bran, raw 1 TBS 1.6
Wheat germ, raw 1 cup 15.6
Wheat germ, raw 1 TBS 1.0

 

 

CATEGORY B

List of High Fiber Foods – 3 to 7 grams of fiber per serving

High fiber foods list

HIGH FIBER
FOODS

SERVING SIZE

TOTAL FIBER (grams)

Almonds 1 oz. 4.2
Apples, w/skin 1 medium 5.0
Banana 1 medium 3.9
Blueberries 1 cup 4.1
Bread, 100% whole grain 1 slice 3.0
Broccoli, cooked
1 cup 5.5
Cabbage, cooked 1 cup 4.2
Cauliflower, cooked 1 cup 3.4
Corn, sweet 1 cup 4.6
Fiber Snack Bar (Kashi) 35g 4.0
Figs, dried 2 medium 3.7
Flax seeds 3 tsp 6.9
Garbanzo beans, cooked 1 cup 5.8
Grapefruit 1/2 medium 6.1
Green beans, cooked 1 cup 3.9
Olives 1 cup 4.3
Oranges, navel 1 medium 3.4
Papaya 1 each 5.4
Pasta, whole wheat 1 cup 6.3
Peach, dried 3 pcs. 3.1
Pear 1 medium 5.0
Pistachio nuts 1 oz 3.1
Potato, baked w/ skin 1 medium 4.8
Prunes 1/4 cup 3.0
Pumpkin seeds 1/4 cup 4.1
Sesame seeds 1/4 cup 4.2
Spinach, cooked 1 cup 4.3
Strawberries 1 cup 3.9
Sweet Potato, cooked 1 cup 5.9
Swiss chard, cooked 1 cup 3.6
Turnip greens, cooked 1 cup 5.0
Winter squash 1 cup 5.7
Yam, cooked cubes 1 cup 5.3

 

 

CATEGORY C

List of High Fiber Foods with < 3 grams of fiber per serving

High fiber foods list

HIGH FIBER
FOODS

SERVING SIZE

TOTAL FIBER (grams)

Apricot 3 medium 0.9
Apricots, dried 5 pieces 2.8
Asparagus, cooked 1 cup 2.8
Beets, cooked 1 cup 2.8
Bread, whole wheat 1 slice 2.0
Brussels sprouts, cooked 1 cup 2.8
Cantaloupe, cubes 1 cup 1.2
Carrots, raw 1 medium 2.0
Cashews 1 oz. 1.0
Celery 1 stalk 1.0
Collard greens, cooked 1 cup 2.5
Cranberries 1/2 cup 1.9
Cucumber, sliced w/ peel 1 cup 0.8
Eggplant, cooked cubes 1 cup 2.4
Kiwifruit 1 each 2.5
Mushrooms, raw 1 cup 1.3
Mustard greens, cooked 1 cup 2.8
Onions, raw 1 cup 2.8
Peanuts 1 oz 2.3
Peach 1 medium 2.0
Peppers, sweet 1 cup 2.6
Pineapple 1 cup 1.8
Plum 1 medium 1.0
Raisins 1.5 oz box 1.6
Romaine lettuce 1 cup 0.9
Summer squash, cooked 1 cup 2.5
Sunflower seeds 1/4 cup 3.0
Tomato 1 medium 1.0
Walnuts 1 oz. 2.9
Zucchini, cooked 1 cup 2.6

 


Learn More about the Benefits of Eating High Fiber Foods

 

For more information on the benefits of fiber and selecting foods that rank high on the rich fiber foods list, visit our section on fiber benefits.

 

 

High Fiber Foods List & Resources

For a printable list of high fiber foods, and many other great anti inflammatory food lists to take on the go, download our free 10-page Healthy Eating Guide. You’ll receive it as a free gift when you sign up for our weekly e-newsletter!

Download Your List of High Fiber Foods Today!

 

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