Rich Fiber Foods List

Rich Fiber Foods List - A Handy Guide to Make Smart Choices

This guide includes a rich fiber foods list, grouped by amount of fiber per serving. Use this convenient rich fiber foods list to help make smart decisions at the grocery store or when dining out. This resource is designed to help you be successful on the Gene Smart Anti Inflammatory Diet & Exercise Program, and especially the principle to Increase Fiber by consuming rich fiber foods. You might find it helpful to print this rich fiber foods list to carry with you or place on your refrigerator.

Rich Fiber Foods List Guide:

CATEGORY A

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

RICH FIBER FOODS	AMOUNT	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

Rich Fiber Food List - 3 to 7 grams of fiber per serving

RICH FIBER FOODS	AMOUNT	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

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

RICH FIBER FOODS	AMOUNT	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 Rich 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.

From Our Store