Use this convenient high fiber foods list to help make smart decisions at the grocery store or when dining out.
The list of high fiber foods found in our Healthy Eating Guide 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
List of High Fiber Foods with 7+ grams of fiber per serving
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 |
List of High Fiber Foods with 3 to 7 grams of fiber per serving
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 |
List of High Fiber Foods with < 3 grams of fiber per serving
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 |
Kiwi fruit | 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 Healthy Eating Guide. You’ll receive it as a free gift when you sign up for our weekly e-newsletter!
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