High Fiber Foods List
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While thoughts of a high fiber diet plan might conjure up visions of bland wheat germ, endless bowls of bristly-tasting cereal, and other boring fare, bear with us. This extensive high fiber foods list offers an abundance of delicious foods with plenty of color and flavor.
Benefits of Following a High Fiber Diet Plan
Most sensible diet plans include hefty helpings of fiber – and for good reason. Not only it’s essential for healthy digestion, it’s also a key to keeping satisfied, maintaining a healthy body weight, and reducing your risk of life-threatening conditions including diabetes and cardiovascular disease. By adding more fiber to your daily diet, you’ll enjoy a number of benefits including:
- Improved bowel health
- Lower risk of hemorrhoids
- Improved blood sugar stability
- More regular bowel movements
- More satisfaction after eating
- Reduced risk of colorectal cancer
There are more benefits that come with enjoying more of the foods found on our high fiber foods list: Lose weight easier, absorb minerals better, enjoy a healthier immune system, and watch your cholesterol levels drop to healthier levels. Let’s get started!
Tips for Adding Fiber into Your Diet
If you’re not getting enough, you might be worried that it will be difficult to get enough. Luckily, there are some very easy ways to get yourself onto a high fiber diet plan while continuing to enjoy favorites.
- Have high-fiber cereal with breakfast, and top it with berries or your favorite dried fruit. Ease your way into the habit by mixing your new high-fiber choice with an old favorite.
- Snack on raw veggies, fruit, and nuts, and be sure to leave the skin on your fruits. Asian pears, apples, pears, and berries are among the best.
- Treat yourself to air-popped popcorn once or twice per week. It’s far better for you than the microwaved stuff.
- Add ground flax seeds (also known as flax meal) to soups, stews, and sauces. The flax adds lots of fiber without imparting flavor, plus it acts as a natural thickener.
- Top yogurt and desserts with chopped nuts, fruit, or seeds.
- Munch on a handful of trail mix once each day.
- Swap processed grain products for their whole-grain counterparts. Breads, crackers, muffins, wraps, and tortillas are some examples.
- Use whole grain flour when you bake. If you don’t like the h2 taste of whole wheat flour, consider giving oat flour a try.
- Start meals with veggie-heavy soups or salads.
- Try fiber-rich pasta instead of the regular type.
- Look for high fiber recipes that mimic your old favorites. Whatever it is you like, there’s probably another version available. In a pinch, simply add more whole fruit or vegetables to your existing recipes.
- Learn to love beans. Mix them into the foods you already prepare, snack on hummus (like our homemade sweet potato hummus!), and consider replacing one or two of your main meat containing meals with meals that call for beans as a protein source. Chili and burritos are the ideal starter meals, and so is pasta e fagioli. If you like curry, it’s another great meal that’s easy to make with beans in a starring role.
Have you tried healthy turkey chili beans recipe?
How Much Fiber Should I Eat Each Day?
You might be shocked to discover that most Americans eat far less fiber than they need to. At minimum, a good high fiber diet plan should offer 30 to 40 grams of fiber. The more you eat, the more you’ll benefit – so feel free to exceed these guidelines if you feel like it.
The Master High Fiber Foods List
While this list contains over 200 delicious foods to add to your diet, keep in mind that almost all vegetables, fruits, seeds, nuts, and legumes will provide you with a healthy dose of fiber. Enjoy a wide variety of foods and reap the benefits!
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High Fiber Fruits
- Apples with skin
- Apricots
- Asian pears with skin
- Avocados
- Bananas
- Blackberries
- Blackcurrants
- Blueberries
- Boysenberries
- Canary melons
- Cantaloupe
- Casaba
- Christmas melons
- Clementines
- Cranberries
- Crenshaw melons
- Currants
- Figs
- Dates
- Durian
- Gooseberries
- Grapefruit
- Grapes
- Guavas
- Honeydew melon
- Huckleberries
- Jackfruit
- Kiwi fruit
- Loganberries
- Mandarins
- Mangoes
- Marionberries
- Minneola
- Musk melons
- Nectarines
- Oranges
- Papayas
- Passionfruit
- Peaches
- Pear with skin
- Persian melons
- Persimmons
- Pineapple
- Plums
- Pomegranates
- Prunes
- Pummelo
- Quince
- Raisins
- Raspberries
- Rhubarb
- Satsuma
- Sour cherries
- Starfruit
- Strawberries
- Sweet cherries
- Tangelos
- Tangerines
- Ugli fruit
- Watermelon
- Winter melon
High Fiber Vegetables
- Acorn squash
- Alfalfa sprouts
- Artichokes
- Arugula
- Asparagus
- Aubergine
- Bean sprouts
- Beets
- Beet greens
- Bitter gourd
- Bok choy
- Broad beans
- Broccoflower
- Broccoli
- Broccolini
- Broccoli rabe
- Butternut squash
- Cabbage
- Carrots
- Cauliflower
- Celery
- Celeriac
- Chicory
- Chinese cabbage
- Collard greens
- Crookneck squash
- Cucumbers
- Daikon
- Edamame
- Eggplant
- Endive
- Fennel
- Fiddleheads
- Garlic
- Green beans
- Green peas
- Green peppers
- Hot peppers
- Jerusalem artichokes
- Jicama
- Kale
- Kohlrabi
- Leeks
- Lettuce
- Lima beans
- Mixed vegetables
- Mushrooms
- Mustard greens
- Napa cabbage
- Okra
- Onions
- Parsnips
- Patty pan squash
- Plantains
- Potatoes with skin
- Pumpkin
- Radicchio
- Radish
- Rapini
- Red cabbage
- Red chard
- Romaine
- Romanesco
- Runner beans
- Rutabagas
- Salsify
- Sauerkraut
- Shallots
- Snake gourd
- Spaghetti squash
- Swedes
- Sweet corn
- Sweet peppers
- Sweet potatoes
- Swiss chard
- Taro
- Tomatoes
- Tomato paste
- Tomato sauce
- Turnips
- Turnip greens
- Water chestnuts
- Watercress
- Yellow summer squash
- Yams
- Zucchini
High Fiber Legumes
- Adzuki beans
- Black beans
- Butter beans
- Cannelini beans
- Chickpeas (also known as Garbanzo beans)
- Cranberry beans
- Edamame
- Great northern beans
- Kidney beans
- Lentils
- Mung beans
- Navy beans
- Peanuts
- Peanut butter
- Peas
- Pinto beans
- Red beans
- Soybeans
- Split peas
- White beans
High Fiber Nuts and Seeds
- Almonds
- Breadnuts
- Brazil nuts
- Butternuts
- Cashews
- Chestnuts
- Chia seeds
- Coconut
- Filbert
- Flax seeds
- Hazelnuts
- Heartnuts
- Hemp seeds
- Hickory nuts
- Kola nut
- Macadamia nuts
- Pecans
- Pepitas
- Pili nuts
- Pine nuts
- Pistachios
- Popcorn
- Pumpkin seeds
- Sesame seeds
- Sunflower seeds
- Walnuts
High Fiber Whole Grains
- Amaranth
- Barley
- Black rice
- Brown rice
- Buckwheat
- Bulgur
- Kamut
- Kasha
- Millet
- Oat bran
- Oat flour
- Oat groats
- Oatmeal
- Quinoa
- Red rice
- Rye
- Sorghum
- Spelt
- Spelt pasta
- Teff
- Wheat bran
- Wheat berries
- Whole wheat flour
- Whole wheat pasta
- Wild rice
High Fiber Low Carb Foods
Great news! Many high-fiber foods are also low in carbohydrates, or contain part of their carbohydrate load as insoluble that simply passes through the body without impacting blood sugar. Here are some of the best:
- Apples with skin
- Asian pears
- Asparagus
- Avocado
- Beets
- Berries (all varieties)
- Bok choy
- Broccoli
- Brussels sprouts
- Carrots
- Cabbage (all types)
- Cauliflower
- Celery
- Coconut
- Collard greens
- Cucumber
- Edamame
- Grapefruit
- Kohlrabi
- Lettuce
- Onions
- Pears with skin
- Peppers (all types)
- Pumpkin
- Radish
- Spinach
- Soybeans/soy nuts
- Turnips
- Walnuts
- Watercress
Besides enjoying foods from this list, consider checking out Mayo Clinic’s chart for more ideas.
High Fiber Foods for Kids
Advertisers have convinced kids that they need to eat lots of processed, packaged foods in order to have fun. Unfortunately, the majority of processed foods don’t contain adequate fiber. While “fun” foods are fine for kids to eat on occasion, they should be viewed as treats rather than mainstays. Luckily, there are plenty of high fiber foods for kids, all offering great taste and plenty of visual appeal. Many of the foods suggested on the main high fiber foods list are suitable for children, plus you can try some of these kid-approved treats next time you’re planning meals and snacks for the younger members of your family.
- Air-popped popcorn
- Apple slices with nut butter
- Berries of all kinds
- Carrot sticks with hummus
- Celery sticks with nut butter and raisins
- Cereals such as raisin bran or granola
- Clementines (Cuties and other brands come with fun stickers attached)
- Fiber-enriched versions of favorites like granola bars, cereals, toaster pastries, and yogurt
- “Rainbow” fruit salad made with a variety of colorful fruits
- Trail mix made with lots of nuts and colorful dried fruits
- Whole-grain crackers with nut butter and dried cranberries
- Whole-grain pretzels
- Wraps and sandwiches made with whole-grain bread
Besides these easy ideas, you can add chopped fruit to cereal, and add extra veggies to favorite foods. Pureeing fruits and vegetables lets you add fiber to foods that normally contain very little, and allows you to “hide” the healthy food in familiar favorites. Do try to teach your kids to enjoy a variety of healthy, high fiber foods by gradually introducing them to new things in a way that seems fun and special. Try having them help you with food preparation: They’ll be very excited to try their creations!
High Fiber Foods List for Constipation Relief
While all fiber-rich foods provide benefits and help prevent constipation in the long run, certain foods double as natural constipation remedies:
- Apples with skin
- Asian pears
- Asparagus
- Barley
- Black beans
- Bran
- Brussels sprouts
- Carrots
- Chickpeas
- Citrus fruits
- Dried fruits such as apricots, cherries, or figs
- Lentils
- Peas
- Pears with skin
- Potatoes with skin
- Prunes
- Raisins
- Strawberries
- Whole grains, i.e. brown rice, oatmeal, whole-grain granola and other cereals, whole-grain bread
Besides focusing on items found on the high fiber foods list for constipation, avoiding certain items can bring faster relief. Try to limit or omit the following foods until your bowel movements return to normal:
- Dairy products, i.e. milk, cheese, yogurt
- High-fat foods, particularly meat and dairy
- Meat of all types
- Processed foods of all types
Fibre rich Indian food made with lentils, vegetables, potatoes, and other veggies can help: Try with brown rice instead of white. Additionally, consider recipes such as vegetable stews and soups that help increase both fluid and fiber intake. Check out indian food recipes here. Paired with salads and vegetarian or vegan entrees, fruit-based desserts such as apple crisp with oatmeal topping, and fiber-rich snacks, they’ll help you feel better fast. Make exercise a priority, and be sure to drink plenty of water each day (8 glasses minimum) for rapid relief. Paired with a high fiber diet plan that focuses on whole plant-based foods, these tactics combine to provide a quick solution to uncomfortable constipation.
High-Fiber Recipes
Here are some of our easy recipes that are full of this good-for-you fiber.
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