High-Fiber Foods Chart Printable List of Fiber Sources

High-Fiber Foods Chart: Printable List of Fiber Sources

High-fiber foods chart: Are you concerned about your health? You are not alone if you have ever thought that your digestive system needs a bit more attention. We will be presenting fiber, the hero of intestinal health to you in this article!

High-Fiber Foods Chart: Printable List of Fiber Sources
High Fiber Foods

However, how do you make your way through the wide universe of high-fiber foods? Don’t worry; we have got you covered with our comprehensive list of high-fiber foods.

Let’s explore this wonderland of fiber and find the delicious treasures that can completely change your health.


Comprehensive High-Fiber Foods List

Firstly, what is the big deal with fiber? Fiber is your digestive system’s superhero. It exists in two forms: soluble and insoluble, and both are essential to maintaining order.  

While insoluble fiber gives your stool more volume and keeps you from becoming constipated, soluble fiber helps decrease cholesterol and blood sugar levels. They form a formidable combination for a contented, healthy stomach when together.

1. Berries

In this category we have:

  • Apples: Eating an apple a day provides approximately 4 grammes of fiber in addition to warding off illness.
  • Berries (strawberries, blueberries, raspberries): With three to five grammes of fiber per cup, these vibrant treats are highly nutritious.

2. Greenery

In this category we have:

3. Complete Grain

High-Fiber Foods Chart

In this category we have:

  • Oats: This is a popular breakfast option. Oats offer approximately 4 grammes of fiber per ½ cup portion.
  • Quinoa: Not only is this adaptable grain a great source of protein, but it also provides about 5 grammes of fiber per cup.

4. Legumes

Here we have:

  • Lentils: Compact but powerful, cooked lentils provide an amazing 15 grammes of fiber per cup.
  • Chickpeas: Good news for hummus fans! A cup of chickpeas provides an additional 12 grammes of fiber.

5. Seeds and Nuts

Chia Seeds
Chia Seeds

Here we have:

  • Chia Seeds: With about 10 grammes of fiber per ounce, these little seeds are giants of fiber.
  • Almonds: A handful of almonds provides about 3.5 grammes of fiber in addition to satisfying your desire for crunch.

6. Vegetable Roots

In this category we have:

  • Pleasant Potatoes: In addition to having a pleasant flavor, sweet potatoes include about 4 grammes of fiber for every medium-sized potato.

High-Fiber Foods Chart

Type of foodServing sizeFiber per serving (grams)% of the DV
Split peas, cooked1 cup (196 grams)1653%
Lentils, cooked1 cup (198 grams)1550%
Avocado1 medium (201 grams)13.545%
Chia seeds3 tbsp. (1 ounce)1033%
Artichoke hearts, cooked1 cup (175 grams)1033%
Chickpeas, drained1/2 can (125 grams)826%
Whole wheat spaghetti, cooked1 cup (151 gram)620%
Pear1 medium (178 grams)620%
Red delicious apple1 medium (212 grams)517%
Orange1 medium (151 grams)413%
Almonds23 whole (1 ounce)3.512%
Blueberries1 cup (150 grams)310%
Broccoli1 cup (91 grams)2.58%
Brussels sprouts, cooked1/2 cup (78 grams)27%
Whole wheat bread1 slice (32 grams)27%
Corn kernels, drained1/2 can (82 grams)1.756%
Peanut butter2 tbsp. (32 grams)1.55%
Wild rice, cooked1/2 cup (82 grams)1.55%
Popcorn, air-popped1 cup (8 grams)13%
Kale, raw1 cup (21 grams)13%

How to Include Nutritious High-Fiber Foods in Your Diet

How to Include Nutritious High-Fiber Foods in Your Diet
High Fiber foods

How do you include these nutritious foods in your regular meals now that we have shown you the high-fiber foods chart? Let’s find out.

Begin the Day Correctly: Start your morning off right with a high-fiber meal. For a tasty and wholesome breakfast, try muesli with berries and chia seeds on top.

Snack Wisely: Replace manufactured snacks with a handful of almonds or an entire fruit. You can increase your intake of fiber and feel fuller with a crisp apple or some almonds.

Enhance Your Salads Intake: Add a rainbow of bright veggies to your salads. Quinoa or chickpeas can be used for an added fiber boost.

Go Whole Grains: Choose whole grain products whenever you can. Whole wheat bread, quinoa, and brown rice are great options to up your daily fiber consumption.

Frequently Asked Questions

How can I increase my fiber intake?

Start your day off right by having breakfast that consists of five grammes or more of fiber per dish of high-fiber cereal. Use whole grains also. Additionally, try to eat whole grains for at least half of your diet. Bulk up on baked foods as well. Remember to consume more fruits and vegetables, lean on legumes, and make snacks part of the list.

Can too much fiber cause constipation?

Yes. Constipation, gas, and bloating can result from eating too much fiber. In rare instances, intestinal obstruction may result from it. The body may be able to handle additional fiber with the aid of fluids, exercise, and food modifications. When a person consumes more than 70 grammes (g) of fiber per day, they may experience these unpleasant side effects of excessive fiber.

Is Peanut Butter high in fiber?

Is Peanut Butter high in fiber

Both soluble and insoluble dietary fibers found in peanuts and peanut butter stimulate regular bowel motions and relieve constipation (3,4). Three grammes, or two tablespoons (32 grammes), of natural peanut butter provides almost 10% of your daily fiber requirements (5, 6).

How can I get 30g of fiber a day?

Consume vegetables like carrots, broccoli, and potatoes (skins) to obtain 30 grammes of fiber each day. Also, consume fruits as well, like berries, apples, and bananas. Eat legumes as well, such as peas, beans, and lentils. Consume wholegrains; they include things like bread, pasta, rice, and cereal for breakfast. Choose a variety of grains, such as rye, barley, and oats. Almonds and sunflower seeds are among the nuts and seeds that are on the list.

Do I need to drink more water if I eat more fiber?

Yes. Drinking water is among the most crucial lessons to be learned. You must boost your water intake in addition to your fiber intake. Water is a vital component for fiber to bind and provide its effects.

What foods are the highest in fiber?

The top ten foods high in fiber are berries. Popcorn, almonds, dried fruits, apples, avocados, potatoes, and whole grains. Nuts are not just an excellent source of protein and good fats; a serving of almonds and sunflower seeds has more than 3 grammes of fiber apiece.

What does 25 grams of fiber look like in a day?

A straightforward method to achieve 25 grammes of fiber per day is to consume the following foods: One hundred grammes of raw whole grains. Boil 1 cup of beans. Eat two to three fruit servings.

What does 30 grams of fiber look like?

One serve is 1/2 cup cooked or raw vegetables, 1/2 cup legumes or 1 cup of leafy greens e.g., cabbage, spinach, and lettuce. At least eat 2 serves of fruit. Also, one serve of medium piece of fruit (banana, apple, orange etc.), 2 smaller fruits (kiwi, mandarin, plum etc.), 1 cup of berries or 30g dried fruit.

Parting Thoughts

Incorporating high-fiber foods into your diet does not have to be a daunting task. With the high-fiber foods chart as your guide, you can embark on a delicious stroll towards a healthier you.


So, whether you are crunching on carrots, savoring a bowl of lentil soup, or indulging in a berry-packed smoothie, you are not just enjoying tasty treats, you are nourishing your body from the inside out. Cheers to a fiber-filled, feel-good journey!

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Apples are not difficult to digest, but for some people, it might be a problem. The fibre in apples can aid digestion problems.

However, you should know that on the other hand, if you consume too many apples, you are likely to experience digestive discomfort such as bloating.

Apples cleanse the liver by increasing the amount of bile produced in the body with the help of the liver. 

Meanwhile, by increasing bile production, apples help to improve the digestion and absorption of nutrients in the body. 

Apples are rich in fiber, and they are soluble and insoluble, which helps to promote bowel movements. Soluble fiber absorbs water and forms a gel-like substance that softens the stool and makes it easier to pass. 

On the other hand, Insoluble fiber, adds bulk to the stool and helps move it through the digestive system. Read More

According to a study that appeared in the Journal of Food Science, apple extracts can lessen gastrointestinal inflammation. How does this happen? Apples achieve this by preventing the generation of inflammatory cytokines.

Also, apple polyphenols were found to be effective in restoring the balance of gut flora in mice with colitis, according to another study that was published in the Journal of Agricultural and Food Chemistry.

Apples contain antioxidants, fiber, and vitamin C which are good for the kidney. The antioxidant in apple helps to protect the kidneys from diseases that are harmful.

Yes. However, there is a need to detail why and what makes mango a very healthy fruit. Below are some of the reasons mango is considered to be a very healthy fruit.

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