Printable High Fiber Food List (100+ Foods!)

Fiber is a crucial component of a healthy diet, known for its significant benefits in digestion, weight management, and chronic disease prevention. This printable high fiber food list delves into the world of high fiber foods, offering insights into how you can enrich your diet with this essential nutrient.

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Printable High Fiber Food List Download PDF

What is Fiber?

Fiber, a vital component of our diet, is a type of carbohydrate found in plant-based foods that the human body cannot fully digest.

Unlike other carbohydrates, which are broken down into simple sugars, fiber passes through the digestive system relatively intact. This unique characteristic of fiber offers a range of health benefits.

Fiber can be found in all types of plant based foods. This includes fruits, vegetables, whole grains, nuts and seeds, with some obviously having much more than others!

Having fiber is a delicate balance between having too much, and getting very gassy, and not having enough, and suffering from constipation. I’m here to help you find that balance, because having adequate amounts of fiber can greatly benefit your health!

Two Types of Fiber

There are two main types of dietary fiber, each playing a distinct role in our health.

Soluble Fiber

Soluble fiber dissolves in water and forms a gel-like substance in the gut.

This type of fiber is found in foods like oats, nuts, seeds, beans, lentils, and some fruits and vegetables.

The gel formed by soluble fiber slows down the digestion process, which has several beneficial effects:

  • Blood Sugar Control: By slowing digestion, soluble fiber helps regulate the absorption of sugars, reducing blood sugar spikes and aiding in the management of diabetes.
  • Cholesterol Reduction: Soluble fiber binds to cholesterol in the digestive system, helping to lower LDL (bad) cholesterol levels and reduce the risk of heart disease.
  • Gut Health: This type of fiber acts as a prebiotic, feeding beneficial gut bacteria and promoting a healthy gut microbiome.

Insoluble Fiber

Insoluble fiber does not dissolve in water. Instead, it adds bulk to the stool and helps food pass more quickly through the stomach and intestines.

Sources of insoluble fiber include whole grains, wheat bran, and the skins of many fruits and vegetables. The benefits of insoluble fiber include:

  • Digestive Health: By increasing stool bulk and accelerating the passage of food through the digestive system, insoluble fiber helps prevent constipation and maintain regular bowel movements.
  • Colon Health: Regular movement of the bowels can also reduce the risk of developing colon-related issues, including diverticulitis and hemorrhoids.

Both types of fiber are essential for a balanced diet and offer complementary benefits for digestive health and overall well-being. A diet rich in both soluble and insoluble fiber can significantly contribute to long-term health, including the prevention of various chronic diseases.

The Health Benefits of Fiber

Fiber offers a multitude of health benefits:

variety of fruits, vegetables, nuts and seeds that are high in fiber.

Daily Fiber Needs

The recommended daily fiber intake varies by age and sex:

  • Women: 25 grams per day
  • Men: 38 grams per day

Most adults don’t meet their daily fiber needs due to factors like dietary choices and busy lifestyles. A low-fiber diet can negatively impact digestive health, blood sugar regulation, cholesterol levels, and weight management.

To increase fiber intake, it’s recommended to eat more plant-based foods like fruits, vegetables, whole grains, legumes, nuts, and seeds.

Drinking plenty of water is essential when consuming a high-fiber diet, as it aids in digestion. For those struggling to get enough fiber from food, fiber supplements can be an option, but it’s best to consult a healthcare professional first.

Adequate fiber intake is key to reducing the risk of chronic diseases and promoting overall health.

High Fiber Foods

A diverse range of foods are rich in fiber, including cereals, beans, vegetables, fruits, nuts, and seeds.

High Fiber Cereals and Grains

FoodServingCaloriesFiber
Bran Flakes Cereal3/4 cup905g
Whole Wheat Spaghetti1 cup cooked1746g
Oatmeal1 cup cooked1584g
Quinoa1 cup cooked2225g
Barley1 cup cooked1936g
Brown Rice1 cup cooked2183.5g
Whole Wheat Bread1 slice692g
Air-Popped Popcorn3 cups933.6g
Bulgur1 cup cooked1518g
Rye Bread1 slice831.9g
Buckwheat1 cup cooked1554.5g
Millet1 cup cooked2072.3g
Amaranth1 cup cooked2515.2g
Whole Grain Cornmeal1 cup cooked1432.4g
Pearled Barley1 cup cooked1936g
Sorghum1 cup cooked2146.3g
Teff1 cup cooked2557.1g
Wild Rice1 cup cooked1663g
Farro1 cup cooked2005g
Spelt1 cup cooked2467.6g
High Fiber Grains

High Fiber Beans and Legumes

Bean VarietiesServingCaloriesFiber (g)
Lentils1 cup cooked23015.6
Black Beans1 cup cooked22715
Chickpeas1 cup cooked26912.5
Kidney Beans1 cup cooked22511
Navy Beans1 cup cooked25519
Pinto Beans1 cup cooked24515
Split Peas1 cup cooked23116.3
White Beans1 cup cooked24911
Edamame1 cup cooked1888
Lima Beans1 cup cooked21613.2
Mung Beans1 cup cooked21215.4
Adzuki Beans1 cup cooked29417
Black-eyed Peas1 cup cooked19811
Fava Beans1 cup cooked1879
Green Peas1 cup cooked1349
Soybeans1 cup cooked29810
Red Lentils1 cup cooked23015.6
Cannellini Beans1 cup cooked22512.4
Great Northern Beans1 cup cooked20912.4
Baked Beans1 cup23910.4
High Fiber Proteins

High Fiber Vegetables

VegetableServingCaloriesFiber
Artichoke1 medium6010.3g
Peas1 cup cooked1349g
Broccoli1 cup cooked555.1g
Brussels Sprouts1 cup cooked564g
Carrots1 cup raw523.6g
Beets1 cup cooked753.8g
Sweet Potato1 medium1034g
Spinach1 cup cooked414.3g
Kale1 cup cooked362.6g
Collard Greens1 cup cooked495.3g
Swiss Chard1 cup cooked353.7g
Turnip Greens1 cup cooked295g
Butternut Squash1 cup cooked826.6g
Acorn Squash1 cup cooked1159g
Pumpkin1 cup cooked493g
Cauliflower1 cup cooked293.4g
Green Beans1 cup cooked444g
Asparagus1 cup cooked402.8g
Zucchini1 cup cooked171.2g
Eggplant1 cup cooked352.5g
High Fiber Vegetables

High Fiber Fruits

FruitServingCaloriesFiber
Raspberries1 cup648g
Blackberries1 cup627.6g
Pears1 medium1015.5g
Apples1 medium954g
Bananas1 medium1053.1g
Oranges1 medium623.1g
Strawberries1 cup493g
Figs1 medium371.4g
Blueberries1 cup843.6g
Kiwi1 medium422.1g
Avocado1/2 medium1206.7g
Mango1 cup sliced992.6g
Papaya1 cup cubes622.5g
Pineapple1 cup chunks822.3g
Grapes1 cup1041.4g
Cherries1 cup873g
Peaches1 medium582g
Plums1 medium301g
Watermelon1 cup cubes460.6g
Cantaloupe1 cup cubes531.4g
High Fiber Fruits

High Fiber Nuts and Seeds

NutServingCaloriesFiber
Chia Seeds1 tbsp605.5g
Flaxseeds1 tbsp372.8g
Almonds1 oz1643.5g
Walnuts1 oz1851.9g
Pistachios1 oz1593g
Sunflower Seeds1 oz1642.4g
Pumpkin Seeds1 oz1581.7g
Pecans1 oz1962.7g
Hazelnuts1 oz1782.7g
Brazil Nuts1 oz1872.1g
Cashews1 oz1570.9g
Macadamia Nuts1 oz2042.4g
Pine Nuts1 oz1911g
Sesame Seeds1 tbsp521.1g
Poppy Seeds1 tbsp461.8g
Hemp Seeds1 tbsp570.9g
Peanuts1 oz1612.4g
Chestnuts1 oz691.4g
Coconut1 oz992.7g
Tahini1 tbsp891.6g
High Fiber Nuts and Seeds

Tips and Tricks to Increase Fiber Intake

Increasing your fiber intake can be simple and enjoyable with these strategies:

  1. Start with Whole Grains: Swap out refined grains for whole grains. Think brown rice, quinoa, whole wheat pasta, and whole grain bread. A slice of whole grain bread can offer up to 2 grams more fiber than white bread.
  2. Go for Greens: Load up on vegetables, especially the leafy greens. Spinach, kale, and broccoli are not just nutrient-dense; they’re also high in fiber. Adding a cup of broccoli to your meal can add about 5 grams of fiber.
  3. Fruit It Up: Snack on fruits rather than processed snacks. Berries, apples, and pears, with their skin on, are particularly high in fiber. A medium pear can offer about 6 grams of fiber.
  4. Legumes and Beans: Incorporate more beans, lentils, and chickpeas into your meals. They’re not only packed with protein but are also a great source of fiber. A cup of cooked lentils can provide about 15 grams of fiber.
  5. Nuts and Seeds: A handful of nuts or seeds can be a great snack that boosts your fiber intake. Almonds, chia seeds, and flaxseeds are all good options. Two tablespoons of chia seeds have an impressive 10 grams of fiber.
  6. Whole Grain Cereals: Choose high-fiber, whole-grain cereals for breakfast. Look for those with at least 5 grams of fiber per serving. Pairing this with a high-fiber fruit can kickstart your day on a high note.
  7. Snack on Popcorn: Opt for air-popped popcorn over chips for a snack. It’s a whole grain that can satisfy your crunch craving and increase your fiber intake. Three cups of air-popped popcorn provide about 4 grams of fiber.
  8. Incorporate Avocado: Avocado is not only a source of healthy fats but also has fiber. Adding it to salads, sandwiches, or toast can boost your fiber intake. Half an avocado contains about 5 grams of fiber.
  9. Use Whole Fruit in Smoothies: Instead of juicing, make smoothies that use the whole fruit. This retains the fiber that would otherwise be lost in juicing. Adding vegetables like spinach or kale can further increase the fiber content.
  10. Read Labels: When shopping, read nutrition labels to choose foods with higher fiber content. This can help you make better choices and increase your daily fiber intake.

High Fiber Diet Plan PDF

So all of that information is good in theory, but how do you plan out to get 28-38 grams of fiber everyday?

Well I’ve built a free high fiber diet plan PDF that you can download for free! Talk about all the freebies in this article. So if you want a 3-day high fiber diet plan, simply click here to download your free plan!

Each day I give you breakfast, lunch, dinner plus two snacks that will add up to 38 grams of fiber a day! Here’s a small sample of what’s included in the PDF!

Breakfast

  • Oatmeal with Berries: A bowl of oatmeal topped with raspberries or blueberries.
  • Whole Grain Toast: Served with avocado or a spread of almond butter.

Lunch

  • Bean Salads: A mix of beans with fresh vegetables and a light dressing.
  • Vegetable Stir-Fry: With a variety of colorful veggies and quinoa or brown rice.

Snacks

  • Nuts and Seeds: A handful of almonds or sunflower seeds.
  • Fruit Smoothies: Blend your favorite fruits with a spoonful of chia seeds.

Dinner

  • Whole Grain Pasta: Served with a vegetable-rich sauce and legumes.
  • Stuffed Peppers: Filled with a mix of quinoa, beans, and vegetables.

Bonus: High Fiber Snack Recipe

Try this simple and delicious high fiber snack recipe:

No-Bake Fiber-Rich Cookie Bites

  • Ingredients:
    • 3 scoops chocolate protein powder
    • 1/4 cup ground flaxseed
    • 1/2 cup peanut butter
    • Optional: oats for rolling
  • Directions:
    • Mix protein powder, flaxseed, and peanut butter in a bowl.
    • Roll the mixture into small balls.
    • Optionally, roll the balls in oats for extra texture.
    • Freeze for a few hours to set.

Enjoy these bites as a quick, fiber-rich snack!

Final Thoughts

Incorporating high fiber foods into your diet offers numerous health benefits, from improved digestion to reduced risk of chronic diseases. By understanding the types of fiber and their sources, and by using the tips and meal ideas provided, you can easily increase your fiber intake. Remember to use the printable high fiber food list as a handy guide during your grocery shopping.

Looking For More?

For further information and resources on high fiber diets, consider exploring the following:

Michelle saari dietitian
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Michelle Saari is a Registered Dietitian based in Canada. She has a Master's Degree in Human Nutritional Sciences and is a passionate advocate for spreading easy to understand, reliable, and trustworthy nutrition information. She is currently a full time online entrepreneur with two nutrition focused websites.

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