Increasing your daily intake of high fiber foods aids in overall
weight loss, but studies have shown that those who eat more high fiber
foods experience greater loss of belly fat than those who don’t. Try to
include at least 24 grams of fiber each day.
To look and feel your very best, choose wisely from our healthy high
fiber foods list and eat a high fiber diet of the healthiest fiber rich
foods.
HIGH FIBER FOODS LIST with TOTAL FIBER GRAMS
| Fresh & Dried Fruit | Serving Size | Fiber (g) |
| Apples with skin | 1 medium | 5.0 |
| Apricot | 3 medium | 1.0 |
| Apricots, dried | 4 pieces | 2.9 |
| Banana | 1 medium | 3.9 |
| Blueberries | 1 cup | 4.2 |
| Cantaloupe, cubes | 1 cup | 1.3 |
| Figs, dried | 2 medium | 3.7 |
| Grapefruit | 1/2 medium | 3.1 |
| Orange, navel | 1 medium | 3.4 |
| Peach | 1 medium | 2.0 |
| Peaches, dried | 3 pieces | 3.2 |
| Pear | 1 medium | 5.1 |
| Plum | 1 medium | 1.1 |
| Raisins | 1.5 oz box | 1.6 |
| Raspberries | 1 cup | 6.4 |
| Strawberries | 1 cup | 4.4 |
| Grains, Beans, Nuts & Seeds | Serving Size | Fiber (g) |
| Almonds | 1 oz | 4.2 |
| Black beans, cooked | 1 cup | 13.9 |
| Bran cereal | 1 cup | 19.9 |
| Bread, whole wheat | 1 slice | 2.0 |
| Brown rice, dry | 1 cup | 7.9 |
| Cashews | 1 oz | 1.0 |
| Flax seeds | 3 Tbsp. | 6.9 |
| Garbanzo beans, cooked | 1 cup | 5.8 |
| Kidney beans, cooked | 1 cup | 11.6 |
| Lentils, red cooked | 1 cup | 13.6 |
| Lima beans, cooked | 1 cup | 8.6 |
| Oats, rolled dry | 1 cup | 12.0 |
| Quinoa (seeds) dry | 1/4 cup | 6.2 |
| Quinoa, cooked | 1 cup | 8.4 |
| Pasta, whole wheat | 1 cup | 6.3 |
| Peanuts | 1 oz | 2.3 |
| Pistachio nuts | 1 oz | 3.1 |
| Pumpkin seeds | 1/4 cup | 4.1 |
| Soybeans, cooked | 1 cup | 8.6 |
| Sunflower seeds | 1/4 cup | 3.0 |
| Walnuts | 1 oz | 3.1 |
| Vegetables | Serving Size | Fiber (g) |
| Avocado (fruit) | 1 medium | 11.8 |
| Beets, cooked | 1 cup | 2.8 |
| Beet greens | 1 cup | 4.2 |
| Bok choy, cooked | 1 cup | 2.8 |
| Broccoli, cooked | 1 cup | 4.5 |
| Brussels sprouts, cooked | 1 cup | 3.6 |
| Cabbage, cooked | 1 cup | 4.2 |
| Carrot | 1 medium | 2.6 |
| Carrot, cooked | 1 cup | 5.2 |
| Cauliflower, cooked | 1 cup | 3.4 |
| Cole slaw | 1 cup | 4.0 |
| Collard greens, cooked | 1 cup | 2.6 |
| Corn, sweet | 1 cup | 4.6 |
| Green beans | 1 cup | 4.0 |
| Celery | 1 stalk | 1.1 |
| Kale, cooked | 1 cup | 7.2 |
| Onions, raw | 1 cup | 2.9 |
| Peas, cooked | 1 cup | 8.8 |
| Peppers, sweet | 1 cup | 2.6 |
| Pop corn, air-popped | 3 cups | 3.6 |
| Potato, baked w/ skin | 1 medium | 4.8 |
| Spinach, cooked | 1 cup | 4.3 |
| Summer squash, cooked | 1 cup | 2.5 |
| Sweet potato, cooked | 1 medium | 4.9 |
| Swiss chard, cooked | 1 cup | 3.7 |
| Tomato | 1 medium | 1.0 |
| Winter squash, cooked | 1 cup | 6.2 |
| Zucchini, cooked | 1 cup | 2.6 |
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