60 Amazing High Fiber Foods | Ultimate List

High fiber foods play a big part on a healthy journey. Fiber is a type of carbohydrate that your body cannot digest and helps with removal of waste in the body. According to Healthline, it helps you feel full, lowers your cholesterol, and regulates your blood sugar. The Academy of Nutrition and Dietetics recommended daily fiber intake for adults is 25 to 38 grams.

Fiber Health Benefits

Fiber is a type of carbohydrate that your body cannot digest. It is found mainly in fruits, vegetables, whole grains, and legumes. Fiber has many health benefits, such as:

1. Helping to prevent or relieve constipation by increasing the bulk and softness of your stool.
2. Lowering your cholesterol levels by binding with bile acids and reducing their absorption.
3. Regulating your blood sugar levels by slowing down the digestion and absorption of carbohydrates.
4. Supporting your gut health by feeding the beneficial bacteria that live in your digestive system.
5. Helping you maintain a healthy weight by making you feel full longer and reducing your appetite.

There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance that can lower cholesterol and blood sugar levels. Insoluble fiber does not dissolve in water and adds bulk to your stool. Many high fiber foods contain both soluble and insoluble fibers. Both types of fiber are important for your health. 

Women’s Health and Fiber

Fiber-rich foods are typically rich in magnesium, potassium, iron, vitamin C, and vitamin E, according to the National Library of Medicine. In a 2009 study, it showed that a diet high in fiber is significantly associated with a decrease in hormone concentration and the probability of anovulation. This means if you have an estrogen dominate disorder, like Endometriosis or Fibroids, fiber can help eliminate excessive hormones in your body. However, if you are looking to get pregnant, high fiber diets may be something you skip during ovulation.

Why is Fiber Important in an Endometriosis Diet?

Removing hormonal-like substances from the body is an integral part of the process of becoming and staying pain-free with Endometriosis. According to the National Library of Medicine, the high Fiber diet is rich in complex carbohydrates with a low glycemic index. Those complex fibers help remove waste from the body. In this 2020 study, they found high fiber may assist in lower estrogen levels that help manage Endometriosis symptoms.

60 High Fiber Foods

No matter where you are on your health journey, fiber is important in ensuring waste is eliminated from the body. Fiber can be found in various fruits, vegetables, beans, legumes, seeds, grains, and herbs. Here are 60+ high-fiber foods and the amount of fiber in each per serving:

High Fiber Fruits

1. Apples: 4 grams of fiber per medium apple
2. Avocado: 1 cup of avocado contains 7 grams of fiber
3. Bananas: 3 grams of fiber per medium banana
4. Blueberries: 1 cup of blueberries contain 3.6 grams of fiber
5. Cranberries: 1 cup of cranberries contain 4.6 grams of fiber
6. Dragon Fruit:  One cup of dragon fruit contains 7 grams of fiber
7. Elderberries: 1 cup of raw elderberries contain 10 grams of fiber
8. Guava: 1 cup of guava contains 3 grams of fiber
9. Raspberries: One cup of raspberries contains 8 grams of fiber
10. Mangoes: 1 medium mango contains 5.4 grams of fiber
11. Passion fruit: 1 passion fruit contain 1.9 grams of fiber
12. Pears: 6 grams of fiber per medium pear
13. Oranges: 3 grams of fiber medium orange
14. Strawberries: 3 grams of fiber per cup of strawberries
15. Figs: 2 grams of fiber per medium fig
16. Kiwis: 2 grams of fiber per medium kiwi

High Fiber Vegetables

1. Artichokes: 10 grams of fiber in one medium artichoke
2. Green peas: 9 grams of fiber per cup of green peas
3. Broccoli: 5 grams of fiber per cup of chopped broccoli
4. Turnip greens: 5 grams of fiber per one cup of turnip greens
5. Brussels sprouts: 4 grams of fiber per cup of brussels sprouts
6. Carrots: 4 grams of fiber per cup of carrot
7. Beets: 4 grams of fiber per cup of beets
8. Collard greens: 4 grams of fiber per cup of collard greens
9. Swiss chard: 4 grams of fiber per cup of swiss chard
10. Sweet potatoes: 4 grams of fiber per medium potato with skin
11. Spinach: 4 grams of fiber per cup of spinach
12. Kale: 3 grams of fiber per cooked cup of kale
13. Cauliflower: 3 grams of fiber per cup chopped cauliflower
14. Cabbage: 2 grams of fiber per cup of cabbage

High Fiber Beans

1. Black beans: 15 grams of fiber in one cup of cooked black beans
2. Kidney beans: 46 grams of fiber in one cup of kidney beans
3. Lima beans: 13 grams of fiber in one cup of lima beans
4. Navy beans: 19 grams of fiber in one cup of navy beans
5. Pinto beans: 19 grams of fiber in one cup of cooked pinto beans
6. Lentils: 16 grams of fiber per one cup of lentils
7. Chickpeas: 35 grams of fiber in one cup of chickpeas
8. Split peas: 50 grams of fiber in one cup of split peas
9. Soybeans: 4.2 grams of fiber per 100 grams of soybeans
10. White beans: 11 grams of fiber in one cup of cooked white beans

High Fiber Grains

1. Amarantha: 6 grams of fiber in 1/4 cup of amarantha
2. Buckwheat: 5 grams of fiber in 1 cup of buckwheat
3. Bulgur Wheat: 8 grams of fiber per 100 grams of bulgur wheat
4. Brown Rice: 1.6 grams of fiber per 3.5 ounces of brown rice
5. Couscous: 2.2 grams of fiber per 100 grams of couscous
6. Cornmeal: 8.7 grams of fiber in 100 grams of cornmeal
7. Kamut: 7.4 grams of fiber in 100 grams of kamut
8. Millet: 3.6 grams of fiber in 100 grams fo millet
9. Oats: 8 grams of fiber in 81 grams of oats
10. Pearled Barley: 17 grams of fiber in 100 grams of pearled barley
11. Popcorn: 13 grams of fiber in 100 grams of popcorn
12. Psyllium Husk: 78 grams of fiber in one cup of psylluym husk
13. Rye Flour: 15.1 grams of fiber in 100 grams of rye flour
14. Triticale Flour: 19 grams of fiber in 130 grams of flour
15. Wild Rice: 6 grams of fiber in 3.5 ounces of wild rice
16. Wheat Berries: 4 grams of fiber in 48 grams of wheat berries
17. Flour – Wheat: 10.7 grams of fiber in 100 grams of wheat flour
18. Wheat Bran: 12.5 grams of fiber in 100 grams of wheat bran
19. Quinoa: 5 grams of fiber in 1 cup of quinoa

High Fiber Seeds and Nuts

1. Almonds: 1 ounce of almonds contains 3.5 grams of fiber
2. Brazil Nuts: 2.1 grams of fiber in 1 ounce of Brazil nuts
3. Chia Seeds: 1 ounce of chia seeds contain 10 grams of fiber
4. Flaxseeds: 27.3 grams of fiber in 100 grams of flaxseeds
5. Pistachios: 1 ounce of pistachios contain 3 grams of fiber
6. Sunflower seeds: 1 ounce of sunflower seeds contain 3 grams of fiber
7. Walnuts: 2 grams of fiber in one ounce of walnuts

High Fiber Herbs

1. Allspice: 21 grams of fiber in 100 grams of allspice
2. Parsley: 3.3 grams of fiber per 100 grams of parsley

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Meet Kyla

Hi Healthy Fam!

I am the creator of Pink Proverb — The Health and Wellness site for women focusing on being proactive about our healthy life and creating a self-care lifestyle that allows us to be our best selves.

I am a Stage IV Endometriosis mom, working hard to stay pain-free. This is my sacred place of inspiration, journaling the things that have helped me along the way.

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