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50HIGH FIBER FOODS GUIDE
20 FOODS HIGH IN SOLUBLE FIBER
FRESH & DRIED FRUIT
THE TOP FIBER FOODS THAT ARE RICH IN SOLUBLE FIVER INCLUDE THE FOLLOWING:
APPLES
BLACKBERRIES
DRIED FIGS
GRAPEFRUITS
KIWIS
ORANGES
1 MEDIUM
1/2 CUP
3 MEDIUM
1/2 FRUIT
1 MEDIUM
1 MEDIUM
4.2g
3.1g
3.0g
2.4g
2.4g
2.1g
1.5g
0.7g
2.3g
0.7g
0.8g
1.3g
5.7g
3.8g
5.3g
3.1g
3.2g
3.4g
NUTS, SEEDS, & BEANSCHIA SEEDS
BLACK BEANS
PINTO BEANS
WHITE BEANS
2 TBSP
1/2 CUP
1/2 CUP
1/2 CUP
9g
3.8g
5.5g
3.8g
1.Og
3.1g
1.9g
0.4g
10g
6.9g
7.4g
4.2g
FOOD SERVING SIZE
SOLUBLEFIBER
INSOLUBLEFIBER
TOTALFIBER
WHOLE GRAINSVEGETABLES
BARLEY
MILLET
OAT BRAN
OATMEAL
POPCORN
GRAIN BREAD
GRAIN PASTA
ARTICHOKES
GREEN PEAS
OKRA
1/2 CUP
1/2 CUP
3/4 CUP
1 CUP
3 CUPS
1 SLICE
1 CUP
1 MEDIUM
1/2 CUP
1/2 CUP
3.3 g
2.7 g
2.2 g
2.4 g
3.2 g
2.8 g
4.1 g
4.7g
3.2g
3.1g
0.9 g
0.6 g
1.8 g
1.6 g
0.4 g
0.1 g
2.2 g
1.8g
1.2g
1.0g
4.2 g
3.3 g
4.0 g
4.0 g
3.6 g
2.9 g
6.3 g
6.4g
4.4g
4.1g
*Reference: USDA National Nutrient Database for Standard Reference Legacy Release
FOOD SERVING SIZE
SOLUBLEFIBER
INSOLUBLEFIBER
TOTALFIBER
J U S T B Y I N C R E A S I N G T H E A M O U N T O F P L A N T - B A S E D F O O D S Y O U C O N -S U M E , I T C A N N A T U R A L LY B O O S T Y O U R D A I LY F I B E R I N T A K E .
12 FOODS HIGH IN INSOLUBLE FIBER
FRESH & DRIED FRUIT
FOODS HIGHEST IN INSOLUBLE FIBER INCLUDE:
BLUEBERRIES
PEAR
RASPBERRIES
STRAWBERRIES
1 CUP
1 MEDIUM
1/2 CUP
1 CUP
1.7g
0.8g
0.9g
1.8g
2.5g
3.2g
2.3g
2.6g
3.9g
4.0g
3.2g
4.4g
FOOD SERVING SIZE
SOLUBLEFIBER
INSOLUBLEFIBER
TOTALFIBER
NUTS, SEEDS, & BEANSALMONDS, RAW
CHICKPEAS
LENTILS
SESAME SEEDS
SPLIT PEAS
WALNUTS
1 OZ.
1/2 CUP
1/2 CUP
1/4 CUP
1/2 CUP
1 OZ.
0.7g
1.2g
2.8g
0.7g
1.1g
0.6g
3.5g
2.8g
3.8g
2.6g
2.4g
2.5g
4.2g
4.0g
6.6g
3.3g
3.5g
3.1g
WHOLE GRAINSVEGETABLES
QUINOA, COOKED
KALE, COOKED
1/2 CUP
1 CUP
1.7g
2.1g
2.5g
5.1g
4.2g
7.2g
*Reference: USDA National Nutrient Database for Standard Reference Legacy Release
FOOD SERVING SIZE
SOLUBLEFIBER
INSOLUBLEFIBER
TOTALFIBER
18 OTHER HIGH FIBER FOODS
FRESH & DRIED FRUIT
FOODS PACKED WITH ROUGHLY EQUAL AMOUNTS OF THE TWO TYPES OF FIBER ARE:
APRICOTS
PRUNES
4 MEDIUM
4 MEDIUM
1.8g
1.3g
1.7g
1.8g
3.5g
3.1g
NUTS, SEEDS, & BEANS1/2 CUP
2 TBSP
1/2 CUP
1/2 CUP
2.2g
2.7g
2.9g
1.2g
1.9g
2.1g
2.9g
1.9g
4.1g
4.8g
5.8g
3.0g
BLACK-EYED PEAS
SUNFLOWER SEEDS
FLAX SEEDS
KIDNEY BEANS
FOOD SERVING SIZE
SOLUBLEFIBER
INSOLUBLEFIBER
TOTALFIBER
WHOLE GRAINSVEGETABLES
PUMPERNICKEL
ASPARAGUS
BROCCOLI
BRUSSEL SPROUTS
CARROTS
EDAMAME
LIMA BEANS
SUMMER SQUASH
SWEET POTATOES
WHITE POTATOES
WINTER SQUASH
ZUCCHINI
1 SLICE
1/2 CUP
1/2 CUP
1 CUP
1 MEDIUM
1/2 CUP
1/2 CUP
1/2 CUP
1 MEDIUM
1 MEDIUM
1/2 CUP
1/2 CUP
1.5g
1.7g
1.3g
1.7g
1.1g
2.7g
2.1g
1.3g
2.7g
2.4g
1.7g
1.4g
1.2g
1.1g
1.4g
1.9g
1.5g
2.2g
2.2g
1.2g
2.2g
2.4g
1.4g
1.2g
2.7g
2.8g
2.7g
3.6g
2.6g
4.9g
4.3g
2.5g
4.9g
4.8g
3.1g
2.6g
*Reference: USDA National Nutrient Database for Standard Reference Legacy Release
FOOD SERVING SIZE
SOLUBLEFIBER
INSOLUBLEFIBER
TOTALFIBER
T I P S T O A D D M O R E F I B E R T O Y O U R D I E T :
Getting enough fiber can feel challenging at first, but it’s actually easier than you think. Just by increasing the amount of plant-based foods you consume, you can naturally boost your intake as well as add many essential nutrients to your plate.
To help you learn how to balance your nutrition and increase the fiber content of your meals, try the following:
Make half your dinner plate veggies / Choose more whole-grain bread, rice, and cereals and less refined carbohydrates when possible / Snack on fiber-filled nuts / Grab fresh fruit for a simple and delicious dessert option / Eat plant-based proteins like edamame, beans, and lentils / Top off salads and stir-fry with seeds and nuts / Add berries and chia seeds to your yogurt parfait.
Talk with your health care provider or work with an RD to see how you can get put on a high fiber meal plan. Or download this free fiber foods list today and get over 50 high fiber foods to choose from!