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41 Foods High in Fiber-Healthy Foods


food-high-in-fiber



Fiber rich foods are so cool for the gut health, I remember having an intestinal problem long time ago and I have to take more fibers for easy bowel movement. Today I'm going to show you 41 foods high in fiber. Likely actions of fiber in the body and health benefits.


Let's dive in

Fruits rich in fiber and their total dietary fiber content

FruitsTotal dietary Fiber per 100g (g)
Apple 2.4
Bananas2.6
Apricots2
Cherries2.1
Dates8
Figs2.9
Guava5.4
Kiwifruit3
lemons2.8
limes2.8
Oranges2.4
Pears3.1
Persimmons3.6
Pomegranate4
Prune3.3
Strawberries2
Blackberries5.3
Cranberries3.6
Raspberries6.5
Blueberries2.4


Grains High in Fiber and their total dietary fiber content

GrainsTotal Dietary Fiber per 100g (g)
Brown Rice3.6
 Oat10.1
Millet8.5
Sorghum6.7
Barley15.6
Pasta3.2



Vegetables and Legumes Rich in Fiber and Their Fiber Content


VegetablesTotal Dietary fiber per 100g (g)
Broccoli2.6
Black Beans15.5
Peas5.7
Kale4.1
lentils10.7
Cabbage2.5
Garlic2.1
Pinto beans8.4
Carrots2.8
Avocadoes6.7
Pepper, sweet2.1
Eggplant3
Yam4.1
Potatoes2.5
Okra3.2


Roles of Fiber in Human Body


  • Lower blood cholesterol by binding bile
  • Slow glucose absorption
  • Slow transit of food through upper GI tract
  • Hold moisture in stools, soften them
  • Yield small fat molecules after fermentation that the colon can use for energy
  • Increase fecal weight and spread fecal passage through colon
  • Provide bulk and feelings of fullness<

Health Benefits of Fiber


  • Lower risk of heart disease
  • Lower risk of diabetes
  • Alleviate constipation
  • May help with weight management 


The Institute of Medicine recommends 38 grams per day for men and 25 grams for women.

Fiber is indeed wonderful and I recommend selecting from the lists of food above, we can easily add it to our daily food consumption.
You feel some other foods should be added? you can comment the food in the comment box.
Will you like to talk to a nutritionist about your eating lifestyle, use our free service ask a nutritionist

Created: 07-Jan-2021
updated on   2021-03-08T14:41:34



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