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High Fiber Foods

We all know that fiber is good for us, but it is not enough to know that it is good for most of us. Nutritionists recommend that men take at least 35 grams of fiber a day and 25 grams of women, but most of us don't even reach this amount. Adding high-fiber foods to our diets can be very beneficial. Since fiber cannot be completely broken down in a way that other carbohydrates can do, it occupies your metabolism, slowing it down to prevent sudden jumps in your blood sugar. This also makes the fiber feel full for longer. Fiber plays an important role in keeping your bowel movements organized and can help prevent colon cancer.


Fiber is naturally found in many fruits, vegetables, beans, and grains. Including these high fiber foods in your diet will help you stay full longer after meals, block your wishes and keep you away from sugary foods. Below, we have prepared a list of 30 clean, high fiber foods that you can try. Do not forget to drink plenty of water while increasing the fiber in your diet!

1. Oats - 1/2 cup 4 grams

2. Brown Rice - 4 grams in 1 cup

3. Barley - 5 grams in 1 ounce

4. Wheat Bran - 1/2 cup 13 grams

5. Coconut Flour - 10 grams in 1/4 cup

6. White Beans - 1 cup 11 grams

7. Black Beans - 1 cup 11 grams

8. Kidney Beans - 1 cup 11 grams

9. Chickpeas - 12 grams in 1 cup

10. Lentils - 1 cup 16 grams

11. Edamame - 1 cup 8 grams

12. Green Peas - 1 cup 9 grams

13. Kidney Bean - 7 grams in 1 cup

14. Lean Fried Beans - 11 grams per 1 cup

15. Artichoke - 10 grams in 1 artichoke

16. Pumpkin puree - 2 cups 6 grams

17. Spaghetti Squash - 4 grams in 2 cups

18. Carrot - 1 cup 4 grams

19. Broccoli - 1 cup 6 grams

20. Corn - 6 grams per 1/2 cup

21. Apples - 4 grams of 1 medium apple

22. Pear - 6 grams in 1 medium pear

23. Mango - 3 grams in 1 glass

24. Raspberry - 1 cup 8 grams

25. Fig - 1 large fig 2 grams

26. Chia Seed - 11 grams at 28 grams

27. Ground Flax Seed - 4 grams in 2 tablespoons

28. Sunflower Seeds - 28 g 3 grams

29. Almonds - 1/4 cup 4 grams

30. Walnuts - 28 g 3 grams


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