List of High-Fiber Foods

Fiber plays an important role in digestive health, although it is not a digested substance. Dietary fiber comes from plant food sources and is categorized as either soluble or insoluble. Soluble fiber partially dissolves in water to help foods move through your colon and insoluble fiber increases stool bulk. Both forms of fiber are important and work together to metabolize foods and facilitate the slow passage of foods through your intestines for elimination. The Mayo Clinic website indicates the daily recommended intake for dietary fiber in adults under age 50 is 25 to 38g.

Nuts, Seeds and Beans

Beans, nuts and seeds are high in fiber and offer a healthy alternative to fiberless meat. One cup of cooked black, lima or baked beans yields 10.4 to 15g of dietary fiber. Kidney, navy and pinto beans offer 15.4 to 19.1g of fiber per 1 cup serving. Pistachios and almonds contain 2.9 to 3.5g of fiber per 1 oz. serving. One cup of roasted chestnuts has 7.3g, and 2 oz. of peanuts has 4.6g of fiber. Snack seeds like sunflower kernels are highest in fiber with 3.9g per 1/4 cup serving.

Breads, Oats and Grains

Grains are a natural source of complex carbohydrates and fiber. Breads with the highest fiber content include wheat, multigrain, pumpernickel and rye with 1.4 to 2.8g of fiber per slice. Cold cereal with bran or oats has 3.0g of fiber per 1 cup serving and oatmeal contains 4g per 1 cup serving. Brown rice, wheat pasta and barley give 3.5 to 6.2g of fiber per cup. Choose whole-grain breads, oats, cereals or pastas over refined white grains for the most fiber content.

Green and Orange Vegetables

Vibrant green or orange-colored vegetables are packed with fiber. One medium-sized artichoke offers 10.3g of fiber, and 1 cup of turnip greens or peas gives 5 to 8.8g per serving. One cup of cooked broccoli or Brussels sprouts has 5.1 to 6.4g of fiber, and spinach has 4.3 to 7g per cup depending on your cooking method. Sweet potatoes range from 2.5 to 5.9g of fiber based on cooking method, and squash offers 2.5 to 5.7g per 1 cup serving. Carrots raw, cooked or frozen give 2 to 4.8g per cup serving. Corn, cauliflower and sweet red peppers are fibrous with 2.5 to 4.2g per 1 cup serving.

Fruits

Fruits with the highest fiber content include blackberries, strawberries and blueberries. One cup of berries yields 3.5 to 8g of fiber. Apples, pears and bananas also give a healthy dose of fiber per medium-sized fruit with 3.1 to 5.5g. Oranges and grapefruits have 2 to 4.3g of fiber, and one raw papaya yields 5.5g of fiber. Peaches have 1.5 to 4.5g of fiber per 1 cup serving, depending on whether they are canned, frozen or raw.