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Foods High in Fiber and Iron

author image Joshua Duvauchelle
Joshua Duvauchelle is a certified personal trainer and health journalist, relationships expert and gardening specialist. His articles and advice have appeared in dozens of magazines, including exercise workouts in Shape, relationship guides for Alive and lifestyle tips for Lifehacker. In his spare time, he enjoys yoga and urban patio gardening.
Foods High in Fiber and Iron
Oatmeal contains both fiber and iron.

Iron, a mineral, is essential for various functions of your body, such as the production of red blood cells, according to the U.S. Office of Dietary Supplements. Meanwhile, MedlinePlus reports that dietary fiber aids in digestion and can have other beneficial effects, such as reducing cholesterol. Some foods have both fiber and iron, combining these two nutrients’ positive effects.

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Oatmeal with apple
Oatmeal with apple Photo Credit: minadezhda/iStock/Getty Images

Oat products contain plenty of soluble fiber. Instant oatmeal, which can work as a conveniently fast-to-prepare meal, is also high in iron. The U.S. Office of Dietary Supplements reports that a single cup of hot oatmeal gives you 10 milligrams of iron.


Spoonful of raisins
Spoonful of raisins Photo Credit: mcfields/iStock/Getty Images

Raisins aren’t just a sweet and sticky snack. These dried, shriveled grapes also contain fiber and iron. Of the latter, the Linus Pauling Institute at Oregon State University says just 1.5 ounces of raisins contains 0.81 milligrams of iron.


An assortment of beans
An assortment of beans Photo Credit: olgakr/iStock/Getty Images

Beans are high in fiber and protein, and they’re one of the top sources of iron, according to the University of Maryland Medical Center. The amount of iron in the beans can vary depending on the type of bean and how you prepare it. For example, the U.S. Office of Dietary Supplements says that a cup of pinto beans provides 3.6 milligrams of iron.


Wood bowl filled with cashews
Wood bowl filled with cashews Photo Credit: tashka2000/iStock/Getty Images

Cashews deliver a boost of fiber and body-building protein. A 1-ounce handful of these nuts also gives you 1.89 milligrams of iron, according to the Linus Pauling Institute. You can eat them on their own or add them to other foods such as trail mix or granola.

Whole Wheat Bread

Slices of whole wheat bread
Slices of whole wheat bread Photo Credit: masaltof/iStock/Getty Images

Instead of reaching for white, fluffy bread, switch to whole wheat bread instead. A slice of bread gives you fiber plus iron to the tune of of 0.9 milligrams, according to the U.S. Office of Dietary Supplements. A traditional slice of white enriched bread has similar amounts of iron, but without the fiber found in whole wheat.

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