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High Fiber Fruits and Vegetables List

Updated on August 28, 2012

 What is fiber?

Fiber is a substance found in plant foods such as fruits, vegetables and grains. The two types of fiber include soluble fiber and insoluble fiber. Examples of foods rich in soluble fiber include oat bran, vegetables, brown rice, fruits and nuts. Examples of foods rich in insoluble fiber are whole grain breads, cereals and wheat bran.

Health benefits of high fiber fruits and vegetables:

  • Fiber improves bowel function
  • Helps to lower cholesterol levels
  • Helps healthy weight management
  • Helps to lower triglycerides
  • Reduces the risk of colon cancer
  • Helps to relieve constipation and hemorrhoids
  • Helps to prevent certain diseases.

How to increase fiber intake?

There are many ways to increase dietary fiber:

  • Use fresh fruits as desserts and snacks
  • Leave fiber skins on fruits and vegetabels when possible
  • Raw veggies and fruits have more fiber
  • Include grain products and legumes in your diet.

High fiber fruits lsit
High fiber fruits lsit

High fiber fruits list:

Some of the high fiber fruits include avocado, raspberries, strawberries, blackberries, cherries, plums, pears, apples, kiwi fruit, guava, and banana.

This is a list of high fiber fruits

  • Avocado
  • Durian
  • Guava
  • Kiwi
  • Oranges
  • Pear
  • Red grapes
  • Banana
  • Mangos
  • Papaya
  • Strawberries
  • Blueberries
  • Grapefruits
  • Raspberries
  • Cherries
  • Plums
  • Peach

High fiber dried fruits:

High fiber dried fruits include figs, apricots and dates. Others fruits include raisins and prunes.

  • Figs
  • Apricots
  • Dates
  • Prunes
  • Raisins

1. Figs: Dried figs are high in carbs and great source of calcium, fiber, protein and potassium

2. Apricot: Apricots are good source of beta carotenare, potassium and fiber.

3. Dates: Dates are good source of fiber, iron and niacin.

4. Prunes: Prunes are high in fiber, protein, potassium, vitamin A, Vitamin E, calcium and iron.

5. Raisins: Raisins are high in fiber and iron and also high in calories and sugar.

High fiber fruits and vegetables chart
High fiber fruits and vegetables chart

 High fiber vegetables list:

High fiber vegetables incude green peas, broccoli, brussels sprouts, sweet corn, beet root, potato with skin and carrots. Green vegeatbles rich in fiber include spinach, beet greens, kale, collards, Swiss chard and turnip greens.

This is a list of vegetables rich in fiber:

  • Cabbage
  • Broccoli
  • Spinach
  • Eggplant
  • Greens - collard greens, kale and turnip greens
  • Artichoke
  • Carrot
  • Mushrooms
  • Potatao with skin
  • Brussel sprouts
  • Peas - black eyed and green peas
  • Peppers
  • Sweet potatoes
  • Cauliflower
  • Asparagus
  • Olives
  • Beet root
  • Sweet corn

High fiber legumes and nuts:

Legumes: Some of the high fiber legumes include baked beans, kidney beans, split peas, dried limas, garbanzos, green beans, snap beans, pole beans, lima beans, pinto, lentils and black beans. Other include green peas and dried beans.

This is a list of high fiber legumes and nuts:

Lentils 1 cup cooked - 15.6 grams fiber

Black beans 1 cup cooked - 15.0 grams fiber

Lima beans 1 cup cooked - 13.2 grams fiber

Baked beans 1 cup cooked - 10.4 grams fiber

Split beas 1 cup cooked - 16.3 grams fiber

Almonds 1 ounce - 3.5 grams fiber

Pistachios 1 ounce - 2.9 grams fiber

Pecans 1 ounce - 2.7 grams fiber



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    • profile image

      LISANDRA 4 years ago

      THANK YOU SO MUCH!! I am deciding to fast for religious purpose and hopefully this list and everything disscussed in this article helps thanks again :)

    • profile image

      lady1975 4 years ago

      thanks for this site i am trying to loose weight and thus am changing my diet from

    • profile image

      Patricia 4 years ago

      My grand daughter is 4 yrs old she is having trouble moving her bowels I know she should eat more fiber could you tell me what I should be giving her.She is a very picky eater.

    • crystolite profile image

      Emma 6 years ago from Houston TX

      Informative and educative hub which actually defined fiber to a layman's understanding and also listed the benefits of this fibers.