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Fiber Rich Foods - List of High Fiber Foods for Weight Loss and Better Health

Updated on July 18, 2011
Beans are some of the best fiber rich foods.
Beans are some of the best fiber rich foods.

Health Benefits of Fiber

The many benefits of fiber have been touted in health circles for a few years now. Some of the health benefits of a high-fiber diet are lowered risk of heart disease, cancer, and diabetes. Fiber rich foods are great foods for weight loss, too.

It seems like every day we learn another benefit of eating fiber rich foods. If you haven't heard why is fiber good for you, click the link for more information about the many health benefits of fiber.

How Much Fiber to Eat Daily

Okay, so now you know what a wonder dietary fiber is for you and your body. Adults need at least 25 grams of fiber daily. That's the bare minimum daily fiber requirement. For optimal health, aim for closer to 30-40 grams of fiber a day. The average American diet only supplies about 10 grams of fiber daily.

But you don't know many foods that are high in fiber. Are you just supposed to eat celery and beans every day? Well, I guess you could, but there are many other foods high in fiber that you can eat. Below is a list of fiber rich foods that you can start adding to your diet for better health. Each of these fiber rich foods provide at least 3 grams of fiber per serving.

Fiber Consumption Poll

How much fiber do you eat a day, on average?

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Some of the Best High Fiber Foods - Beans and Legumes

Well, first on the list of fiber rich foods are of course the previously mentioned beans and legumes group. The best sources are:

  • pinto beans
  • black beans
  • refried beans
  • green peas
  • northern beans
  • baked beans
  • blackeyed peas
  • split peas
  • lima beans
  • kidney beans (dark or light)
  • lentils
  • navy beans
  • garbanzo beans (chickpeas)

More Fiber Rich Foods - Vegetables

Many vegetables are high fiber foods. Some of them include:

  • green beans
  • sweet potatoes or yams
  • corn
  • turnip greens
  • beet greens
  • broccoli
  • sauerkraut
  • cabbage
  • cooked carrots
  • kale
  • avocados (fruit?)
  • cauliflower
  • artichokes
  • potatoes if the peels are eaten
  • spinach
  • winter squash
  • Swiss chard

List of High Fiber Foods - Fruits

Try to eat fresh fruit when possible. Canned and frozen fruit often have lots of unhealthy sugar and syrup added. Some fiber rich foods that are fruits are:

  • strawberries
  • apples (eat the peel)
  • most berries- raspberries, blackberries, blueberries
  • cherries
  • bananas
  • pears
  • grapefruit
  • oranges
  • prunes
  • coconut (nut?)
  • papayas
  • dried figs

Fiber Rich Foods - List of High Fiber Foods That Are Nuts and Seeds

Most nuts and seeds are high in fiber. Pumpkin seeds are excellent fiber rich foods. Some others include:

  • almonds
  • flaxseeds
  • pistachios
  • sesame seeds
  • walnuts
  • sunflower seeds without the hulls

Fiber Rich Foods - Whole Grains

Whole grain products are high in fiber. Rye bread is a good choice. Try whole wheat pastas. Brown rice and pearl barley are good fiber food sources. So is air popped popcorn!

Whole grain cereals are fiber rich foods. Bran cereals are excellent sources of fiber. Some of the best high fiber cereals are grape nuts, bran flakes, and shredded wheat cereals. Oatmeal is another healthy, high fiber food. Click the link for a more complete list of high fiber cereals.

More Ways to Add Fiber to Your Diet

I recommend the newest high fiber bars that are on the market now. They actually are delicious, and they supply 35% of the daily recommendation for fiber. They are an easy and tasty way to add fiber to your daily diet.

Another way to add fiber to your diet if you don't eat enough fiber rich foods is to take fiber supplements. Some of them are Fiber Choice, Fibercon, Benefiber, Metamucil, and Citrucel.

Fiber Choice Fiber Supplements

Fiber One Yogurt Commercial

Fiber Rich Foods - List of High Fiber Foods for Weight Loss and Better Health Comments

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    • Albert Street profile image

      Albert Street 

      7 years ago from Northern USA

      I enjoyed reading your hub. These Fiber Rich Foods will make you so much more satisfied when you eat. Eating foods with refined white flour and added sugar actually makes you feel hungry. So; Right On! With Fiber Rich Foods!

    • vocalcoach profile image

      Audrey Hunt 

      8 years ago from Idyllwild Ca.

      I eat everything on your list and love it all! What about butter beans - are they fibre rich too? Love your hub and ready to dive in to all that you have as they look so interesting and are appealing to me. Thanks

    • profile image


      8 years ago

      Its really an excellent hub, I appreciate you that you shared such useful information with us. Most of us don't know about the benefits of fiber.

      Awareness comes from such informative hubs.


    • DeBorrah K. Ogans profile image

      DeBorrah K Ogans 

      8 years ago

      Angela,Great! Healthy informative hub! Thank you for sharing, Peace & Blessings!

    • ocbill profile image


      8 years ago from hopefully somewhere peaceful and nice

      good informaion. I am glad you listed that frozen and canned fruits may have sugar added. It seems the food industry will do all they can to trick you into eating bad (or cheap blended juices) for a profit.

    • Granny's House profile image

      Granny's House 

      8 years ago from Older and Hopefully Wiser Time

      I know I don't eat right. Thank you for the tips. I am going to try nd et better. Thank you for the list also.

    • Healthy Living Is profile image

      Healthy Living Is 

      8 years ago from allergies, people, flowers. health, diet, art, medicine, mental health

      We all need to eat foods which help our digestion. Digestion also affects the heart and kidneys as well. Yes, it sounds silly but all the organs in our body work together within the processes that occur.


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