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High Fiber Foods List: Why We Need Fiber in Our Diet For a Healthy Colon

Updated on March 31, 2015

Beans are high in fiber

The importance of fiber in your diet

A high fiber diet will help keep your colon healthy; a healthy colon is a happy colon. Fiber is an essential food group and it is crucial to ensure you eat enough fiber on a daily basis. The average adult requires between 25 and 35 grams of fiber a day.

A healthy diet is the foundation of a healthy body. Fiber is an important part of that foundation. Hemroids, constipation and IBS are only some of the conditions suffered by a lack of fiber in the diet. Insufficient fiber can also contribute to a lack of energy and /or a sluggish constitution.

Fiber has been noted to reduce other health risks; diabetes and heart disease. For those needing or wanting to lose weight, eating more fiber can aid weight loss as high fiber foods leave you fuller for longer and take longer to chew.

There are numerous foods to choose from when it comes to high fiber content. However if you don't eat a lot of fiber, but want to increase your intake, introduce small portions of high fiber foods gradually into your diet over a period of weeks to prevent any upset to your system.

A great guide to high fiber cooking

How often do you eat fruit and vegetables?

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Everyday high fiber food list


  • apples (with skin) = 4 grams of fiber per medium fruit
  • avocados = 10 grams of fiber per fruit
  • bananas = 3 grams of fiber per medium fruit
  • gooseberries = 7 grams of fiber per cup
  • Kiwi = 2 grams of fiber per fruit
  • oranges = 3 grams of fiber per fruit
  • passion fruit = 24 grams of fiber per cup
  • pears (with skin) = 5.5 grams of fiber per medium fruit
  • raspberries = 8 grams of fiber per portion (1 cup)
  • strawberries = 3 grams of fiber per portion (1 cup)


  • beans (all kinds) = an average of 13 to 18 grams of fiber per cup
  • barley = 6 grams per cup
  • broccoli = 5 grams per cup
  • cabbage = 4 grams per cup
  • corn on the cob = 3 grams per ear of corn
  • lentils = 15 grams per cup
  • peas (all kinds) = an average of 9 to 16 grams of fiber per cup
  • potato (with skin) = 3 grams per medium potato
  • spinach = 4 grams per cup
  • sprouts = 4 grams per cup

Other High Fiber Food Sources:

  • bread: multigrain, rye, whole wheat
  • bran
  • bran cereals
  • figs, dried
  • oatmeal
  • whole grain pasta
  • brown rice
  • nuts: almonds, brasil nuts, pecans, pistachios, walnuts
  • raisins
  • seeds: pumpkin, sesame, sunflower

Homemade high fiber bread

Swop high fat snacks for a handful of nuts

How to introduce More Fiber into your diet

Make homemade:

  • dips (humus, guacamole)
  • juices
  • jams
  • marmalades
  • milkshakes
  • purees
  • salad
  • salsas
  • smoothies
  • soups
  • veggie casseroles
  • veggie stews

Sprinkle seeds over:

  • cereals
  • pasta dishes
  • salads
  • soups
  • vegetables
  • yogurts

Snack on:

  • cereal bars
  • dried fruits
  • fresh fruits
  • nuts
  • raw vegetable sticks
  • whole grains


  • high fat snacks for fruit and nut snacks
  • white bread for multigrain, rye or whole wheat
  • white pasta for whole wheat
  • white rice for brown
  • low fiber cereals for bran or oatmeal cereals
  • mash or boiled potatoes for jackets (potatoes baked in their skin)

As I have already said there are numerous high fiber foods to choose from and numerous ways to consume them. Pick a few of your favorites and add them to your diet. No one is suggesting you do a complete diet make over, but a few simple changes could make all the difference. Remember a happy colon is a healthy colon.

© 2012 Gabriel Wilson


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    • Gabriel Wilson profile image

      Gabriel Wilson 4 years ago from Madeira, Portugal

      Hi LivingFood. Tanx for your comment, I very much appreciate it :)

    • LivingFood profile image

      LivingFood 4 years ago

      This is a well-grouped list of high fiber foods, making it a nice reference to come back to. Thank you.

    • Gabriel Wilson profile image

      Gabriel Wilson 4 years ago from Madeira, Portugal

      Hello phdats7, Tanx for popping in :)

    • phdast7 profile image

      Theresa Ast 4 years ago from Atlanta, Georgia

      Great Hub. Informative and Helpful. Thanks.

    • Gabriel Wilson profile image

      Gabriel Wilson 4 years ago from Madeira, Portugal

      It's true eHealer, people are too busy sometimes and put their health on the back burner. Tanx for your time :)

    • eHealer profile image

      Deborah 4 years ago from Las Vegas

      Thanks Gabriel, it's good to remind people how to take care of themselves, we get busy and distracted and just, forget. Thanks for the interesting hub.

    • Gabriel Wilson profile image

      Gabriel Wilson 4 years ago from Madeira, Portugal

      Hi techhound. I do think a lot of us underestimate the importance of fiber in our diets. Tanx for reading and for your comment :)

    • techhound profile image

      techhound 4 years ago

      Once I increased my fiber content in my diet, I have been able to maintain a very healthy weight and I feel better. This Hub is very well done.

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