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Foods with High Fiber

Fruits and Vegetables

  • Apples, bananas, oranges, strawberries all have around 3 to 4 grams of fiber. (Eat the apple peels — that’s where the most fiber is!)
  • Raspberries win the fiber race at 8 grams per cup.
  • Exotic fruits are also good sources of fiber: A mango has 5 grams, a persimmon has 6, and 1 cup of guava has about 9.
  • Dark-colored vegetables. In general, the darker the color of the vegetable, the higher the fiber content. Carrots, beets, and broccoli are fiber-rich. Collard greens and Swiss chard have 4 grams of fiber per cup. Spinach also packs a punch at 7 grams of fiber per half-cup. Artichokes are among the highest-fiber veggies, at 10 grams for a medium-sized one.
  • Potatoes. Russet, red, and sweet potatoes all have at least 3 grams of fiber in a medium-sized spud, if you eat the skin and all.

Dry and Canned Goods

  • Stock up on beans. Navy and white beans are the most fiber-rich, but all beans are fiber-packed. Any of these is a good choice for your shopping cart: garbanzo, kidney, lima, or pinto beans. They make great soups and chilis, and are a flavorful addition to salads. Beans are also high in protein, so if you’re cutting back on red meat, they’re a healthy, filling substitute.
  • Include other legumes. Peas, soybeans (edamame), and lentils are also high in fiber.

Bread and Grains

  • Check cereal labels. Most cereals have at least some fiber content, but they’re not all created equal. Any cereal with 5 or more grams of fiber per serving is a good source.
  • Whole-grain breads. Seven-grain, dark rye, cracked wheat, and pumpernickel breads are good choices.
  • Whole grains. Bulgur wheat, brown rice, wild rice, and barley are all tasty substitutions for white rice.

Refrences

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