Foods High in Fiber?

Apples are my favorite!

Here's a good list http://commonsensehealth.com/Diet-and-Nutrition/List_of_High_Fiber_Foods.shtml

mini wheats

beans and lentils!

Soluble Fiber Insoluble Fiber
beans whole grains
oat bran whole grains
fruits vegetables
vegetables beans

There are several foods out there high in fiber. I eat a natures grains bagels with extra fiber every day almost and they have like 19g. Oatmeal is a great source also. Here is a great list of foods.

List of High Fiber Foods with Fiber Content

(The fiber count for most packaged foods can be found on the label.)

FRUIT AMOUNT FIBER (grams)
Apples with skin 1 medium 5.00
Apricot 3 medium 0.98
Apricots, dried 5 pieces 2.89
Banana 1 medium 3.92
Blueberries 1 cup 4.18
Cantaloupe, cubes 1 cup 1.28
Figs, dried 2 medium 3.74
Grapefruit 1/2 medium 6.12
Orange, navel 1 medium 3.40
Peach 1 medium 2.00
Peaches, dried 3 pieces 3.18
Pear 1 medium 5.08
Plum 1 medium 1.00
Raisins 1.5 oz box 1.60
Raspberries 1 cup 8.34
Strawberries 1 cup 3.98



VEGETABLES AMOUNT FIBER (grams)
Avocado (fruit) 1 medium 11.84
Beets, cooked 1 cup 2.85
Beet greens 1 cup 4.20
Bok choy, cooked 1 cup 2.76
Broccoli, cooked 1 cup 4.5
Brussels sprouts 1 cup 2.84
Cabbage, cooked 1 cup 4.20
Carrot 1 medium 2.00
Carrot, cooked 1 cup 5.22
Cauliflower, cooked 1 cup 3.43
Cole slaw 1 cup 4.00
Collard greens, cooked 1 cup 2.58
Corn, sweet 1 cup 4.66
Green beans 1 cup 3.95
Celery 1 stalk 1.02
Kale, cooked 1 cup 7.20
Onions, raw 1 cup 2.88
Peas, cooked 1 cup 8.84
Peppers, sweet 1 cup 2.62
Pop corn, air-popped 3 cups 3.60
Potato, baked w/skin 1 medium 4.80
Spinach, cooked 1 cup 4.32
Summer squash, cooked 1 cup 2.52
Sweet potato, cooked 1 cup 5.94
Swiss chard, cooked 1 cup 3.68
Tomato 1 medium 1.00
Winter squash, cooked 1 cup 5.74
Zucchini, cooked 1 cup 2.63

CEREAL, GRAINS, PASTA AMOUNT FIBER (grams)
Bran cereal 1 cup 19.94
Bread, whole wheat 1 slice 2.00
Oats, rolled dry 1 cup 12.00
Pasta, whole wheat 1 cup 6.34
Rice, dry brown 1 cup 7.98

BEANS, NUTS, SEEDS AMOUNT
FIBER (grams)
Almonds 1 oz 4.22
Black beans, cooked 1 cup 14.92
Cashews 1 oz 1.00
Flax seeds 3 tbs 6.97
Garbanzo beans, cooked 1 cup 5.80
Kidney beans, cooked 1 cup 13.33
Lentils, red cooked 1 cup 15.64
Lima beans, cooked 1 cup 13.16
Peanuts 1 oz 2.30
Pistachio nuts 1 oz 3.10
Pumpkin seeds 1/4 cup 4.12
Soybeans, cooked 1 cup 7.62
Sunflower seeds 1/4 cup 3.00
Walnuts 1 oz 3.08

Hope this helps!