Fiber is a type of carbohydrate found in plant-based foods that cannot be digested by the human body. It plays an important role in maintaining digestive health, regulating blood sugar levels, and reducing the risk of heart disease. Good sources of fiber include fruits, vegetables, whole grains, and legumes.
Are Vegetables High In Fiber
Pears (3.1 grams)
The pear is a popular fruit that’s both tasty and nutritious. It’s one of the best fruit sources of fiber.
Fiber content: 5.5 grams in a medium-sized, raw pear, or 3.1 grams per 100 grams.
Strawberries (2 grams)
Strawberries are a delicious, healthy option that can be eaten fresh.
Interestingly, they’re also among the most nutrient-dense fruits you can eat, boasting loads of vitamin C, manganese, and various powerful antioxidants. Try some in this banana strawberry smoothie.
Fiber content: 3 grams in 1 cup of fresh strawberries, or 2 grams per 100 grams.
Avocado (6.7 grams)
The avocado is a unique fruit. Instead of being high in carbs, it’s loaded with healthy fats.
Avocados are very high in vitamin C, potassium, magnesium, vitamin E, and various B vitamins. They also have numerous health benefits. Try them in one of these delicious avocado recipes.
Fiber content: 10 grams in 1 cup of raw avocado, or 6.7 grams per 100 grams.
Apples (2.4 grams)
Apples are among the tastiest and most satisfying fruits you can eat. They are also relatively high in fiber.
Fiber content: 4.4 grams in a medium-sized, raw apple, or 2.4 grams per 100 grams.
Raspberries (6.5 grams)
Raspberries are highly nutritious with a very strong flavor. They’re loaded with vitamin C and manganese.
Fiber content: One cup of raw raspberries contains 8 grams of fiber or 6.5 grams per 100 grams.
Bananas (2.6 grams)
Bananas are a good source of many nutrients, including vitamin C, vitamin B6, and potassium.
A green or unripe banana also contains a significant amount of resistant starch, a type of indigestible carbohydrate that functions like fiber. Try them in a nut butter sandwich for a hit of protein, too.
Fiber content: 3.1 grams in a medium-sized banana, or 2.6 grams per 100 grams.
Carrots (2.8 grams)
The carrot is a root vegetable that’s tasty, crunchy, and highly nutritious. It’s high in vitamin K, vitamin B6, magnesium, and beta carotene, an antioxidant that gets turned into vitamin A in your body.
Fiber content: 3.6 grams in 1 cup of raw carrots, or 2.8 grams per 100 grams.
Beets (2.8 grams)
The beet, or beetroot, is a root vegetable that’s high in various important nutrients, such as folate, iron, copper, manganese, and potassium.
Beets are also loaded with inorganic nitrates, which are nutrients shown to have various benefits related to blood pressure regulation and exercise performance.
Fiber content: 3.8 grams per cup of raw beets, or 2.8 grams per 100 grams.
Broccoli (2.6 grams)
Broccoli is a type of cruciferous vegetable and one of the most nutrient-dense foods on the planet.
It’s loaded with vitamin C, vitamin K, folate, B vitamins, potassium, iron, and manganese and contains antioxidants and potent cancer-fighting nutrients. Broccoli is also relatively high in protein, compared with most vegetables. We like turning them into slaw for various uses.
Fiber content: 2.4 grams per cup, or 2.6 grams per 100 grams.
Artichoke (5.4 grams)
The artichoke doesn’t make headlines very often. However, this vegetable is high in many nutrients and is one of the world’s best sources of fiber.
Fiber content: 6.9 grams in 1 raw globe or French artichoke, or 5.4 grams per 100 grams.
Brussels sprouts (3.8 grams)
The Brussels sprout is a cruciferous vegetable that’s related to broccoli. They’re very high in vitamin K, potassium, folate, and potent cancer-fighting antioxidants.
Fiber content: 3.3 grams per cup of raw Brussels sprouts, or 3.7 grams per 100 grams.
Lentils (7.3 grams)
Lentils are very cheap and among the most nutritious foods. They’re very high in protein and loaded with many important nutrients.
Fiber content: 13.1 grams per cup of cooked lentils, or 7.3 grams per 100 grams.
Kidney beans (6.8 grams)
Kidney beans are a popular type of legume. Like other legumes, they’re loaded with plant-based protein and various nutrients.
Fiber content: 12.2 grams per cup of cooked beans, or 6.8 per 100 grams.
Split peas (8.3 grams)
Split peas are made from the dried, split, and peeled seeds of peas. They’re often seen in split pea soup after holidays featuring ham.
Fiber content: 16.3 grams per cup of cooked split peas, or 8.3 per 100 grams.
Chickpeas (7 grams)
Chickpea is another type of legume that’s loaded with nutrients, including minerals and protein.
Fiber content: 12.5 grams per cup of cooked chickpeas, or 7.6 per 100 grams.
Quinoa (2.8 grams)
Quinoa is a pseudo-cereal that has become incredibly popular among health-conscious people in the last few years.
Fiber content: 5.2 grams per cup of cooked quinoa, or 2.8 per 100 grams.
Oats (10.1 grams)
Oats are among the healthiest grain foods on the planet. They’re very high in vitamins, minerals, and antioxidants.
Fiber content: 16.5 grams per cup of raw oats, or 10.1 grams per 100 grams.
Popcorn (14.4 grams)
If your goal is to increase your fiber intake, popcorn may be the best snack you can eat.
Fiber content: 1.15 grams per cup of air-popped popcorn, or 14.4 grams per 100 grams.
Almonds (13.3 grams)
Almonds are a popular type of tree nut. They’re very high in many nutrients, including healthy fats, vitamin E, manganese, and magnesium. Almonds can also be made into almond flour for baking with a dose of extra nutrients.
Fiber content: 4 grams per 3 tablespoons, or 13.3 grams per 100 grams.
Chia seeds (34.4 grams)
Chia seeds are tiny black seeds that are immensely popular in the natural health community. They’re highly nutritious, containing high amounts of magnesium, phosphorus, and calcium.
Fiber content: 9.75 grams per ounce of dried chia seeds, or 34.4 grams per 100 grams.
Sweet potatoes (2.5 grams)
The sweet potato is a popular tuber that’s very filling and has a delicious sweet flavor. It’s very high in beta-carotene, B vitamins, and various minerals.
Fiber content: A medium-sized boiled sweet potato (without skin) has 3.8 grams of fiber or 2.5 grams per 100 grams.
Dark chocolate (10.9 grams)
Dark chocolate is arguably one of the world’s most delicious foods. It’s also surprisingly high in nutrients and one of the most antioxidant- and nutrient-rich foods on the planet.
Fiber content: 3.1 grams in a 1-ounce piece of 70–85% cacao, or 10.9 grams per 100 grams.