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Best High Fiber Foods To Have In Your Diet

When it comes to food labeled as being high in fiber, there’s often more going on than meets the eye. This week I’ll be exploring the subject of fiber, breaking through all the BS so you know exactly what’s good and what’s not.

I figured the best place to start was with a list of some of the high fiber foods to eat. Make a point to include some of the foods in your diet and you’ll go a long way towards improving your health, not to mention your waistline.

I’ve broken down into two different categories since I don’t typically eat a lot of grains and legumes. These are more of “moderation” food groups for me as I follow a Primal Blueprint type diet of mostly fruits, vegetables, lean proteins, nuts, seeds, and healthy fats and oils.

If you’re going to include grains and legumes, these would be the best choices from a fiber standpoint. Alright to the list.

Best High Fiber Foods For Your Diet

Fruits
Blackberries (1 cup)- 8 grams
Pear (1) – 5 grams
Apple (1)- 4 grams
Orange (1) – 4 grams
Dried Figs (2) – 4 grams
Kiwi (2) – 4 grams
Banana (1) – 3 grams
Blueberries (1) -3 grams
Strawberries (1) – 3 grams

Vegetables
Peas (1/2 cup) – 5 grams
Sweet Potato  (1) – 4 grams
Broccoli (1/2 cup) – 3 grams
Green Beans (1/2 cup) – 3 grams
Spinach (1 cup) – 3 grams
Romaine Lettuce (2 cups) – 3 grams
Carrot (1) – 2 grams
Tomato (1) – 2 grams

Nuts
Raw Almonds (24) – 4 grams
Almond Butter (2 tbsp) – 2 grams

Group II High Fiber Foods

Grains
Bulgur (3/4 cup) – 6 grams
Oat Bran (1 cup) – 6 grams
Oatmeal (1 cup) – 4 grams
Brown Rice (3/4 cup) – 3 grams

Beans
Black beans (1/2 cup) – 8 grams
Split peas (1/2 cup) – 8 grams
Kidney beans (1/2 cup) – 7 grams
Lentils (1/2 cup) – 7 grams
Chickpeas (1/2 cup) 6 grams

Cold Cereal
All Bran (1/2 cup) – 10 grams
Shredded Wheat & Bran (1 cup) 8 grams
Kashi GoLean Crunch (1 cup) 8 grams
Shredded Wheat (2 biscuits) – 6 grams

Shane Doll is a certified personal trainer, fat loss expert, speaker, and founder of Shaping Concepts, a Charleston personal fitness training studio that specializes in weight loss and body transformation. You can receive a FREE, no-obligations (2) session personal training trial and consultation to experience the difference for yourself.

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Category: Nutrition.