50HIGH FIBER FOODS GUIDE

20 FOODS HIGH IN SOLUBLE FIBER

FRESH & DRIED FRUIT

THE TOP FIBER FOODS THAT ARE RICH IN SOLUBLE FIVER INCLUDE THE FOLLOWING:

APPLES

BLACKBERRIES

DRIED FIGS

GRAPEFRUITS

KIWIS

ORANGES

1 MEDIUM

1/2 CUP

3 MEDIUM

1/2 FRUIT

1 MEDIUM

1 MEDIUM

4.2g

3.1g

3.0g

2.4g

2.4g

2.1g

1.5g

0.7g

2.3g

0.7g

0.8g

1.3g

5.7g

3.8g

5.3g

3.1g

3.2g

3.4g

NUTS, SEEDS, & BEANSCHIA SEEDS

BLACK BEANS

PINTO BEANS

WHITE BEANS

2 TBSP

1/2 CUP

1/2 CUP

1/2 CUP

9g

3.8g

5.5g

3.8g

1.Og

3.1g

1.9g

0.4g

10g

6.9g

7.4g

4.2g

FOOD SERVING SIZE

SOLUBLEFIBER

INSOLUBLEFIBER

TOTALFIBER

WHOLE GRAINSVEGETABLES

BARLEY

MILLET

OAT BRAN

OATMEAL

POPCORN

GRAIN BREAD

GRAIN PASTA

ARTICHOKES

GREEN PEAS

OKRA

1/2 CUP

1/2 CUP

3/4 CUP

1 CUP

3 CUPS

1 SLICE

1 CUP

1 MEDIUM

1/2 CUP

1/2 CUP

3.3 g

2.7 g

2.2 g

2.4 g

3.2 g

2.8 g

4.1 g

4.7g

3.2g

3.1g

0.9 g

0.6 g

1.8 g

1.6 g

0.4 g

0.1 g

2.2 g

1.8g

1.2g

1.0g

4.2 g

3.3 g

4.0 g

4.0 g

3.6 g

2.9 g

6.3 g

6.4g

4.4g

4.1g

*Reference: USDA National Nutrient Database for Standard Reference Legacy Release

FOOD SERVING SIZE

SOLUBLEFIBER

INSOLUBLEFIBER

TOTALFIBER

J U S T B Y I N C R E A S I N G T H E A M O U N T O F P L A N T - B A S E D F O O D S Y O U C O N -S U M E , I T C A N N A T U R A L LY B O O S T Y O U R D A I LY F I B E R I N T A K E .

12 FOODS HIGH IN INSOLUBLE FIBER

FRESH & DRIED FRUIT

FOODS HIGHEST IN INSOLUBLE FIBER INCLUDE:

BLUEBERRIES

PEAR

RASPBERRIES

STRAWBERRIES

1 CUP

1 MEDIUM

1/2 CUP

1 CUP

1.7g

0.8g

0.9g

1.8g

2.5g

3.2g

2.3g

2.6g

3.9g

4.0g

3.2g

4.4g

FOOD SERVING SIZE

SOLUBLEFIBER

INSOLUBLEFIBER

TOTALFIBER

NUTS, SEEDS, & BEANSALMONDS, RAW

CHICKPEAS

LENTILS

SESAME SEEDS

SPLIT PEAS

WALNUTS

1 OZ.

1/2 CUP

1/2 CUP

1/4 CUP

1/2 CUP

1 OZ.

0.7g

1.2g

2.8g

0.7g

1.1g

0.6g

3.5g

2.8g

3.8g

2.6g

2.4g

2.5g

4.2g

4.0g

6.6g

3.3g

3.5g

3.1g

WHOLE GRAINSVEGETABLES

QUINOA, COOKED

KALE, COOKED

1/2 CUP

1 CUP

1.7g

2.1g

2.5g

5.1g

4.2g

7.2g

*Reference: USDA National Nutrient Database for Standard Reference Legacy Release

FOOD SERVING SIZE

SOLUBLEFIBER

INSOLUBLEFIBER

TOTALFIBER

18 OTHER HIGH FIBER FOODS

FRESH & DRIED FRUIT

FOODS PACKED WITH ROUGHLY EQUAL AMOUNTS OF THE TWO TYPES OF FIBER ARE:

APRICOTS

PRUNES

4 MEDIUM

4 MEDIUM

1.8g

1.3g

1.7g

1.8g

3.5g

3.1g

NUTS, SEEDS, & BEANS1/2 CUP

2 TBSP

1/2 CUP

1/2 CUP

2.2g

2.7g

2.9g

1.2g

1.9g

2.1g

2.9g

1.9g

4.1g

4.8g

5.8g

3.0g

BLACK-EYED PEAS

SUNFLOWER SEEDS

FLAX SEEDS

KIDNEY BEANS

FOOD SERVING SIZE

SOLUBLEFIBER

INSOLUBLEFIBER

TOTALFIBER

WHOLE GRAINSVEGETABLES

PUMPERNICKEL

ASPARAGUS

BROCCOLI

BRUSSEL SPROUTS

CARROTS

EDAMAME

LIMA BEANS

SUMMER SQUASH

SWEET POTATOES

WHITE POTATOES

WINTER SQUASH

ZUCCHINI

1 SLICE

1/2 CUP

1/2 CUP

1 CUP

1 MEDIUM

1/2 CUP

1/2 CUP

1/2 CUP

1 MEDIUM

1 MEDIUM

1/2 CUP

1/2 CUP

1.5g

1.7g

1.3g

1.7g

1.1g

2.7g

2.1g

1.3g

2.7g

2.4g

1.7g

1.4g

1.2g

1.1g

1.4g

1.9g

1.5g

2.2g

2.2g

1.2g

2.2g

2.4g

1.4g

1.2g

2.7g

2.8g

2.7g

3.6g

2.6g

4.9g

4.3g

2.5g

4.9g

4.8g

3.1g

2.6g

*Reference: USDA National Nutrient Database for Standard Reference Legacy Release

FOOD SERVING SIZE

SOLUBLEFIBER

INSOLUBLEFIBER

TOTALFIBER

T I P S T O A D D M O R E F I B E R T O Y O U R D I E T :

Getting enough fiber can feel challenging at first, but it’s actually easier than you think. Just by increasing the amount of plant-based foods you consume, you can naturally boost your intake as well as add many essential nutrients to your plate.

To help you learn how to balance your nutrition and increase the fiber content of your meals, try the following:

Make half your dinner plate veggies / Choose more whole-grain bread, rice, and cereals and less refined carbohydrates when possible / Snack on fiber-filled nuts / Grab fresh fruit for a simple and delicious dessert option / Eat plant-based proteins like edamame, beans, and lentils / Top off salads and stir-fry with seeds and nuts / Add berries and chia seeds to your yogurt parfait.

Talk with your health care provider or work with an RD to see how you can get put on a high fiber meal plan. Or download this free fiber foods list today and get over 50 high fiber foods to choose from!