High-Fiber Foods

Many foods contain fiber, and you can talk to your provider or a dietician to help determine a high-fiber diet that’s best for you. A small sample of foods that are high in fiber include:

Breads, cereals, and beans Fiber
1/2 cup of navy beans
1/2 cup of kidney beans
1/2 cup of black beans
9.5 grams
8.2 grams
7.5 grams
Whole-grain cereal, cold
1/2 cup of All-Bran
3/4 cup of Total
3/4 cup of Post Bran Flakes
9.6 grams
2.4 grams
5.3 grams
1 packet of whole-grain cereal, hot oatmeal or Wheatena 3.0 grams
1 whole-wheat English muffin 4.4 grams
1 medium apple, with skin
1 medium pear, with skin
1/2 cup of raspberries
1/2 cup of stewed prunes
3.3 grams
4.3 grams
4.0 grams
3.8 grams
1/2 cup of winter squash
1 medium sweet potato with skin
1/2 cup of green peas
1 medium potato with skin
1/2 cup of mixed vegetables
1 cup of cauliflower
1/2 cup of spinach
1/2 cup of turnip greens

2.9 grams

4.8 grams
4.4 grams
3.8 grams
4.0 grams
2.5 grams
3.5 grams
2.5 grams

Source: U.S. Department of Agriculture and U.S. Department of Health and Human Services, Dietary Guidelines for Americans, 2005

For more information about fiber-rich foods and a healthy diet, visit