28 Best High Fiber Rich Foods

fiber rich veggie basket

There are numerous weight loss and health benefits in fiber rich foods. All backed by scientific studies. You can easily add these for quick, delicious snacks and meals.

Foods that have 5 grams or more of fiber per serving are considered high fiber foods.  The charts below list the top 3 high fiber foods (5 g) per category to get you started.

Fiber Rich Diet Sources

This is a condensed version and information from my eBook coming soon. Watch for the free release on Twitter, Facebook and this site.


Fiber Rich Foods – Seeds and Nuts

Seeds –

Power Seeds with fiberSeeds and nuts make a terrific snack or meal addition. Not only are they packed with fiber, they also contain protein, healthy fats, antioxidants and minerals.

Moderation is key.


 Serving sizeTotal Fiber(g)Carbs (g)Sugars (g)Fructose (g)
Chia seeds2 1/2 Tbsp9.811.90*
Psyllium husk2 Tbsp780
Flaxseeds2 Tbsp55.340

Nuts –

Fiberous, tasty coconuts



* Fructose negligible if any, in seeds and nuts or unavailable.


Raw NutsServing sizeFiber (g)Carbs (g)Sugars (g)Fructose (g)
Coconut meat (raw) 1 cup712.25*

Fiber Rich Foods – Fruits

Berries (Lowest sugar) –

Luscious, anti - oxidant rich berriesBerries as a whole are among the best fruit of all to eat. Compared to other fruits and vegetables, berries are very high in phytochemicals and antioxidants.

Berries are also low in sugar, especially fructose. So relatively little insulin spikes when eaten in moderation. Fruit juices may not be as healthy as touted, as they are high in fructose and very low in fiber.

 Serving sizeFiber(g)Carbs (g)Sugars (g)Fructose (g)
Elderberries 1 cup10.2417---
Raspberries 1 cup8.414.75.442.89
1 cup7.219111.3

Avacodo - high fiber, high fat fruitMany fruits are considered very high on the Oxygen Radical Absorbent Capacity (ORAC).

This makes fruits fantastic for building the immune system and preventing or reversing disease and premature aging.

Monitor the amount of sugars and fructose.

 Serving sizeFiber(g)Carbs (g)Sugars (g)Fructose (g)
Dates, Deglet noor 1 cup121109328.8**
Avocado 1 cup1012.810.18
Guava 1 cup8.923.614.74.78

**Dates, Deglet noor are extremely high in fructose, much above daily recommendations.

Fiber Rich foods – Vegetables

Leafy Greens –

Superfoods - greens Leafy greens are a top choice for fat loss, optimal health and/or reducing disease risks.

Leafy greens are high in fiber, vitamins, minerals and antioxidants while being low in carbs and all sugars. Includes mustard greens and kale.

Leafy Greens Serving Size Fiber (g)Carbs (g)Sugars (g)Fructose (g)
Spinach1 cup4.326.770.8*
Beet Greens1 cup4.177.860.9
Swiss Chard1 cup3.677.231.9

Even though serving size is 1 cup, greens are considered high fiber as many nutritionist recommend 2 – 2 1/2 cups.

Cruciferous vegetables –

Cruciferous vegetables-anti cancer and fiberCruciferous vegetables are not only high fiber foods, they are also known as anti – cancer foods. Cruciferous vegetables are also high in vitamins and minerals.



CookedServing sizeFiber (g)Carbs (g)Sugars (g)Fructose (g)
Collard Greens 1 cup7.610.7310.4
Broccoli 1 cup5.1511.230.62
Turnip Greens 1 cup5.046.2820.4

Vegetables –

Arrtichoke - Fiber king of vegetablesVegetables provide high amounts of vitamins, minerals, anti – oxidants and phytonutrients.

Vegetables are important building blocks for health, reduces inflammation and assists the body in natural detox.


CookedServing sizeFiber (g)Carbs (g)Sugars (g)Fructose (g)
Artichoke 1 medium10.314.31.20.024
Avocado1 cup10.0512.810.1
Green Peas (legume) 1 cup7.5821.538.170.56

Root and tuberous vegetables –

Sweet potatoes - high fiber, high potent antioxidants.Many root and tuberous vegetables supply healthy phytochemicals, antioxidants, vitamins and minerals.

The downside is root and tuberous vegetables carbs are mostly starch. That makes them medium to high on the Glycemic Index. Moderation is key.

CookedServing sizeFiber(g)Carbs (g)Sugars (g)Fructose (g)
Sweet potatoes 1 cup7.641132.6
Parsnip 1 cup6.226.882
Jicama (raw) 1 cup6.411.52---

Fiber Rich Foods – Legumes

Beans –

beans, fiberous king of protienBeans are a high fiber food that are also high in protein. Beans are especially favorable for vegetarians and vegans.



CookedServing sizeFiber(g)Carbs (g)Sugars (g)Fructose (g)
Navy bean1/2 cup9.55240.35*
Split peas 1/2 cup8.1420.53
Lentils 1/2 cup7.8217.82

Fiber Rich Foods – Grains

Grains –

BarleyWhole grains are proclaimed to be a important part of a healthy diet by the American Heart and Diabetic Assoc. Although grains are considered high fiber, most grains do not fair much better than many other foods.

Additionally, many grains create blood sugar spikes and has been linked to many health problems.

An excellent book on grains is Wheat Belly by cardiologist Dr William Davis.

 Serving sizeFiber (g)Carbs (g)Sugars (g)Fructose (g)
Barley (dry)1/2 cup15.672.50
Rye (dry)1/3 cup8.4242.310.55
Spelt1/2 cup6.8525.650

Much of the fiber in grains are lost during preparation, typically 25 – 50%.

Leave a Reply

Your email address will not be published. Required fields are marked *