The ultimate high fiber foods list

Dietary fiber, also known as roughage, is an essential part of a healthy nutritional plan. Even if you can find this carbohydrate in most fruits, vegetables, and cereals, it is still one of the less present components in the modern man’s diet. According to the Food and Drug Administration (FDA), most Americans do not get the recommended amount of high fiber foods, which is between 20 and 30 grams per day. A low intake of fiber may lead to serious health risks, and doctors worldwide regard it as a major public health concern.

Daily consumption of dietary fiber raises immunity against illnesses like cancer, obesity, heart disease and type-2 diabetes. A diet rich in high fiber prevents some of the most common medical conditions like indigestion, diarrhea, increased blood sugar levels and irritable bowel syndrome. Dietary fiber also regulates the gastric process and decreases the risk of gaining weight. Nutritionists recommend that you should add roughage to your diet in a steady process and follow a list of the best fiber products on the market.

Foods rich in fiber

Table of contents

  1. What are high fiber foods?
  2. Categories of foods rich in fiber
  3. Vegetables and legumes
  4. Fruits
  5. Nuts, seeds and grains
  6. Diet plan
  7. For kids
  8. Recipes
  9. Foods with the highest amount of fibers
  10. Why a life changer

What are high fiber foods?

In chemical terms, fiber is a complex system of sugar molecules that link together to create a highly nutritional type of carbohydrate. In dietary terms, roughage is the component of many natural foods that your body digests in a longer period and, therefore gives you a lasting sensation of satiety. The immediate benefits that high fiber foods have on your digestion are:

  • body absorbs and assimilates more nutrients from food;
  • you rarely feel hungry, and you are less prone to binge-eating and junk food consumption;
  • you lose weight and maintain your fitness easier;
  • energy levels rise, and your metabolism runs at a faster rate.

Various foods are rich in high fiber, but you must know how to combine them to obtain the daily value (%DV) that your body needs. Women require between 20g and 25g of fiber every day, while men need at least 25g and at most 30g of roughage on a daily basis. These figures relate to a 2,000 calorie-based diet, and they have minor oscillations depending on your medical condition, age, and physical effort.

You can keep a healthy body by consuming around 25g of dietary fiber per day. However, it is important that you know which foods contain a high amount of roughage. For example, 100g of oats contain 10g of fiber. Eating 250g of oatmeal every day would soon become a tedious and unproductive meal plan for most people, but by combining it with fruits, nuts and other types of cereals, you can obtain the required quantity of daily fiber. Therefore, you have to mix and alternate high fiber foods to increase digestive versatility and to maintain your appetite. The following list contains the ultimate selection of such ingredients that give you freedom of choice and makes eating roughage easy and fun.

Categories of foods rich in fiber

Fiber has a crucial role in increasing immunity and decreasing the risk of serious diseases. A regular intake of roughage also eliminates gastric issues, flatulence, and digestive distress. Whether you want to maintain your general good health for a long term period or you want to get rid of a temporary ailment, you can obtain it from daily fiber intake. Fortunately, you can add this carbohydrate to your diet through a wide variety of high-fiber foods that you can adapt according to your taste and dietary preference.

There are two types of dietary fiber:

  1. Soluble.
  2. Insoluble.

Let’s take a look at each of them, analyzing elements within.

Soluble fibers

Soluble fiber category

Easily dissolvable in water, soluble fibers have a small number of calories. These carbohydrates lower the level of bad cholesterol and prevent the blood sugar levels from rising between meals. Some of the most common foods rich in soluble roughage are:


Whether you eat them fresh, canned or dried, you can get a reliable supply of dietary fiber from fresh fruit. Some produce like apples, pears, and apricots contain most of the roughage in their peel. Others, like avocados, figs, and bananas provide other nutrients besides fiber like omega-6 fatty acids, potassium, and manganese. Berries are another reliable source of fiber combined with necessary vitamins and minerals. On the other hand, seedy fruits like watermelons and very ripe fruits tend to have a moderate amount of roughage. Also, almost all fruits lose most of their fiber if you cook them. So, an apple pie or a banana cake will bring you less roughage than the actual raw produce.


All vegetables contain soluble fiber in a variety of amounts. Veggies with a darker color provide more roughage than others. Artichokes, carrots, broccoli, and beets are rich in fiber, and they can easily be part of a highly nutritious diet. At the opposite end, vegetables like seedless squash, asparagus, eggplants, and pumpkins have the lowest quantity of roughage.


Oats contain two major types of soluble fiber: mucilage and beta-glucans. These two compounds have a definitive role in fighting obesity, type-2 diabetes, and heart diseases. You can consume oats in various forms: cooked, steamed or hydrated, with dairy products, oat bran, and traditional oatmeals.


If you want to ensure a stable amount of fiber in your diet, you can consume a few servings of nuts every day. Almonds, pistachios, and walnuts have the highest quantity of roughage. Nuts have other crucial benefits for your health, like preventing circulatory problems, digestion issues, and mineral deficit. Also, they provide a nourishing intake of healthy fats, phytonutrients, and protein.


One of the food groups that contain the highest amount of fiber is comprised of seeds. Most plants provide edible seeds rich in nutrients and vitamins. The ones that have the most roughage are chia seeds, flaxseed, pumpkin and squash seeds and quinoa. The best thing about this food category is that you can combine it with most meals. Try sprinkling a few plant seeds over salads, yogurt or even on a dessert.


Beans are a highly nourishing food that contains healthy amounts of protein, fiber, vitamins, and minerals. Beans are the staple food of many cultures around the world. This fact is based on the digestive properties delivered by the high fiber content included in every bean assortment. Whether you prefer lima beans, fava beans, chickpeas or the famous kidney beans, you can benefit from the remarkable wellness advantages provided by this food category. Beans are also an ideal substitute for grains if you suffer from celiac diseases or if you are gluten intolerant.


Peas are a great source of roughage. The best thing about this food type is that you can consume it in any form – raw, cooked or frozen – and still, benefit from a significant amount of fiber that it contains. Just like seeds, you can add green peas or black-eyed peas to most dishes, such as casseroles, soups, and stews.

Insoluble fiber

Unsoluble fiber category

Have no calories and is digested without dissolving in water or other liquids. These carbs ease digestion, prevent constipation and increase the sensation of satiety. The best-known foods that contain insoluble roughage are:

Most whole grains

Natural, unprocessed grains are the best source of insoluble fiber. You can get the daily value of roughage from barley, wheat, quinoa, and rice, as well as from the fresh flours produced from these grains. Doctors recommend that you opt for whole grains instead of refined ones because the next pass through a process that eliminates most of the protein, fiber, and nutrients from the plant’s seed. All grains maintain their roughage quality when you cook them. Therefore, you can quickly consume them in cereal mixes, bread, snacks, and crackers.

Some fruits and vegetables

Some fresh produce like citrus fruits or tomatoes contains pectin, which is a type of insoluble fiber. By including them in your diet, you prevent constipation, and you improve your chances of losing weight in a healthy and natural manner.

Both types of fiber help you absorb nutrients, vitamins, and minerals better. They also come with a high nutritional value as they lack saturated fat, sodium, cholesterol, processed sugar and refined starches.

High fiber vegetables and legumes

Vegetables and greens are the types of food that most children dislike and avoid having them in the plate. As we grow up, we realize the importance of eating at least five servings of high-fiber vegetables on a daily basis. Besides the nourishing effect provided by minerals and vitamins, veggies also sustain an active bowel and a healthy metabolism. Here is a list of the vegetables with the highest amount of roughage, according to the United States Department of Agriculture:

Acorn Squash

Total dietary fiber

  • per 100g: 4.4g (cooked)
  • per cup (c. 237g): 9g (cooked)

Acorn squashAcorn squash is commonly known as winter squash, even if it is part of the same vegetable family as summer squashes. This plant is native to North America, and it is usually consumed baked, sautéed or steamed. Acorn squash is a good source of dietary fiber and other nutrients like manganese, potassium, and vitamins B2 and B6, as well as vitamin C.


Total dietary fiber

  • per 100g: 5.7g (cooked)
  • per cup of hearts (c. 84g): 4.8g (cooked)

ArtichokeThe artichoke is a plant native to the Mediterranean area and has a good part also known as artichoke heart, which is its flowering bulb. You can consume artichoke hearts raw, boiled or steamed as a side dish or as part of sauces and stews. Besides being rich in dietary fiber, artichokes contain a significant amount of antioxidants that nutritionists believe to be essential for digestive distress, cholesterol decrease, and liver health.


Total dietary fiber

  • per 100g: 2g (cooked)
  • per cup, sliced (c. 85g): 1.7g (cooked)

BeetsBeets are plants cultivated on a global scale. Usually, people consume the root part of the plant, even if some varieties of beets have perfectly edible stems and leaves. You can consume beets in various forms: boiled, sautéed, baked, juiced or even fermented. A significant amount of fiber and vitamin C that beets contain are ideal for the fortification of your immune system and healthy muscle functioning.

Bell Peppers

Total dietary fiber

  • per 100g: 1.7g (raw); 1.2g (cooked)
  • per cup, chopped (c. 150g): 2.5g (raw); 1.6g (cooked)

Bell peppersAlso known as sweet peppers, the bell pepper is produced worldwide and in a variety of colors. You can consume this plant both raw and cooked as part of soups, stews or grilled vegetable dishes. Bell peppers are native to Central America and have been exported to other regions from the 16th century onwards. You can obtain plenty of fiber and healthy carotenoids like alpha-carotene and beta-carotene from this plant. Bell peppers also constitute a significant source of vitamins A, B6 and C.


Total dietary fiber

  • per 100g: 2.6g (raw); 3.3g (cooked)
  • per cup, chopped (c. 91g): 2.4g (raw); 2.6g (cooked)

BroccoloBroccoli is an excellent source of dietary fiber and vitamins. This plant is native to the North Mediterranean region and has gained a reputation for its weight loss benefits and high quantity of nutrients. By including broccoli into your nutrition plan you get a constant amount of roughage, omega-3 fatty acids, protein, calcium, and vitamins A, B6 and E. Although you can consume raw broccoli, people usually eat it steamed, boiled or sautéed.

Brussels sprouts

Total dietary fiber

  • per 100g: 3.8g (raw); 2.6g (cooked)
  • per cup (c. 88g): 3.3g (raw); 2g (cooked)

Brussels sproutsBrussels sprouts are green bud-like vegetables that originated from Belgium, hence the name. These tiny sprouts carry a generous amount of nutrients and dietary fiber. They are rich in omega-3 fatty acids, vitamins B1 and B6, manganese and copper. You can eat raw Brussels sprouts or cook them by boiling, steaming or roasting.


Total dietary fiber

  • per 100g: 2.5g (raw); 1.9g (cooked)
  • per cup, chopped (c. 75g): 2.2g (raw); 1.4g (cooked)

CabbageCabbage is a leafy green plant that originates from Europe and which is consumed all over the world nowadays. It is an excellent source of dietary fiber and vitamins B6, C and K, as well as iron, calcium, and magnesium. You can eat raw cabbage by adding it to salads or sautéed, braised and stewed. Cabbage is also a frequent ingredient used in alternative medicine against skin irritations or sore throats. Eating too much cabbage or too frequently may result in bloating, severe flatulence and slow digestion.


Total dietary fiber

  • per 100g: 2.8g (raw); 3g (cooked)
  • per cup, chopped (c. 128g): 3.6g (raw); 4.7g (cooked)

CarrotsThe primary health benefits of consuming carrots are the high fiber quantity and the beta-carotene intake. Carrots also contain important antioxidants, iron, potassium and vitamins A, C and K. This root vegetable is cultivated in various colors, with the orange type being the most common one. Contrary to other vegetables, you gain more fiber from cooked or juiced carrots than by eating them raw. You can easily add carrots to soups, broths, stews, sauces and grilled vegetable dishes.


Total dietary fiber

  • per 100g: 12.2g (raw); 7.6g (cooked)
  • per cup (c. 200g): 24.4g (raw); 15.2g (cooked)

ChickpeasChickpeas or Garbanzo beans are a type of legume that carries high quantities of protein and dietary fiber. It is one of the oldest cultivated vegetables, and people have enjoyed its highly nutritious properties for more than 7,500 years. Chickpeas usually go through an extensive drying process before becoming edible. Although you can eat them raw, chickpeas are tastier when cooked through roasting, boiling and sautéing methods. Garbanzo beans are rich in iron, phosphorous, lysine and unsaturated fats. Consuming chickpeas on a regular basis improves digestion, controls blood sugar levels and prevents heart diseases.


Total dietary fiber

  • per 100g: 2g (raw); 2.3g (cooked)
  • per cup (c. 107g): 2.1g (raw); 2.6g (cooked)

CauliflowersCauliflower is from the same plant species as broccoli, cabbage, and Brussels sprouts, and it is sometimes known as cheese curd. You can consume this vegetable raw or cook it in many ways like boiling them, steam them, baking and even grilling them. Cauliflower is a reliable source of dietary fiber, protein, omega-3 fatty acids and biotin. Eating it on a regular basis will balance your digestion and improve your heart and brain health.

Green Peas

Total dietary fiber

  • per 100g: 5.7g (raw); 5.5g (cooked)
  • per cup (c. 145g): 8.3g (raw); 8.8g (cooked)

Green peasGreen pea is a universally consumed plant that has been domesticated by humans almost 7,000 years ago. Due to its rich composition of dietary fiber, this plant has become the staple food of many cuisines around the world. Green peas are also rich in vitamin K, vitamin C, iron, zinc, and magnesium. You can safely eat it in raw form, but you will most likely enjoy more the sweet taste that it gets from the cooking process. You can safely include it in soups, stews, pasta sauces and casseroles to improve your chances of losing weight.


Total dietary fiber

  • per 100g: 3.6g (raw); 2g (cooked)
  • per cup (c. 88g): 3.2g (raw); 1.8g (cooked)

KaleKale is a type of green collard vegetable from the same family as cabbage and spring greens. This plant was popular during the Middle Ages, before losing ground to the newly-arrived cultures from the New World, like potatoes and corn. Nowadays, kale has regained its status mainly due to its health-related properties. Kale is rich in dietary fiber and low in calories and fat. It is an excellent source of vitamin A, vitamin C, manganese, calcium, and potassium. By adding kale to your salads, stews or soups, you improve the health of your colon, and you avoid constipation or vitamin deficiency.

Kidney Beans

Total dietary fiber

  • per 100g: 6.4g (cooked)
  • per cup (c. 177g): 11.3g (cooked)

Kidney beansYou can find kidney beans in almost every national cuisine in the world. This legume is relatively easy to prepare, and it provides a high quantity of dietary fiber that can maintain your feeling of satiety for a full day. Kidney beans are also a great source of manganese, iron and vitamin B1. Beans contain Phytohemagglutinin, which is a harmful toxin for human consumption. You must remember to always pass raw beans through an overnight pre-soaking process in fresh water to eliminate most of the toxins, which will completely disappear during cooking.


Total dietary fiber

  • per 100g: 3.6g (raw); 1.1g (cooked
  • per cup (c. 135g): 4.9g (raw); 1.8 (cooked)

KohlrabiKohlrabi or turnip cabbage as it is known in some parts of the world is a small, leafless vegetable from the same species as kale and broccoli. This veggie has a good amount of roughage in its composition, but which decreases drastically during the cooking process. To fully benefit from its high quantity of dietary fiber, vitamin C, and B-complex vitamins, you can eat it raw in salads or slaws.


Total dietary fiber

  • per 100 g: 7.9g (cooked
  • per cup (c. 198g): 15.6g (cooked)

LentilsThe lentil plant has recently gained the accolade of super food due to its highly nutritious value. The plant develops small, seed-like pulses that can be cooked in a variety of ways without destroying the dietary fiber or the vitamins that they contain. Lentils are rich in protein, and they can provide a healthier base for any dish instead of white bread, white rice or polenta. Regular consumption of lentils improves digestive health, lowers the blood sugar levels and sustains long-term weight loss.

Lima Beans

Total dietary fiber

  • per 100g: 5.4g (cooked)
  • per cup (c. 170g): 9.8g (cooked)

Lima beansLima beans are a type of legume of Mesoamerican origin, and it gets its name from the capital of Peru. This kind of beans is one of the foods with the highest amount of dietary fiber and one of the few that provides reliable quantities of both soluble and insoluble roughage. Also, Lima beans are also a great source of iron, protein and vitamin B6. Just like with other sorts of beans, you must pre-soak them and boil them for at least 15 minutes to eliminate the dangerous toxin called Phytohemagglutinin, which can lead to severe food poisoning.


Total dietary fiber

  • per 100g: 3.2g (raw); 2.5g (cooked)
  • per cup (c. 98g): 3.2g (raw); 2.2g (cooked)

OkraOkra or “the ladies’ fingers” as it is known in several parts of the world, is a highly nutritious flowering plant that produces chili-shaped fruits. More than 90% of this fruit is water, while the rest is made of protein and carbohydrates. Okra also contains dietary fiber, magnesium, and vitamins C and K. You can safely eat it raw or stir-fried with other vegetables to benefit from its lowering cholesterol effect and its calcium-rich composition.


Total dietary fiber

  • per 100g: 1.8g (boiled); 2.1g (baked); 1.6g (microwaved)
  • per cup (c. 78g): 1.4g (boiled); 1.9g (baked); 1.2g (microwaved)

PotatoesPotatoes come in a variety of forms and colors, and they constitute a fundamental food type for people all over the world. The most familiar sort of potato is the white type, which is low in calories and rich in dietary fiber, starch, protein, and vitamins B6 and C. To get the best nutrients out of a potato-based meal; you should try to cook it oil-free by boiling it, baking it or microwaving it. Also, most of its roughage is available in its skin, so don’t be afraid to consume this part as well. Constant consumption of potatoes lowers the chances of diabetes, heart disease, and digestive distress.


Total dietary fiber

  • per 100g: 4.2g (cooked)
  • per cup (c. 180g): 7.6g (cooked)

SoybeansSoybean is a species of legume rich in protein, dietary fiber, and calcium. The renowned tofu products are produced from the coagulated “milk” obtained from this plant. Because they contain a high quantity of roughage, soybeans are ideal for human consumption in many forms such as oils, seeds, meat and dairy alternatives. Soybeans are widely consumed for their health benefits of reducing cholesterol and decreasing the risk of heart disease.


Total dietary fiber

  • per 100g: 2.2g (raw); 2.4g (cooked)
  • per cup (c. 30g / 180g): 0.7g (raw); 4.3g (cooked)

SpinachSpinach is a flowering plant native to East Asia that only made its way to Europe in the 14th century. Spinach is one of the most nutritious vegetables you can get your hands on. More than that, you can consume it both raw and cooked in a variety of ways. Spinach is rich in roughage, iron, calcium, manganese and a broad selection of vitamins that include vitamin A, B6, C, E and K. Eating spinach on a regular basis provides you with an energy boost, a low-calorie intake, and a smooth, improved digestion.

Sweet Potatoes

Total dietary fiber

  • per 100g: 3.3g (baked);2.5 (boiled)
  • per cup (c. 200g): 6.6 (baked); 5 (boiled)

Sweet potatoesThe sweet potato is a starchy, tuberous vegetable native to the American continent. This root comes in various colors, and it is cultivated for its sweet, moist and silky flesh. Sweet potatoes are rich in dietary fiber, and they have a bigger nutrient density than most cereals. They are also an excellent source of niacin, phosphorus and vitamins B1 and C. Due to its high amount of beta-carotene, the sweet potato prevents you from having a vitamin deficiency. You can cook this root in various ways like boiling it, baking it or in stews.

Swiss chard

Total dietary fiber

  • per 100g: 1.6g (raw); 2.1g (cooked)
  • per cup (c. 36g / 175g): 0.6g (raw); 3.7g (cooked)

Swiss chardsSwiss chard and other types of chard vegetables are highly nutritious plants native to the Mediterranean area. This plant has a rich composition of fiber, magnesium, calcium, protein, and vitamins A, B2, B6, C, E and K. You can consume Swiss chard in raw form by adding it to salads or sautéed / boiled in sauces, stews, and soups. Because it is low in calories, Swiss chard helps you decrease the level of cholesterol and keeps you safe from obesity and cardiovascular diseases.


Total dietary fiber

  • per 100g: 1.2g (raw); 0.7g (cooked); 1.9g (canned)
  • per cup (c. 149g / 240g): 1.8g (raw); 1.7g (cooked); 4.6g (canned)

TomatoesThe tomato is a fruit native of Central America. Because upon its introduction in Europe in the 16th century it was mainly used in culinary recipes with other veggies, the tomato has long been considered a vegetable as well. This produce is an excellent source of vitamin C, biotin and vitamin K. Adding vegetables to your meals increases the dietary fiber intake and the number of nutrients you ingest. The most common types of tomato are the large, red sort and the small, cherry one. Tomatoes are perfect for salads, sauces, stews and grilled vegetables.


Total dietary fiber

  • per 100g: 1.8g (raw); 2g (cooked)
  • per cup (c. 180g): 2.3g (raw); 3.1g (cooked)

TurnipThe turnip is a small, bulbous root that originates from Northern Europe and which is used for both human and livestock consumption. Turnips are rich in fiber, vitamin C, and calcium. You can consume this root both raw and cooked by adding it to salads, soups, and stews. Turnips are ideal to fight vitamin deficiency and minor ailments like common colds and sore throats.


Total dietary fiber

  • per 100g: 1g (raw or cooked)
  • per cup (c. 180g): 1.8g (raw or cooked)

ZucchiniThe zucchini is a type of summer squash that is rich in dietary fiber, magnesium, potassium and vitamins A and C. This squash is also known as a courgette or marrow. Just like tomatoes, the zucchini is treated as a vegetable, even if in biological terms it is considered a fruit. You can eat this type of squash raw or cooked in various ways like boiling, baking, and grilling. Because of its low-calorie level, the zucchini is commonly used as a substitute for fresh pasta. Eating zucchini on a regular basis balances your digestion and decreases the risk of cancer and heart disease.

High fiber fruits

Fruits are nature’s alternative for processed desserts. Doctors recommend daily fruit consumption as a replacement for sugary treats and beverages. Fruits are rich in glucose, a molecule that stimulates the reward center in your brain, giving you the sensation of happiness, good mood, and satisfaction. Due to their high amount of water, roughage, and vitamins, fruits can provide you with a daily dose of nourishing nutrients.

Here is a list of the fruits with the highest amount of dietary fiber, according to the United States Department of Agriculture:


Total dietary fiber

  • per 100g: 2.4g (raw)
  • per cup (c. 125g): 3g (raw)

ApplesThe apple is a fruit of worldwide distribution that has been cultivated for the past 8,000 years. Various types of apples come in different colors and tastes, and they are all packed with dietary fiber, minerals and vitamins B6, C and K. The old expression of “an apple a day keeps the doctor away” has a small seed of truth. One apple contains as much as 12% of the daily value of fiber intake, which means that you can prevent most minor ailments simply by eating one of this fruits on a daily basis. Apples are also great for fighting obesity, hypertension, type-2 diabetes and constipation.


Total dietary fiber

  • per 100g: 2g (raw); 7.3g (dried)
  • per cup (c. 155g): 3.1g (raw); 9.5g (dried)

ApricotsApricots are small, yellow fruits that originate from the Middle East region. These fruits are an excellent source of dietary fiber, especially in dry form. You can consume apricots raw as a small dessert or add it to cooked treats like ice cream, smoothies and fruit salads. Apricots also provide a good amount of potassium and vitamins A and C. The main benefits of eating apricots on a regular basis are a better digestion, and improved heart health, and cleaner skin.


Total dietary fiber

  • per 100g: 6.7g (raw)
  • per cup (c. 150g): 10.1g (raw)

AvocadosThe avocado is a tree native to Central America that produces green fruits with a flesh rich in nutrients and dietary fiber. The avocado fruit is widely consumed as a staple food of healthy diets. There are no less than 20 vitamins included in the composition of an avocado. Also, this fruit is a great source of potassium, healthy fats and linoleic acid. By eating avocados on a weekly basis, you benefit from a lower level of cholesterol, an improved digestion and a smaller risk of cancer and type-2 diabetes.


Total dietary fiber

  • per 100g: 2.6g (raw)
  • per cup (c. 150g): 3.9g (raw)

BananasThe banana is a fruit native to Central America that is notorious for its elongated shape and soft flesh. Bananas differ from plantains, which have fewer nutrients, more starch and are more suitable for cooking. A banana provides you with almost 10% of the recommended daily fiber intake and with a high amount of potassium and vitamins B6 and C. Due to their great quantity of magnesium bananas increase your energy levels in a short period. By eating bananas on a regular basis, you get a balanced level of blood sugar and reduce the chances of digestive distress.


Total dietary fiber

  • per 100g: 5.3g (raw)
  • per cup (c. 144g): 7.6g (raw)

BlackberriesBlackberries are an edible fruit packed with dietary fiber and vitamin C. These fruits provide a lot of antioxidants that are good for the health of your skin, hair, and nails. A daily serving of blackberries delivers a reliable quantity of minerals and vitamins that are crucial for a high-running metabolism and a healthy digestive system.


Total dietary fiber

  • per 100g: 2.4g (raw)
  • per cup (c. 148g): 3.6g (raw)

BlueberriesThe blueberry is a super fruit that abounds in minerals, dietary fiber, vitamins, and antioxidants. The plant that produces this fruit has only been exported from North America in the 1930s, but it has soon gained worldwide popularity due to its highly nutritional value. Researchers have found that regular consumption of blueberries has a positive effect in the fight against cancer, diabetes, heart disease, brain illnesses and weight gain. You can eat blueberries raw by adding them to breakfast cereals, desserts, salads, and fruit bowls.


Total dietary fiber

  • per 100g: 9g (raw); 9.9g (dried flakes);
  • per cup (c. 80g): 7.2g (raw); 8.4 (dried flakes)

CoconutsThe coconut is the edible fruit of the coconut tree, which is native of Indo-Pacific origin. The flesh of the fruit, most commonly known as coconut meat is covered by a hard shell and boasts an impressive amount of nutrients and dietary fiber. Whether you eat fresh coconut meat, flakes or the water that it contains, you provide your body with a steady intake of iron, manganese and saturated fat. These nutrients together with the roughage support a healthy immune system, improve digestion and boost your energy.


Total dietary fiber

  • per 100g: 4.3g (raw)
  • per cup (c. 112g): 4.8g (raw)

CurrantsCurrants are the edible fruits produced by Ribes, a widely spread plant that grows naturally in forested areas. These fruits come in various colors with the most popular ones being the red, white and black currants. A daily serving of currants provides you with a generous amount of dietary fiber, vitamin C, antioxidants, and calcium. These fruits have a role in traditional medicine as well, and people have used them for centuries against kidney diseases, menstrual pain, and menopausal issues.


Total dietary fiber

  • per 100g: 8g (raw); 7.1g (dried)
  • per cup (c. 150g): 11.8g (raw); 10.6g (dried)

Dates fruitsDates are the edible fruits of the date tree, which originates in the Middle East area. Dates have been a primary food for the populations of North Africa and South-West Asia for more than five millennia. These fruits are an excellent source of roughage, calcium, iron, vitamin A, and natural sugars. The main benefit of eating dates is the remedial action it has against digestive distress and constipation because of the dietary fiber and sorbitol they contain.


Total dietary fiber

  • per 100g: 7g (raw)
  • per cup (c. 145g): 10.2g (raw)

ElderberriesElderberries or Sambucus fruit is the delicious produce of a plant native to the Southern Hemisphere. The black fruits are packed with vitamin C and dietary fiber, making them some of the most nutritious berries available on the market. Elderberries act as a natural laxative and diuretic, so they are ideal for severe constipation. Because they are rich in vitamins, minerals, and nutrients, elderberries strengthen the immune system and diminish the risk of cancer.


Total dietary fiber

  • per 100g: 2.9g (raw); 9.8g (dried)
  • per cup (c. 150g): 4.3g (raw); 14.6 (dried)

FigsFigs are the fruits of the Ficus Tree, which originates in the Mediterranean basin and South West Asia. The flesh core of figs carries a high amount of fiber, manganese, and vitamin K. However; you can get more roughage from dried figs than from the fresh fruit. A single serving of 100g keeps you feeling full for a longer period and prevents constipation. You can eat figs raw or by adding them to desserts, stews, and even casseroles.


Total dietary fiber

  • per 100g: 5.4g (raw)
  • per cup (c. 165g): 8.9g (raw)

GuavesThe guava fruit is a tropical fruit native of Central America. Guava looks very similar to a lemon, but it has a solid core filled with dietary fiber, vitamin A, and folate. Guava has the highest amount of vitamin C out of all known fruits. Both the leaves and the fruits produced by the Guava tree are used in folk medicine to treat skin infections and minor colds.


Total dietary fiber

  • • per 100g: 1.6g (raw)
  • • per cup (c. 165g): 2.6g (raw)

MangosMango is a juicy fruit and a staple food for the people who live in its native region of South Asia. Surprisingly, this fruit is from the same family as cashews and provides a healthy dose of dietary fiber and Vitamin C. Mango is low in calories and is very efficient in lowering the cholesterol level. Due to its unique composition of vitamin A, minerals and flavonoids like beta-carotene, the mango fruit works efficiently against leukemia, cancer, erectile dysfunction, and osteoporosis.


Total dietary fiber

  • per 100g: 2.4g (raw)
  • per cup (c. 180g): 4.3g (raw)

OrangesOranges are universally associated with vitamin C, but these juicy fruits that originate from China have much more nutrients than most people know about. An orange fruit provides important dietary fiber, almost the entire spectrum of the vitamin B complex and a healthy intake of calcium and potassium. More than that, oranges have zero cholesterol and no fat. By consuming oranges on a daily basis, you can lose weight faster, improve digestion, benefit from a cleaner skin and strengthen your immune system against common ailments.


Total dietary fiber

  • per 100g: 1.5g (raw)
  • per cup (c. 180g): 2.3g (raw)

PeachesPeaches originate from Northwest China, but they have spread to global cultivation and consumption in the past two centuries. The pulpy fruit has a distinctive flavor that is mostly used for desserts, juices, and sweets. The Peachtree is from the same family as almonds, prunes, apricots, and plums, and just like these other fruits, it carries a constant amount of dietary fiber. Other nutrients included in a peach are calcium, iron, potassium, manganese, and zinc. Some people with nut allergies might have a minor adverse reaction to peaches due to the presence of a protein unique to almond nuts.


Total dietary fiber

  • per 100g: 3.1g (raw)
  • per cup (c. 140g): 4.3g (raw)

PearsThe pear is the tasty fruit native of Central Europe that has a full number of culinary purposes. Fresh pears have a unique, easily recognizable flavor that it transfers to other ingredients when you cook it. The starchy core of this fruit contains great amounts of vitamins and minerals like manganese, potassium, iron and vitamin B6. However, its primary nutrient is dietary fiber, which is present in both the flesh and the skin of the pear. Eating pears strengthen your immune system, improves your digestion and helps you ward off potential cancers.

Plums & Prunes

Total dietary fiber

  • per 100g: 5g (raw); 7.1 (dried)
  • per cup (c. 180g): 9g (raw); 12.4 (dried)

PrunesThe prune is the dehydrated form of the plum, a juicy fruit also known as European Plum, upon its native region. Both products carry an important nutritional value that abounds in vitamins and minerals. The fresh plums contain a significant amount of vitamins B1, B3, B6, C, and E, while the dried prunes provide a high amount of dietary fiber. In fact, a single serving of 100g of prunes gives you almost 25% of the daily recommended intake of roughage. Both plums and prunes are ideal for people who struggle with digestive distress, constipation, and irritable bowel movement syndrome. They also raise your energy and lower the blood sugar levels.


Total dietary fiber

  • per 100g: 3.7g (raw)
  • per cup (c. 165g): 6.1g (raw)

RaisinsRaisins are dried grapes, but with a higher amount of nourishing nutrients. Daily consumption of grapes improves digestion, lowers the chances of suffering from anemia and increases sexual functionality. More than that, raisins can substitute many sugary treats that you crave for, due to their sweet and sour taste. Raisins have no cholesterol and are low in sodium. If you have pets, it is crucial to keep raisins out of their reach as they can cause renal failure in some animals, and especially in dogs.


Total dietary fiber

  • per 100g: 4.2g (raw)
  • per cup (c. 180g): 7.7g (raw)

RaspberriesRaspberries are edible fruits produced by a shrub common to the Eurasian region. The greatest benefit provided by eating this fruit is its high concentration of ellagic acid, a compound with strong anticancer properties. More than that, raspberries carry a substantial quantity of dietary fiber and antioxidants that strengthen the immune system. You can eat these fruits in their raw form or by adding them to dessert creams and smoothies.


Total dietary fiber

  • per 100g: 2g (raw)
  • per cup (c. 190g): 3g (raw)

StrawberriesThe strawberries that you can easily purchase from the market are a hybrid species of fruit from a wild shrub native of Central Europe. Nevertheless, these juicy fruits have a high nutritional value and carry significant dietary fiber, vitamins, and minerals. You can eat strawberries raw or prepared in jams, juices, and smoothies. Some people experience a moderate form of allergy when they consume strawberries. This reaction is caused by a type of allergen-specific to this fruit and which usually delivers hives and skin irritations to the sufferer.

High fiber nuts, seeds and grains

To add balance to your diet, you need to add high fiber foods like grains, nuts, and seeds. The great thing about these ingredients is that you can quickly add them to any dish you like not only to increase the nutritional value but to enrich the flavor of the dish. All whole grains are better alternatives to traditional white flour bread and baked products. Also, nuts and seeds can replace salty and sugary snacks, which are often the cause of obesity, diabetes and heart disease. Here is a list of the grains, nuts, and seeds with the highest amount of dietary fiber, according to the United States Department of Agriculture:



Total dietary fiber

  • per 100g: 6.7g (raw); 2.1g (cooked flour)
  • per cup (c. 225g): 12.9g (raw); 4.7g (cooked flour)

AmaranthAmaranth is a perennial plant that is commonly considered a pseudocereal. The grains obtained from this plant can efficiently substitute to most cereal flours due to its gluten-free composition and high amount of dietary fiber and protein. Amaranth is native to Mesoamerica, and it was a staple food for the people who lived in this region many centuries ago. The most significant health benefits of amaranth consumption are lower cholesterol and a decreased risk of heart disease.


Total dietary fiber

  • per 100g: 15.6g (raw); 6.6g (dried cereal)
  • per cup (c. 200g): 31.2 (raw); 13.2 (dried cereal)

BarleyBarley is one of the first cultivated cereals and one of the most nutritious plants that you can add to your diet. The grains and flour obtained from this cereal are high in dietary fiber, protein, and antioxidants. Daily consumption of barley cereal prevents heart disease, lowers cholesterol and helps you avoid weight gain. Barley is also one of the main ingredients used in brewing beer. People with celiac disease or gluten allergies should avoid eating barley or other derivate products.

Brown Rice

Total dietary fiber

  • per 100g: 1.8g (cooked)
  • per cup (c. 200g): 3.6g (cooked)

Brown riceBrown rice is the same grain like white rice, but with the bran and the cereal germ not removed. This aspect gives it a higher percentage of dietary fiber and protein than the white sort of rice. Therefore, a serving of brown rice is more nutritious than a regular portion of white rice, even if the latter enjoys a greater degree of popularity and consumption. Eating brown rice helps reduce the cholesterol levels and prevent bone disease. As the first remedial action of brown rice is to stabilize the blood sugar levels, it is a perfect staple food for people who have type-2 diabetes.


Total dietary fiber

  • per 100g: 10.3g (roasted)
  • per cup (c. 165g): 16.9g (roasted)

BuckwheatBuckwheat is a grain-like plant that can produce highly nutritional grains and flour. Buckwheat has a high amount of fiber and minerals that help prevent diabetes and lower cholesterol levels. You can add buckwheat roasted grains to your daily bowl of cereals. People who suffer from celiac disease should stay away from buckwheat and buckwheat derivate products as this seed contains a gluten-like protein.


Total dietary fiber

  • per 100g: 12.5g (dry); 4.5g (cooked)
  • per cup (c. 180g): 17.5g (dry); 8.2g (cooked)

BulgurBulgur is a mix of bran and groats obtained from several types of cereals, but mostly from wheat. This food is common to North Africa and the Middle East where it is often used in soups, stews, and pilafs. The main benefits of bulgur are its generous amount of dietary fiber and its low glycemic level, which is tiny compared to other grains. Bulgur consumption prevents heart disease and balances your digestive system.


Total dietary fiber

  • per 100g: 10.1g (dry cereals)
  • per cup (c. 80g): 8.2 (dry cereals)

OatsOats are considered the healthiest whole-grain cereals that you can include in your diet. Due to their high fiber content, oat cereals can cover as much as 20% of the necessary daily intake of roughage in only one serving. Oats also contain several B vitamins, protein, and manganese. Oatmeals are perfect for lowering cholesterol and giving you the feeling of being full for an extended period.


Total dietary fiber

  • per 100g: 8.1g
  • per cup (c. 1g): 0.9g

PopcornPopcorn is the typical snack of every entertainment event, especially for movie watchers. Although many people avoid eating it out of fear of gaining weight, popcorn is a highly nutritional snack. Popcorn contains a high amount of dietary fiber, antioxidants and minerals like manganese and magnesium. Eating popcorn makes you feel full rather quick and improves both your energy levels and your mood.


Total dietary fiber

  • per 100g: 7g (raw); 2.8g (cooked)
  • per cup (c. 180g): 12.5g (raw); 5.2g (cooked)

QuinoaQuinoa is a flowering plant that produces grain-like seeds which are ideal for human consumption. Quinoa seeds are rich in protein, dietary fiber, and minerals. Originally from the Andean mountains, this plant has grown to immense popularity among nutritionists in the last few decades. Quinoa is one of the few plants that can substitute animal protein, thus is ideal for vegetarians and vegans alike. Quinoa has a smaller amount of fat, sodium, and cholesterol than most grains, which makes it the perfect substitute for wheat flour products.


Total dietary fiber

  • per 100g: 15.1g (dry grains); 5.8g (cooked in bread or other bakery products)
  • per cup (c. 170g): 25.5g (dry grains); 9.3 (baked in bread or other bakery products)

RyeRye is a type of cereal that is traditionally known as a base food for livestock. The grains obtained from this plant, however, are very nutritious and suitable for human consumption. Rye flour and rye cereals offer more protein and dietary fiber than wheat flour or corn cereals. Because it fills you up very quickly, rye products are ideal for weight loss diets as they prevent you from binge-eating or craving sugary foods.


Total dietary fiber

  • per 100g: 8g (raw); 2.8g (cooked)
  • per cup (c. 193g / 252g): 15.4g (raw); 7.1g (cooked)

TeffTeff is a plant native to Ethiopia and Eritrea and has recently expanded to global popularity because of its newly-discovered nutritional values. Teff grains carry a high amount of dietary fiber, protein, and minerals like zinc and manganese. Because 75% of its body is water, teff is food that keeps you full, hydrated and well-nourished for an extended period. Nutritionists believe that teff is ideal for people who have diabetes and for individuals who look to lose weight naturally.

Whole wheat

Total dietary fiber

  • per 100g: 9.5g (dry cereals); 6g (cooked in bread); 3.9g (whole-wheat pasta)
  • per cup (c. 94g): 8.9g (dry cereals); 5.4g (cooked in bread); 3.6g (whole-wheat pasta)

Whole wheatWhole wheat is the whole grain of the cereal. In fact, every cereal that keeps the food intact (endosperm, germ, and bran) is considered “whole-grain” and healthier than natural grains, which go through an eliminating process that only leaves the endosperm. Whole wheat packs a high amount of dietary fiber, protein, minerals, and antioxidants. If you want to improve your health and maintain your fitness, you need to swap regular cereals for whole-grain products, whether these are bread, pasta or other products. This practice will diminish the risk of suffering from type-2 diabetes, obesity or cancer.



Total dietary fiber

  • per 100g: 12.5g (raw); 10.9g (roasted)
  • per cup (c. 143g): 17.9g (raw); 15g (roasted)

AlmondsAlmonds are the highly nutritional seeds of the Almond Tree, native to India and the Middle East. These nuts are rich in dietary fiber, healthy oils and an excellent source of vitamin E, manganese, and copper. Nutritionists recommend almonds as an integral part of every healthy weight loss diet. Because they contain a high amount of monosaturated fat, almonds are ideal substitutes for processed oils and saturated fat, which the body usually craves in times of fasting.

Brazil Nuts

Total dietary fiber

  • per 100g: 7.5g (dried)
  • per cup (c. 133g): 10g (dried)

Brazil nutsThe Brazil nut is the seed of a South American tree of the same name. These nuts have a high amount of protein, healthy fat and roughage. Brazil nuts are also rich in vitamin E and other anticancer compounds. Due to their outstanding mineral value, Brazil nuts have a significant role in treating minor skin irritations and hives. It is very rare that Brazil nuts are sold with their shells on. However, you should avoid these nuts as the shell contains an enormous amount of aflatoxins, which may cause liver cancer.


Total dietary fiber

  • per 100g: 23.3g (raw); 3.3g (roasted)
  • per cup (c. 30g): 7g (raw); 1g (roasted)

CashewsCashew nuts are the seeds produced by the Cashew tree that originates from the tropical region and which also produces the cashew apple. Cashews nuts are an excellent source of dietary fiber in their raw form. However, their unique and tasty flavor only comes to life once you roast them. You can eat these seeds raw or cook them in desserts, baked casseroles, and smoothies. Their main health benefit is provided by the high amount of monosaturated fat and minerals, which improve digestion and ensure your heart’s health.


Total dietary fiber

  • per 100g: 9.7g (raw); 9.4g (roasted)
  • per cup (c. 135g): 13.1g (raw); 12.5g (roasted)

HazelnutsHazelnuts are the seed of the hazel tree, which originates is typical of the forests in Europe, Asia, and Northern Africa. Hazelnuts are rich in dietary fiber and healthy oils, as well as in protein, manganese and vitamin E. Consuming these nuts on a regular basis decreases the level of bad cholesterol and prevents obesity and heart disease from settling in.

Macadamia Nuts

Total dietary fiber

  • per 100g: 8.6g (raw); 8g (roasted)
  • per cup (c. 135g): 11.5g (raw); 10.6g (roasted)

Macadamia nutsMacadamia nuts are produced by four different types of trees from the same family of indigenous Australian plants. The aboriginals consumed these nuts for centuries before the Europeans colonized the continent. Macadamia nuts have been cultivated on a large scale from the 19th century onwards. Due to their high level of roughage, protein, manganese and vitamins A and B, Macadamia nuts represent a healthy snack that you can have in between your meals. You can eat these nuts both raw and roasted or cooked in desserts.


Total dietary fiber

  • per 100g: 8.5g (raw); 9.4g (roasted)
  • per cup (c. 146g): 12.4g (raw); 13.5g (roasted)

PeanutsPeanuts are usually included in every “nuts and seed” list, even if they are the product of a legume and not a tree or grain. Peanuts are a global consumption product that is often processed into oil, flour, and even livestock food. The snack that you can buy from the supermarket is the very seed of the Peanut legume that is oil-roasted and often salted. Peanuts have a high amount of calories, but they compensate for that with a reliable quantity of dietary fiber, minerals, and vitamins. People with peanut allergies should avoid these seeds or other products that have them among their ingredients.

Pecan Nuts

Total dietary fiber

  • per 100g: 9.6g (raw); 9.4g (roasted)
  • per cup (c. 99g): 9.5g (raw); 9.3 (roasted)

Pecan nutsPecan nuts are the seeds of a Mexican-based hickory. These nuts are very similar to walnuts or hazelnuts, but they have a distinctive, sometimes bland savor. The great thing about pecan nuts is that they contain a great amount of dietary fiber that does not diminish during the roasting process. Regular consumption of pecan nuts can lower your cholesterol level and prevent weight gain.

Pine Nuts

Total dietary fiber

  • per 100g: 3.7g (raw)
  • per cup (c. 135g): 5g (raw)

Pine nutsPine nuts are the seeds of the Pine tree, which is distributed in the Northern Hemisphere. These seeds contain a constant amount of dietary fiber and protein, and they maintain the feeling of satiety for a long time because of this. Their high level of magnesium prevents any period of unexpected fatigue, and it supports your energy throughout the day. You can eat pine nuts in their raw form by adding them to salads, smoothies, and desserts.

Pistachio Nuts

Total dietary fiber

  • per 100g: 10.6g (raw); 10.3g (roasted)
  • per cup (c. 123g): 13g (raw); 12.7g (roasted)

PistachioPistachio nuts are the shelled seeds produced by the pistachio tree, a plant native to Central Asia that is closely related to the cashew tree. Pistachios are some of the most expensive nuts on the market, due to their lengthy time of peak production, which lasts as much as 20 years. The nuts are rich in dietary fiber, protein, monosaturated fat, and minerals. Contrary to a general misconception, pistachio nuts are not responsible for obesity. On the other hand, their high level of healthy oils prevents the consumer from binge-eating, a habit that usually leads to severe weight gain.


Total dietary fiber

  • per 100g: 6.8g (raw, dry); 7.1g (roasted)
  • per cup (c. 125g): 8.5g (raw, dry); 9.4g (roasted)

WalnutsWalnuts are the shelled seeds of the walnut tree, which is native to Europe and the Middle East. These nuts are an excellent source of fiber, protein and omega-3 fatty acids. Walnuts strengthen the immune system with their high amount of antioxidants, and they increase the speed of your metabolism with the manganese and vitamin B6 that they carry. You can consume walnuts raw or baked in desserts and casseroles. A daily serving of walnuts lowers the level of bad cholesterol and prevents cardiovascular diseases.


Alfalfa seeds

Total dietary fiber

  • per 100g: 1.9g (sprouted)
  • per cup (c. 33g): 0.6g (sprouted)

Alfalfa seedsAlfalfa is the North American variety of a perennial plant that is commonly known as lucerne in its native Europe. While the whole grass-like plant is ideal for livestock, its sprouted seeds provide a highly nutritional boost for humans. These small sprouts are rich in calcium, dietary fiber, minerals, and vitamins. The great thing about Alfalfa seeds is that you can sprout them at home in a basement or a dark room. It only takes two or three days before the sprouts are ready to eat, and you can add them to soups, salads and even fruit bowls.

Chia seeds

Total dietary fiber

  • per 100g: 34.4g (cooked and dried)
  • per cup (c. 100g): 34.4g (cooked and dried)

Chia seedsChia seeds are produced by the Salvia hispanica plant, which is native to South America. The indigenous people of this continent consumed chia seeds just as much as they eat maize. Chia seeds are considered a natural energy booster mainly because of their high amount of dietary fiber. These seeds also contain iron, calcium, zinc, manganese and several B vitamins. One of the main health benefits of consuming chia seeds is its improvement of cardiovascular health. You can add chia seeds to your salads, smoothies, cereal bars and sandwiches.


Total dietary fiber

  • per 100g: 27.3g (dried)
  • per cup (c. 168g): 45.9g (dried)

FlaxseedFlaxseeds are produced by the common flax plant which is native to the Eurasian region and which is also responsible for the production of linen. The small, brown seeds of the plant are rich in roughage, omega-3 essential acids, and powerful antioxidants. This unique combination of compounds has several benefits for your wellness, like lower cholesterol, weight loss, cancer prevention and better heart health. You can consume flax seeds by adding them to your cereal bowl, salad or vegetable smoothie.

Pumpkin seeds

Total dietary fiber

  • per 100g: 6g (dried and roasted)
  • per cup (c. 129g): 7.7g (dried and roasted)

Pumpkin seedsPumpkin seeds are produced by the Mexican-native pumpkin plant, and they are a nutrient-rich food used for many culinary purposes. The raw seeds have a starchy, bland taste, but once you roast them the unique flavor of the pumpkin seeds comes to life. These seeds are rich in fiber, omega-3 fatty acids and essential minerals like zinc and magnesium. Regular consumption of pumpkin seeds lowers the risk of cancer, liver damage, and heart disease.

Sesame seeds

Total dietary fiber

  • per 100g: 11.8g (dried)
  • per c1up (c. 144g): 17g (dried)

Sesame seedsSesame is one of the oldest crops known to man, and it has been part of human consumption for the past 5,000 years. Its seeds are renowned for their intense flavor and their highly nutritious composition. Sesame seeds are rich in folate, roughage, vitamin B6, zinc, iron, manganese, and thiamin. You can consume these small, yellow seeds in salads, desserts or energy bars. Sesame seeds are good for the health of your internal organs and your skin, as well as for your hair and nails.

Sunflower seeds

Total dietary fiber

  • per 100g: 8.6g (dried); 11.1g (roasted)
  • per cup (c. 140g): 12g (dried); 15g (roasted)

Sunflower seedsThe sunflower is a universally cultivated plant that provides plenty of nutritional benefits for human consumption. Its seeds are often used to produce a variety of consumable goods like sunflower oil, sunflower seeds, energy bars and cereal mixes. The seeds develop on the largest part of the plant, and they are ready for picking once every eight months. The sunflower seeds are good to eat in their raw form, but they have a stronger taste when you roast them. A daily serving of sunflower seeds provides you with dietary fiber, manganese, iron, zinc and powerful antioxidants.

High fiber diet plan

A healthy lifestyle needs a stable nutrition plant that is easy to follow and does not get too repetitive. By basing your meals on roughage intake, you obtain a varied diet that keeps you nourished and energized continuously. High fiber foods help you lose weight, build muscle mass and maintain your fitness in the long term. Here is a simple method of planning your meals to get the best out of a diet rich in dietary fiber:

Day 1


High Fiber Cereal Bowl

One portion of whole-grain cereals (bran, whole wheat) mixed with skim milk or low-fat yogurt, ¼ cup of dried fruit (apricots, raisins, figs). Approx. Fiber intake: 8g.


Quick Turkey Breast and Avocado Sandwich

Use a small bowl to mix ½ cup of avocado paste, 1 cup of grilled turkey breast (sliced) and grated cheddar cheese. Place this mixture on a slice of whole-grain bread and top it with pine nuts. Approx. Fiber intake: 10g.


Zucchini and Cauliflower Stew

Mix 2 large zucchinis (sliced) with the head of 1 cauliflower (chopped), 1 cup of diced cherry tomatoes, one large onion (sliced), 1 cup of green peas and 1 cup of vegetable broth. Bake this mixture at 300o for 40-60 minutes. Season it to your liking and serve it with chopped parsley. Approx. Fiber intake: 10g.

In between meal snacks

Honey-glazed nuts & seeds bars

Mix 2 cups of oats with 1 cup of chopped almonds, 1 cup of sunflower seeds, and 1 cup of sesame seeds and bake them in the oven for 10 minutes at 350o degrees. Remove and set aside. In a large bowl combine 1 cup of honey, one teaspoon of vanilla extract, one teaspoon of sugar, ¼ teaspoon of salt and add the roasted nuts and seeds as well. Mix thoroughly before pouring everything into a baking tray. Place in the oven for 5 -7 minutes. Remove from the heat, let it chill and then store in the refrigerator for 1 hour. Cut the mix into bars and store them in a cold, dry place up to 1 month. Approx. Fiber intake: 6g.

Day 2


Eggs and Beans Southern Style

One serving of kidney beans (from the can, drained and heated in olive oil) topped with two fried eggs and a cup of cherry tomatoes. Approx. Fiber intake: 6g.


Mixed Greens Salad

Combine 1 cup of kidney beans (from the can, rinsed and drained) with ½ of a green bell pepper (diced), ½ cup of Swiss chard (chopped), 1 cup of collard greens (chopped) and ½ cup of parsley (chopped). Serve it with an olive oil-lemon salsa and with ½ cup of cottage cheese. Approx. Fiber intake: 10g.


High Fiber Veggie Casserole

Combine 2 cups of mushrooms (chopped) with one onion (sliced), 4 cups of green beans, one large eggplant (diced) and 1 cup of soybeans. Stir fry the mixture in batches before transferring it to a baking tray drizzled. In a separate saucepan prepare a béchamel sauce out of 1 cup of skim milk, ½ cup of whole-wheat flour and ¼ cup of buttermilk. Pour the sauce over the veggies and bake everything for 45 minutes. Season it to your liking and top it with cheddar cheese. Approx. Fiber intake: 12g.

In between meal snacks

Easy Kale Chips

Break one large bunch of kale into small florets. Spray them with olive oil and spread them on a baking tray, pre-lined with baking paper. Sprinkle coarse salt over the kale bits and dry them in the oven for up to 15 minutes or until the chips are crispy. Store them in air tight containers for as much as two weeks. Approx. Fiber intake: 6g.

Day 3


Veggie and Avocado Salad

Mix ½ of a green bell pepper (diced) with ½ a cup of cherry tomatoes (halved); 1 cup of kale (chopped); ½ cup of red cabbage (sliced); 1 teaspoon of olive oil. Top it with ½ of an avocado (diced) and crumbled goat cheese. Approx. Fiber intake: 9g.


Brown Rice Risotto with Dried Prunes

Boil 1 cup of brown rice in 3 cups of water. Next, cook it with one tablespoon of olive oil, ½ cup of chopped onion and 1 cup of baby spinach. Top it with ½ cup of dried prunes and ½ cup of chopped basil. Approx. Fiber intake: 10g.


Sweet Potato Chili

Stir fry 4 cups of sweet potatoes (chopped) with one large onion (chopped), two cloves of garlic (sliced), one green bell pepper (diced), one chili pepper (sliced) and 2 cups of black beans (from the can, rinsed and drained). Add two cans of diced tomatoes, one teaspoon of sherry vinegar and cook for 40-60 minutes. Serve with low-fat yogurt and fresh cilantro (chopped). Approx. Fiber intake: 12g.

In between meal snacks

Fruits and Kale Smoothie

Use a blender to mix two large bananas and one large apple (cored and diced) with 1 cup of flax seeds and 2 cups of kale with 1 cup of orange juice. Blend to a consistency of your liking. Serve right away or chilled with ice cubes. Approx. Fiber intake: 8g.

Day 4


Cheese and Spinach Frittata

Cook a regular omelet out of three large eggs. Add 1 cup of fresh spinach, one small onion and ½ cup of grated cheddar cheese. Approx. Fiber intake: 5g.


High Fiber Avocado Pasta

Mix one serving of freshly-cooked pasta with a salsa sauce made from a ½ cup of avocado; 2 teaspoons of lime juice; ¼ cup chopped basil leaves and one clove of garlic (thinly sliced). Top everything with a ¼ cup of parmesan cheese (grated). Approx. Fiber intake: 11g.


Kale Salad with Grilled Salmon

Mix 2 cups of kale (chopped) with 1 cup of cherry tomatoes (halved), 1 cup of chickpeas (from the can, rinsed and drained), ¼ cup of raisins, two tablespoons of virgin olive oil and one tablespoon of fresh lemon juice. Serve it with grilled salmon topped with freshly-ground pepper. Approx. Fiber intake: 12g.

In between meal snacks

Spicy Chickpeas

Mix 2 cups of chickpeas (from the can, rinsed and drained) with salt, paprika, cumin, black pepper and one tablespoon of olive oil. Spread them on a baking tray, pre-lined with baking paper and bake them in the oven for 15 minutes at 400o degrees. Let them chill before serving and store them in airtight containers for as much as ten days. Approx. Fiber intake: 4g.

Day 5


Peanut Butter Muffins with Bananas and walnuts

Cut two whole-grain buns in half and spread each piece with peanut butter. Top them with banana slices and chopped walnuts. Approx. Fiber intake: 5g.


Quinoa Bowl with vinegar Zucchini

Stir-fry 1 large zucchini (sliced) with ½ of a yellow bell pepper and one small onion in 2 tablespoons of olive oil and one tablespoon of balsamic vinegar. Pour this mixture over one serving of cooked quinoa. Top everything with fresh chopped parsley. Approx. Fiber intake: 10g.


Baked Sweet Potatoes with hearty bean stuffing

Take four sweet potatoes and cut quarter sections out of each of them. Carve out as much core as you can out of the two potatoes. Mix the flesh with 1 cup of green peas (from the can, rinsed and drained), ½ cup of black beans (from the can, rinsed and drained), ½ cup of lima beans (from the can, rinsed and drained) and ¼ cup of pre-cooked chia seeds. Stir-fry this mixture in two tablespoons of olive oil along with one small onion (chopped) and 1 cup of cherry tomatoes (chopped). Pour the mix into the sweet potatoes and bake everything for 30 minutes. Serve with low-fat yogurt and fresh parsley (chopped). Approx. Fiber intake: 11g.

In between meal snacks

Dried fruit and nuts energy bowls

In a medium-sized bowl mix dried coconut flakes with dried apricots, dates, figs, raisins and banana chips. Add almonds, walnuts, cashews and sunflower seeds. Sprinkle paprika powder for a spicy kick. Approx. Fiber intake: 10g.

Day 6


Fiber-rich Raspberry Smoothie

Use a blender to mix 1 cup of raspberries (fresh or frozen) with ½ cup of low-fat yogurt and two teaspoons of flaxseed oil. Approx. Fiber intake: 6g.


Baked Sweet Potatoes with spicy filling

Cut one large sweet potato in half and spray it with olive oil. Bake it at 350o for 10 minutes. In a small bowl mix ½ of an onion with one chili pepper (sliced), ½ cup of cherry tomatoes (chopped); 1 tablespoon of lime juice and cumin seeds. Pour this mix onto the sweet potato halves. Approx. Fiber intake: 10g.


Whole-wheat Pasta with Seafood

Stir fry 1 cup of squid (chopped) with 2 cups of de-shelled mussels, four large de-shelled shrimps, two cloves of garlic (sliced), one tablespoon of fresh lemon juice and two tablespoons of virgin olive oil. Pour this mixture over 1-2 servings of cooked whole-wheat pasta. Season it to your liking and serve it with fresh basil leaves (chopped). Approx. Fiber intake: 8g.

In between meal snacks

Whole-wheat bagels with almond butter

Cut in half a whole-wheat bagel and spread each portion with almond butter. Top them with banana slices, dried apricots, raisins, dates or figs. Approx. Fiber intake: 7g.

Day 7


Fresh Fruit and Vegetable Smoothie

Use a food processor and a blender to chop and then mix 1 cup of baby spinach, one medium-sized carrot; 1 banana; ½ cup of chia seeds; 1 tablespoon of canola oil and ½ cup of low-fat yogurt. Approx. Fiber intake: 7g.


Whole-wheat noodles with artichoke hearts

Sautee a two small artichoke hearts (chopped) in 2 tablespoons of olive oil with 1 cup of cherry tomatoes (chopped), one clove of garlic and ½ of a green bell pepper (diced). Pour this mix over one serving of cooked whole-wheat noodles. Sprinkle parmesan cheese and fresh basil leaves over it. Approx. Fiber intake: 12g.


Acorn Squash and lentils stew

Combine 4 cups of Acorn squash (diced) with 1 cup of carrots (diced), one large onion (diced), 1 cup of red lentils (pre-cooked) and one can of diced tomatoes. Pour everything into a large baking dish. Season it to your liking and bake for 60-80 minutes on low heat. Approx. Fiber intake: 10g.

In between meal snacks

Hummus with fresh vegetables

Take two large carrots, one large green bell pepper, two large okras, one bunch of Swiss chard stalks and cut them into long strips. Add steamed florets of broccoli and place them in a large serving bowl. Dip them into pre-cooked hummus for a delightful afternoon snack. Approx. Fiber intake: 6g.

High fiber foods for kids

High fiber foods are important for individuals of all ages, but they play an essential role in the children’s diet. By including the right amount of roughage in their meals, you can ensure a healthy development process for your kid. This practice prevents childhood ailments, and it decreases the risk of obesity, as well as improving the wellness of their bones and their internal organs.

The amount of fiber that a child needs to consume varies from one age to another, and it applies differently to both genders for children over nine years old. Here is a list of recommended daily fiber, detailed by age group, that you can safely give to your kids:

  • 1-3 years (girls and boys): 19g
  • 4-8 years (girls and boys): 25g
  • 9-13 years (girls): 26g
  • 9-13 years (boys): 31g
  • 14-18 years (girls): 26g
  • 14-18 years (boys): 38g

There are certain medical recommendations that you need to take into consideration when you introduce high fiber foods in your children’s nutrition plan:

  1. Add fiber to their meals gradually. If they consume too much roughage in a small period, they might suffer from bloating, constipation and stomach aches.
  2. Hydration is crucial. Increase some fluids that your children consume to ease digestion and to offer a suitable medium for the soluble fiber to become efficient.
  3. Raise the level of exercise. The lack of physical effort slows digestion and increases the risk of constipation. Add more playtime and sporting activities to your children’s schedule to ensure that they benefit from a smooth digestion process.

It ‘s hard to control a kid’s diet, especially if they are in their teens. Most children try to avoid fruits and vegetables at all costs and telling them to eat more fiber will not increase their appetite. However, there are a few ways to introduce fiber to your child’s diet and making it healthy and delicious at the same time. Here are some general tips that will help you add more fiber to a kid’s meal:

  • Use whole wheat pasta instead of all white pasta when you cook mac and cheese.
  • Bake homemade cookies, muffins or cupcakes with bran or oatmeal.
  • Coat the fish fingers or the chicken strips in whole wheat bread crumbs.
  • Add dried fruit and nuts to their daily serving of dairy products.
  • Substitute potato chips and sugary snacks with fresh fruit and high fiber veggies.
  • Add high fiber vegetables like spinach, bell peppers and green peas to pasta sauces.
  • Leave the skin on for most of the produce they consume like apples, pears, and baked potatoes.
  • Replace regular biscuits with rye and graham crackers.
  • Add fresh berries to their breakfast, whether this is a bowl of cereal, pancakes or an omelet.
  • Cook vegetable-only soups or stews on a weekly basis.

Parents face a daily challenge to offer their children a healthy diet, mostly due to the high amount of sugary drinks and processed foods that are available everywhere nowadays. High fiber foods are probably your best allies in the fight for a stable and nutritious meal plan. To avoid digestive distress for your kids, avoid high fiber supplements. Instead, try to add ingredients that are rich in roughage to every meal that you offer them, like fresh fruits and veggies, nuts, oats, and seeds.

5 fun high fiber recipes for your health

Fiber is the basis of a balanced diet that increases your immunity against serious medical conditions. The best thing about roughage is that you can find it in an abundance of natural foods, which you can combine to create a versatile meal plan for you and your family. Here are five fun recipes that guarantee a constant intake of healthy fiber:

Chicken Salad with Kale and Chickpeas

Nothing brings more balance to your day than a healthy, filling lunch. A delicious meal in the middle of the day keeps going the digestion process that started with your breakfast and prevents you from binge-eating your dinner later in the evening. One such dish is the Chicken Salad with Kale and Chickpeas, a hearty meal, rich in fiber, vitamins, and nutrients that only takes half an hour to cook.

Here is how to make it:

Ingredients (1 serving)

  • One chicken breast, skinned, cooked and diced
  • 2 cups of kale, chopped
  • 1 cup of chickpeas (from the can, rinsed and drained)
  • ¼ cup of sweet corn, rinsed and drained
  • ½ cup of cherry tomatoes halved
  • ¼ cup of crumbled cheese
  • One tablespoon of cilantro, chopped
  • Two tablespoons of virgin olive oil
  • One teaspoon of lemon juice, freshly squeezed
  • Salt and pepper, to taste


  1. Mix the kale, the chickpeas, the corn and the cherry tomatoes in a large salad bowl.
  2. In a small bowl combine the virgin olive oil with the lemon juice and the cilantro. Sprinkle some salt and pepper and mix well.
  3. Add the diced chicken breast to the large bowl and mix thoroughly before pouring the salsa over it.
  4. Sprinkle the crumbled cheese over the salad and serve.

The great thing about this recipe is that you can take it with you to work. Just place all the main ingredients in a Tupperware, the salsa in a separate, smaller container and mix them in your lunch break for a fresh and nutritious meal.

Whole Wheat Wraps with Black Beans and Avocado

A dish rich in fiber does not have to be an over-elaborated meal. You can prepare quick snacks with fresh ingredients that abound in roughage and healthy fats. One of them is Whole Wheat Wraps with black beans and avocado. This delicious recipe is easy to make and cost-effective.

Ingredients (1 serving)

  • Three whole wheat wraps
  • 1 cup of fresh lettuce, chopped
  • 4 oz. of turkey breast, cooked and cut into strips
  • 1 cup of black beans (from the can, rinsed and drained)
  • ½ of a ripe avocado
  • ½ of a green bell pepper, sliced
  • One teaspoon of fresh lime juice
  • Salt, to taste


  1. Put the avocado in a small bowl and mash it into a paste. Add the lime juice and a sprinkle of salt, and mix everything thoroughly.
  2. Lay a whole wheat wrap on a plate and spread a generous amount of avocado paste.
  3. Arrange the turkey strips and the slices of pepper over the avocado paste and add the black beans.
  4. Roll the wrap into a burrito-like shape.
  5. Repeat the same steps until you run out of ingredients.

Whole-wheat wraps are the perfect snacks that you can prepare in just a few minutes to satisfy your hunger. For a vegetarian alternative, replace the turkey breast strips with other veggies or even sautéed mushroom. These wraps are quite fulfilling, but you can place the remaining wraps in a plastic container in your fridge and serve them later.

Brown Rice Risotto with Cauliflower and Roasted Almonds

Nothing says “family dinner night” like a delicious, hot meal prepared with some of the richest foods in fiber. A brown rice risotto is relatively easy to make, and by serving it with roasted almonds and cauliflower, you create a hearty dish with a high nutritional value.

Process is relatively complex:

Ingredients (4 servings)

  • 3 cups of water
  • 1 cup of brown rice
  • ½ head of cauliflower, chopped
  • 1 cup of raw almonds
  • Two tablespoons of virgin olive oil
  • Virgin olive oil spray
  • One large onion, chopped
  • Three cloves of garlic, thinly sliced
  • 2 cups of vegetable broth
  • ½ cup of parmesan cheese, freshly grated
  • 1 cup of parsley, roughly chopped
  • Salt and pepper, to taste


  1. Start by pre-heating the oven to 300 degrees.
  2. Next, bring the water to a boil in a saucepan over medium heat.
  3. Pour in the brown rice, turn the heat lower, cover the pan and let it simmer for 15 minutes
  4. Cover two trays with cooking paper and place the cauliflower on one of them and the almonds on the other.
  5. Spray some olive oil only over the cauliflower and place both trays in the oven for 20 minutes.
  6. Take the lid off of the saucepan and drain the remaining water before setting the rice aside.
  7. Heat two tablespoons of olive oil in a large skillet over medium heat. Add the onion and the garlic and cook for 5 minutes or until the onion becomes golden.
  8. Pour the brown rice into the skillet and mix thoroughly.
  9. Add the vegetable broth gradually to the skillet. Mix well after each addition and allow the rice to absorb the liquid before adding more.
  10. Once the rice is swollen and tender, set the heat to a minimum. Season it with salt and pepper to your liking.
  11. Remove the trays from the oven and add the cauliflower to the skillet. Mix well!
  12. Remove the skillet from the heat and mix in the parmesan cheese. Stir thoroughly and sprinkle over the fresh parsley.
  13. Transfer the risotto to the serving plates.
  14. Chop the roasted almonds in a food processor and sprinkle them over the risotto. Serve right away!

Many people have a working schedule that leaves little time for cooking. This recipe is the ideal recovery meal that helps you catch up on your fiber intake after a week of rushed meals with poor nutritional value. Another great thing about this brown rice risotto is its flexibility. This high fiber food allows you to add or substitute other ingredients. For example, you can swap cauliflower for roasted carrots or kidney beans, and you can replace the roasted almonds with pine nuts, cashews or walnuts.

Summer Squash with Bulgur and Rainbow Sautéed Vegetables

The hot season asks for easy dishes made from fresh ingredients. A mix of vegetables lightly sautéed and poured over a hearty base of bulgur and squash is the perfect meal to keep you energized during the long summer days. Here is what you need for this recipe:

Ingredients (4 servings)

  • One yellow squash, sliced
  • One large zucchini, sliced
  • One medium eggplant, thinly sliced
  • One large onion, sliced
  • Two cloves of garlic, thinly sliced
  • 1 cup of cherry tomatoes, halved
  • ½ cup of kidney beans (from the can, rinsed and drained)
  • Two large carrots, thinly sliced
  • One small green bell pepper, thinly sliced
  • One small yellow bell pepper, thinly sliced
  • 1 ½ cups of bulgur
  • 3 cups of water
  • Two tablespoons of olive oil
  • 1 cup of fresh basil, chopped
  • Salt and pepper, to taste


  1. Bring the water to a boil in a saucepan over medium heat. Pour in the bulgur and stir well. Cover the pot with a lid, lower the heat and let it simmer for 12-15 minutes.
  2. In the meantime, heat the olive oil in a large skillet over medium heat. Pour in the onion and the garlic and cook for 2 minutes.
  3. Add the squash, the zucchini, the eggplant, the carrots and the bell peppers to the skillet. Mix well and let it cook for 5 minutes.
  4. Once the vegetables are a bit softer, add the cherry tomatoes and the kidney beans. Combine thoroughly and season everything with salt and pepper. Let the mixture cook for 3-5 minutes.
  5. Sprinkle the basil over the vegetables and remove the skillet from the heat.
  6. Transfer the bulgur to the serving plates and add a generous amount of squash and vegetables to each portion. Serve right away!

Bulgur wheat is very rich in dietary fiber and has rightly gained its reputation of being a super food. The great thing about this ingredient is that you can always store the remaining portion in the refrigerator for up to a week. This way, you can serve it on another day with other dishes instead of white bread or white rice.

Carrot Cake with Raspberries and Hazelnuts

The word “cake” is enough to bring a smile on the faces of most kids. Adding carrot in front of it might also change that grin into a frown in a blink of an eye. Nevertheless, you can create a high fiber, delicious dessert with this recipe that brings together vegetables, fruits, nuts, and grains. Here is how to prepare a healthy cake for which your kid will always ask for more:

Ingredients (12 servings)

For the cake

  • 2 cups of whole wheat pastry flour
  • Two teaspoons of baking soda
  • ¼ teaspoon of salt
  • Three large eggs
  • 1 cup of white sugar
  • 1 cup of buttermilk
  • ½ cup of canola oil
  • One teaspoon of vanilla extract
  • ¼ cup of almond milk
  • 2 ½ cups of grated carrots
  • ½ cup of hazelnuts, chopped
  • 1 cup of fresh raspberries
  • Cooking spray

For the frosting

  • 10 ounces of cream cheese, softened
  • ½ cup of confectioner’s sugar
  • One teaspoon of vanilla extract


  1. Pre-heat the oven to 350 degrees.
  2. Coat a cake tray with cooking spray and set aside.
  3. In a large bowl, combine the flour with the baking soda and the salt.
  4. In another large bowl, whisk the eggs and mix them with the sugar, the buttermilk, and the canola oil. Add the carrots, the vanilla extract, and the almond milk and stir thoroughly.
  5. Combine the dry ingredients with the liquid mixture by pouring the latter gradually over the flour mix, while stirring everything with a spatula.
  6. Add the hazelnuts to the mixture before pouring everything into the cake tray.
  7. Place the tray into the pre-heated oven and cook for 45 minutes. Remove it from the heat and let the cake rest on a wire rack for at least an hour.
  8. Prepare the frosting by mixing the cream cheese with the vanilla extract and the confectioner’s sugar in a blender. Spread the resulting cream over the cake and top it with fresh raspberries. Enjoy!

The high fiber carrot cake is the perfect dessert that maintains its flavor a few days more after preparing it. You can safely store it in your refrigerator and treat yourself to a nutritious slice every day for almost a full week. A vegetable cake is ideal for when you want to reward your kids with something sweet, but which has a high nutritional value at the same time.

So, what are the foods with the highest amount of fiber?

Before getting into the text info, here is a fun infographic on high-fiber foods.

Infographic foods with the highest level of fibers

Dietary fiber is the base of a balanced diet, which in turn is the foundation of a healthy and energized lifestyle. When you want to add more fiber to your diet, look for fresh fruits and vegetables. Pick the produce that comes from an ecologically clean environment and which has been obtained through a natural process. A safe rule of thumb is to choose green veggies like broccoli, artichokes, and kale.

Legumes like beans, green peas, chickpeas, and soybeans also have a high amount of roughage. Fresh, unpeeled fruits like apples and pears provide a good intake of dietary fiber, just like the pulp of exotic fruits do, especially bananas, oranges, and avocados.

You can maintain a high-running metabolism and healthy immune system with the help of foods rich in energizing fiber. In this regard, you cannot go wrong with whole-grain cereals, oats, nuts, and seeds. You can easily include these ingredients in various dishes, mid-day snacks or just have them as an after-meal dessert. There are endless ways to which you can add more roughage to your diet. You just have to do it steadily, by adding just a few more grams every day until you reach the ideal amount of fiber for you.

The benefits will not keep you waiting: weight loss, lower cholesterol, a better digestion and a healthier heart.

How high fiber foods can change your life

Dietary fiber is one of the few nutritional categories that do not need further medical approval or clinical testing. Every doctor and nutritionist in the field will tell you that a healthy diet starts with a moderate daily intake of roughage. However, the source of this carbohydrate is equally important with the way you include it into your meal plan. It is crucial that you consume fiber from natural sources like vegetables, fruits, whole grains, and nuts, instead of synthetic fiber supplements.

In this article, we have included a comprehensive high fiber foods list that we hope it will soon intertwine with your weekly grocery list. By paying close attention to your roughage consumption, you can improve your energy, lose a few pounds and take your overall health to the top. Prepare your meals with an eye on the dietary fiber amount contained by each ingredient. Swap salty snacks and sugary drinks for delicious fruits and assorted nuts, and add a bit of exercise to aid your digestion. With these simple steps, you will feel like a new, invigorated person in no time.