High-Fiber Fruits and Vegetables List

Updated on March 31, 2018
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I love cooking and enjoy writing about my kitchen adventures as well as general family health.

What Is Fiber?

Fiber is a substance found in plant foods such as fruits, vegetables, and grains. The two types of fiber are soluble and insoluble. Examples of foods rich in soluble fiber include oat bran, vegetables, brown rice, fruits, and nuts. Examples of foods rich in insoluble fiber are whole grain bread, cereals, and wheat bran.

Health benefits of high-fiber fruits and vegetables:

  • Improve bowel function
  • Help to lower cholesterol levels
  • Help healthy weight management
  • Help to lower triglycerides
  • Reduce the risk of colon cancer
  • Help to relieve constipation and hemorrhoids
  • Help to prevent certain diseases

Ways to increase dietary fiber intake:

  • Use fresh fruits as desserts and snacks
  • Leave fiber skins on fruits and vegetables when possible
  • Consume more raw veggies and fruits
  • Include grain products and legumes in your diet

Red Grapes

High-Fiber Dried Fruits:

  • Figs
  • Apricots
  • Dates
  • Prunes
  • Raisins

1. Figs: Dried figs are high in carbs and a great source of calcium, fiber, protein, and potassium.

2. Apricots: Apricots are a good source of beta-carotene, potassium, and fiber.

3. Dates: Dates are a good source of fiber, iron, and niacin.

4. Prunes: Prunes are high in fiber, protein, potassium, vitamin A, Vitamin E, calcium, and iron.

5. Raisins: Raisins are high in fiber and iron and also high in calories and sugar.

Collard Greens/Turnip Greens
Potato (With Skin)
Brussel Sprouts
Black-Eyed Peas
Green Peas
Sweet Potato
Beet Root
Sweet Corn

High-Fiber Legumes and Nuts:

  • Lentils: 1 cup cooked - 15.6 grams fiber
  • Black beans: 1 cup cooked - 15.0 grams fiber
  • Lima beans: 1 cup cooked - 13.2 grams fiber
  • Baked beans: 1 cup cooked - 10.4 grams fiber
  • Split peas: 1 cup cooked - 16.3 grams fiber
  • Almonds: 1 ounce - 3.5 grams fiber
  • Pistachios: 1 ounce - 2.9 grams fiber
  • Pecans: 1 ounce - 2.7 grams fiber

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.


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    • profile image


      7 years ago

      THANK YOU SO MUCH!! I am deciding to fast for religious purpose and hopefully this list and everything disscussed in this article helps thanks again :)

    • profile image


      7 years ago

      thanks for this site i am trying to loose weight and thus am changing my diet from

    • profile image


      7 years ago

      My grand daughter is 4 yrs old she is having trouble moving her bowels I know she should eat more fiber could you tell me what I should be giving her.She is a very picky eater.

    • crystolite profile image


      9 years ago from Houston TX

      Informative and educative hub which actually defined fiber to a layman's understanding and also listed the benefits of this fibers.


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