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High-Fiber Fruits and Vegetables List

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I love cooking and enjoy writing about my kitchen adventures as well as general family health.

Which fruits and vegetables are high in fiber? Read on to find out!

Which fruits and vegetables are high in fiber? Read on to find out!

What Is Fiber?

Fiber—soluble and insoluble—is a plant-based nutrient found in fruits, vegetables, and grains. 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
Fruits, such as peaches, cherries, and plums, are jam-packed with fiber.

Fruits, such as peaches, cherries, and plums, are jam-packed with fiber.

High-Fiber Fruits

Avocado

Cherries

Guava

Kiwi

Orange

Pear

Red Grapes

Banana

Mango

Papaya

Strawberries

Blueberries

Plum

Peach

Raspberries

The drying process removes the water content from fruit, but it doesn't remove the nutrients—it just provides them in a more compact package.

The drying process removes the water content from fruit, but it doesn't remove the nutrients—it just provides them in a more compact package.

Top 5 High-Fiber Dried Fruits

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.

Veggies are known for their high fiber content, including Brussels sprouts and green peas.

Veggies are known for their high fiber content, including Brussels sprouts and green peas.

High-Fiber Vegetables

Cabbage

Broccoli

Spinach

Eggplant

Collard Greens/Turnip Greens

Artichoke

Carrot

Mushroom

Potato (With Skin)

Brussels Sprouts

Black-Eyed Peas

Green Peas

Peppers

Sweet Potato

Cauliflower

Asparagus

Olives

Beet Root

Sweet Corn

Kale

Nuts and legumes, such as lentils and black beans, are high in fiber.

Nuts and legumes, such as lentils and black beans, are high in fiber.

Fiber Content of Legumes and Nuts

Data From Health.gov Dietary Guidelines 2015–2020

NutMetricFiber (g)

Lentils

1 cup, cooked

15.6

Black beans

1 cup, cooked

15.0

Lima beans

1 cup, cooked

13.2

Baked beans

1 cup, canned

10.4

Split peas

1 cup, cooked

16.2

Almonds

1 ounce

3.5

Pistachios

1 ounce, dry roasted

2.8

Pecans

1 ounce, oil roasted

2.7

Works Cited

FoodData Central, US Department of Agriculture.

How to Add More Fiber to Your Diet.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 16 Nov. 2018.

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.

Comments

LISANDRA on February 27, 2013:

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 :)

lady1975 on February 23, 2013:

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

Patricia on February 20, 2013:

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.

Emma from Houston TX on March 21, 2011:

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