High-Fiber Fruits and Vegetables List
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
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.
Collard Greens/Turnip Greens
Potato (With Skin)
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