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

 
 
 
Avocado
Cherries
Guava
Kiwi
Orange
Pear
Red Grapes
Banana
Mango
Papaya
Strawberries
Blueberries
Plum
Peach
Raspberries
Source

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.

 
 
 
 
Cabbage
Broccoli
Spinach
Eggplant
Collard Greens/Turnip Greens
Artichoke
Carrot
Mushroom
Potato (With Skin)
Brussel Sprouts
Black-Eyed Peas
Green Peas
Peppers
Sweet Potato
Cauliflower
Asparagus
Olives
Beet Root
Sweet Corn
Kale
Source

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

Comments

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    • profile image

      LISANDRA 

      5 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

      lady1975 

      5 years ago

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

    • profile image

      Patricia 

      5 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

      Emma 

      7 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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