What Are the Different High-Fiber Diet Foods?

Jessica Ellis
Jessica Ellis
Jessica Ellis
Jessica Ellis
Winter squash is high in fiber.
Winter squash is high in fiber.

Many nutritionists and health experts are quick to tote the many virtues of dietary fiber. Natural sources of fiber come from plants, made up of the indigestible roughage that comes along with the nutritional components. Eating a good amount of high-fiber diet foods can help decrease constipation, improve digestion, soothe or prevent hemorrhoid flares, can lower blood sugar and cholesterol, and may even aid weight loss efforts. With so many benefits available, knowing some of the fruits, vegetables, and grains qualify as high-fiber diet foods can help jump start a healthier eating plan immediately.

Navy beans, which are high in fiber.
Navy beans, which are high in fiber.

The large family of cereal grains is a great place to start the hunt for high-fiber diet foods. In particular, barley, bran, oats, and brown rice are excellent sources of dietary fiber. While eating these grains in many forms can provide a boost to fiber intake, it is important to avoid pre-packaged cereals that boast of fiber content while packing a walloping punch of sugar, sodium, and fat. These agents can counteract the benefits of high-fiber diet foods such as cereal grains, making it important to examine the whole nutritional label before trying a new product.

Bran, which is high in fiber.
Bran, which is high in fiber.

Some of the best sources of high-fiber diet foods are the many members of the bean family. One cup (236 ml) of cooked lentils can have more than 15 grams of fiber, which is about half the amount that some health authorities recommend daily for adults. Black beans, lima beans, navy beans, and even tasty baked beans are also excellent high-fiber diet foods.

Bananas are a good source of fiber.
Bananas are a good source of fiber.

In the kingdom of the fruit, high-fiber diet foods may depend on preparation. Apples and pears, for instance, can feature relatively high-fiber counts, but only if they are eaten with the skin on. For those looking to improve their overall food habits, some nutritionists recommend buying only organic pears and apples if planning to eat the skins, as skins on conventionally grown fruits can contain high levels of pesticides. Raspberries, strawberries, and bananas are also good high-fiber diet foods.

Many beans are high in fiber.
Many beans are high in fiber.

If reaching into the vegetable drawer for high-fiber diet foods sounds appetizing, consider the prickly but fiber-packed artichoke. One medium artichoke can pack more than 10 grams of fiber, and is one of the best vegetables for a high-fiber diet. Avocados, though high in unsaturated fat, also pack a good deal of fiber into their chipper green interiors. Kale, peas, and winter squash are also excellent for a fiber-filled meal.

Jessica Ellis
Jessica Ellis

With a B.A. in theater from UCLA and a graduate degree in screenwriting from the American Film Institute, Jessica is passionate about drama and film. She has many other interests, and enjoys learning and writing about a wide range of topics in her role as a wiseGEEK writer.

Jessica Ellis
Jessica Ellis

With a B.A. in theater from UCLA and a graduate degree in screenwriting from the American Film Institute, Jessica is passionate about drama and film. She has many other interests, and enjoys learning and writing about a wide range of topics in her role as a wiseGEEK writer.

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    • Winter squash is high in fiber.
      Winter squash is high in fiber.
    • Navy beans, which are high in fiber.
      Navy beans, which are high in fiber.
    • Bran, which is high in fiber.
      Bran, which is high in fiber.
    • Bananas are a good source of fiber.
      Bananas are a good source of fiber.
    • Many beans are high in fiber.
      Many beans are high in fiber.
    • Avocados are high in fiber.
      Avocados are high in fiber.
    • Kale is a good high-fiber vegetable.
      Kale is a good high-fiber vegetable.
    • Flax seeds are high in fiber.
      Flax seeds are high in fiber.
    • Pears eaten with the skin on are considered high-fiber diet foods.
      Pears eaten with the skin on are considered high-fiber diet foods.
    • Oranges and other citrus fruits provide roughage that helps the digestive tract function smoothly.
      Oranges and other citrus fruits provide roughage that helps the digestive tract function smoothly.
    • Many high-fiber breads contain barley, oats, and bran.
      Many high-fiber breads contain barley, oats, and bran.
    • Black beans are rich in fiber, protein, iron, and folate and other B vitamins.
      Black beans are rich in fiber, protein, iron, and folate and other B vitamins.