The Best 20 High Fiber Foods

FIBER is also known as “bhushi”, is the part of plant based foods like as Grain, Fruits, Vegetables, Nuts and Beans. Fibers are two type, Soluble fiber and Insoluble fiber and most plant based foods contain a mixture of two. Soluble fiber change to gel in stomach. It dissolves in water. On the other hand insoluble fiber does not dissolves in water but it helps to prevent constipation .

FIBER has many HEALTH BENEFITS, such as digestive health, Heart disease, Diabetes, Cancer, Skin health, Weight lose.

20 High Fiber Foods

1. Avocados.

Dietary fiber per cup – 10.5 grams.

Nutrients – Vitamin C

                      Vitamin E

                       Vitamin K

                     Vitamin B6

                     Folate, Potassium.

2. Split peas.

Split peas


Dietary Fiber per cup – 16.3 grams.

This food is very low in saturated fat, Cholesterol and sodium. It also good source of protein, Thiamine, Folate and manganese.

3. Pears.


Dietary Fiber in medium size fruit – 9.9 grams.

It also have vitamin C, vitamin K, Omega 6, Fatty acid, Potassium.

4. Lentils.

Dietary fiber per cup – 15.6 grams.

It’s also a good source of Vitamin A, Vitamin C, Vitamin K, Protein, Iron, Phosphorus, and Copper.

5. Dried figs.

Dietary fiber per cup – 14.6 grams.

It’s packed with Calcium, Iron, Magnesium, Phosphorous, Potassium. It’s also have Vitamin C, Vitamin A and choline.

6. Black beans.

Dietary fiber per cup – 15 grams.

It is also a good source of Protein, Thiamin, Magnesium, Phosphorous and Manganese.

7. Artichokes.

Dietary fiber per medium size – 10.3 grams.

Nutrients- Vitamin A,  Vitamin B,Vitamin C, Vitamin E,Vitamin K, Potassium, Calcium, Magnesium and phosphorous. It is low in calories, rich in fiber.

8. Lima beans.

Dietary fiber per cup (Cooked) – 18.7 grams.

Nutrients – Vitamin E,Vitamin K, Calcium, Magnesium, Phosphorous, Potassium. Low in saturated fats, Cholesterol and Sodium. 

9. Green Peas.

Dietary fiber per cup of cooked peas – 8.8 grams.

It’s a good source of Protein, Vitamin A,Vitamin B6, Vitamin C, Vitamin K, Riboflavin, Niacin, Folate, Magnesium, potassium and phosphorous.

10. Okra.

Dietary fiber per cup – 8.2 grams.

Its also have Vitamin A, Vitamin C, Vitamin K,Riboflavin, Niacin, Zinc, Phosphorous,Protein.

11. Acorn Squash.

Dietary fiber per cup (Backed) – 9 grams.

Nutrient- Vitamin A,Vitamin C, Vitamin b6, Magnesium, Manganese, Potassium, Thiamin.

12. ChickPeas.

Dietary fiber per cup – 8 grams.

Its also have Protein, Vitamin A , Vitamin C, , Folate, Copper,  and manganese, Omega-6 fatty acid, Omega-3 fatty acid.

13. Turnips.

Dietary fiber per cup – 9.6 grams.

Its also have Vitamin A, Vitamin C,Calcium, Magnesium,Phosphorous.

14. Broccoli.

Dietary fiber per cup – 5.1 grams (Boiled).

Its also have Vitamin A, Vit C, Vit E, vit K, Protein, Riboflavin, Thiamin, Folate, Potassium and Magnesium.

15. Berries.

Raspberries total dietary fiber per cup -8 grams. Its also have Vitamin A, Vitamin C, Vitamin K, Vitamin E, Calcium, Potassium.

Blackberries total dietary fiber per cup – 7.6 grams. Also have Vitamin A, Vitamin C, Vitamin C, Vitamin K, Potassium, Calcium, Magnesium, Phosphorous.

16. Coconut.

Dietary fiber per cup – 7.2 grams.

It also have Vitamin C, Vitamin E, Magnesium,Potassium, Phosphorous.

17. Brussels Sprouts.

Dietary fiber per cup – 10.8 grams.(Unprepared)

Its also have Vitamin C, Vitamin K, Vitamin B1, B2, B6,Folate, Potassium, Phosphorous, Calcium.

18. Bran flakes.

Dietary fiber per cup – 7 grams.

Its also have Vitamin A, Vitamin D, Folate, Sodium, Potassium, Phosphorous, Iron and Calcium.

19. Quinoa.

Dietary fiber per cup (Cooked) – 5 grams.

Its have Iron, Vitamin B6, Potassium, Magnesium.

20. Whole-Wheat Pasta.

Dietary fiber per cup Cooked – 6.3 grams.

Also have Folate, Phosphorous, Potassium, Selenium.


Tips :-

Although fiber is not a digestive food but HIGH FIBER FOODS also reduce some critical disease like as Stroke, Hypertension and Heart disease. So don’t avoid this foods.


How to Prevent Blood Sugar.


Do you have any more suggestions?

Share your experiences and knowledge with us in below comments.↓






Post Author: Asis hdr

1 thought on “The Best 20 High Fiber Foods

    سواران علم

    (November 23, 2017 - 6:59 pm)

    Hey I go to see each day some blogs and websites to read content, except this webpage provides feature based posts. thank u

Leave a Reply

Your email address will not be published. Required fields are marked *