the foods you choose to eat really can help you reclaim your health!

High Fiber Foods List

The best healthy eating plans
include high fiber foods.

Low in Calories — High in Nutrition

Fiber content per 100 grams edible portion (or serving size stated)

Beans
(Legumes)

Chickpeas 7.6 g
Edamame (soy) 5.2 g
Garbanzo 7.6 g
Lima Beans 7.7 g
Kidney 7.4 g
Lentils 7.9 g
Pinto 9.0 g
Soy Bean 6.0 g

Fruits
and Berries

Acai Berry
Apples 2.4 g
Avocado 6.7 g
Banana 2.6 g
Berries 2.4 g
Blueberries 2.4 g
Cantaloupe 0.9 g
Oranges 4.5 g
Pineapple 1.4 g

Nuts
and Seeds

Almonds 12.2 g
Flax seeds 27.3 g
Hazelnuts (Filberts) 9.7 g
Peanuts 8.5 g
Pecans 9.6 g
Pine Nuts (Pinyon) 10.7 g
Pumpkin seeds 6.0 g
Sunflower seeds 8.6 g
Black Walnuts (dried) 6.8 g
English Walnuts 6.7 g

Whole Grains

Amaranth 6.7 g
Barley 15.6 g
Buckwheat 10.0 g
Oats 10.6 g
Quinoa 7.0 g
Rice – Brown 3.5 g

Vegetables

Bok Choy 1.0 g
Carrots 2.8 g
Chinese Cabbage 1.2 g
Kale 2.0 g
Lettuce 1.3 g
Pumpkin 2.9 g
Spinach 2.2 g

Herbs, Spices, Sweets

Cinnamon (1 Tbls) 4.1 g
Dark Chocolate (2.6 oz) 4.7 g

Fiber content based on data for 100 grams edible portion (or serving size stated) published by United States Department of Agriculture (USDA), National Nutrient Database for Standard Reference (SR-22).

Healthy choices for weight loss food or for a heart healthy diet are in the freezer, on the pantry shelf, and in your breakfast bowl.