Getting all of your required fiber in per day is not an easy challenge. However, it can be done! The easiest way to tackle this is to figure out how much fiber is in each food item you might be thinking about eating, and to start out with some simple additions to your diet. In this post you will learn how to do both!

Start with Some of These High Fiber Foods

high fiber foods

The table below gives you detailed information on fiber content in certain foods. It also allows you to display each food in order of the type of food, and by total fiber content. Included is a list of 100 food items that are high in fiber.  For the complete Fiber Content of Common Foods table click the link! The complete table will allow you to search even more in depth for more foods!

Hopefully this will give you some ideas on what kinds of foods to add into your diet, as well as provide you with some hope that switching up your diet doesn’t have to be a bad thing! You can still find really tasty foods that are high in fiber, and you don’t need to view your new diet as just having a plate of lettuce and carrots for dinner. You might be surprised what you find out below!

Food ItemFood TypeMeasurement/SizeTotal Fiber (grams)Insoluble Fiber (grams)Soluble Fiber (grams)
Bran, Corn, dryBran1 cup63.261.22
All-Bran Buds (Kellogg's) Cereal1 cup36.028.08
Coconut, freshFruit/Nut1 Medium35.731.83.9
Barley, dryGrain1 cup31.024.07
Beans, soybeans, roastedLegume1 cup30.416.713.7
Amaranth, dryGrain1 cup30.020.010
Black Turtle Beans, cookedLegume1 cup28.0--
Fiber One (General Mills)Cereal1 cup27.926.61.3
Wheat Bran (Arrowhead Mills)Cereal1 cup27.425.22.2
All-Bran with Extra Fiber (Kellogg's)Cereal1 cup27.025.02
Teff, dryGrain1 cup26.721.75
SorghumVegetable1 cup26.518.58
Bulgur, dryUnknown1 cup25.621.34.3
Flax SeedSeed1 cup25.511.713.8
Bran (Nabisco) 100%Bran1 cup24.822.42.4
Bran, Rice, dryBran1 cup24.821.63.2
Bran, wheat (unprocessed)Bran1 cup24.822.91.9
Figs, dried, uncookedFruit1 cup24.316.38
Corn Bran, rawGrain1 oz22.0--
All-Bran (Kellogg's)Cereal1 cup20.018.02
Flour, triticale, whole grainFlour1 cup19.015.53.5
Navy Beans, cookedLegume1 cup19.0--
White Beans, small, cookedLegume1 cup19.0--
Yellow Beans, cookedLegume1 cup 18.0--
Pea (green) undiluted Vegetable1 cup17.615.22.4
Flour, soy, defattedFlour1 cup17.59.67.9
Adzuki Beans, cookedLegume1 cup17.0--
French Beans, cookedLegume1 cup 17.0--
Millet, dryGrain1 cup17.013.83.2
Buckwheat groats, dryUnknown1 cup16.914.62.3
ChestnutsNuts1 cup16.713.23.5
Split Pea with ham or bacon, undilutedSoup1 cup16.514.12.4
Wheat, cracked whole wheatGrain1 cup16.514.02.5
Prune, cooked, unsweetenedFruit1 cup16.412.24.2
Pear, dried, cooked, unsweetenedFruit1 cup16.37.58.8
Peas, split, yellow, green, cannedVegetable1 cup16.314.12.2
Peas, split, yellow, green, cooked driedVegetable1 cup16.314.12.2
Almonds Nuts1 cup16.014.02
Cranberry Beans, cookedLegume1 cup16.0--
Kidney Beans, cookedLegume1 cup16.0--
Lentils, cookedLegume1 cup16.0--
Peas, split, cookedVegetable1 cup16.0--
Lentils, cooked from driedLegume1 cup15.614.41.2
Erewhon #9 Granola with Bran (US Mills) Cereal1 cup15.19.25.9
Flour, barleyFlour1 cup15.011.73.3
Mung Beans, cookedLegume1 cup15.0--
Pinto Beans, cookedLegume1 cup15.0--
Flour, ryeFlour1 cup14.910.94
Kretschmer Honey Crunch Wheat Germ (Quaker)Cereal1 cup14.811.13.7
Beans, Pinto, cooked driedLegume1 cup14.710.93.8
Flour, whole-wheatFlour1 cup14.612.52.1
Pine nuts - pignoliasNuts1 cup14.613.11.5
Wheat, germGrain1 cup14.611.03.6
Bran, Oat Bran, dryBran1 cup14.57.76.8
Fiber One Bran CerealGrain1/2 cup14.0--
Lima Beans, cookedLegume1 cup14.0--
Peas, green, frozenVegetable1 cup14.0--
Pine nuts - pinyonNuts1 cup13.912.51.4
SapodillaFruit1 medium13.99.04.9
Pistachio nutsNuts1 cup13.810.43.4
Wheat, speltGrain1 cup13.712.11.6
Pear, driedFruit1 cup13.58.15.4
Beans, Refried, cannedLegume1 cup13.49.24.2
DatesFruit1 cup13.411.22.2
Sunflower seedsSeeds1 cup13.410.72.7
Beans, Lima, cooked dryLegume1 cup13.26.27
PeanutsNuts1 cup13.210.52.7
Peach, driedFruit1 cup13.17.06.1
Beans, baked with pork in brown sugarLegume1 cup13.08.05
Beans, baked, vegetarian Legume1 cup13.08.05
Coconut unsweetenedFruit/Nut1 cup13.011.91.1
Golden Flax (Health Valley)Cereal1 cup12.99.43.5
Mixed nuts with peanutsNuts1 cup12.810.22.6
Poppy seedsSeeds1 cup12.71.411.3
Erewhon New England Style Granola- Maple (US Mills)Cereal1 cup12.67.25.4
Beans, garbanzoLegume1 cup12.510.02.5
Macadamia nutsNuts1 cup12.59.92.6
Erewhon Sunflower Crunch Granola (US Mills)Cereal1 cup12.47.15.3
Wheat, glutenGrain1 cup12.4--
Erewhon New England Style Granola-Date Nut (US Mills)Cereal1 cup12.16.95.2
PruneFruit1 cup12.15.66.5
Beans, baked with pork in tomato sauce Legume1 cup12.07.05
Flour, buckwheatFlour1 cup12.010.31.7
Garbanzo Beans, cooked Legume1 cup12.0--
Gnu Foods High Fiber BarGrain1 bar12.0--
Oat Bran, rawBran1 oz12.0--
Pinon nutsNuts1 oz12.0--
Prunes, driedFruit1 cup12.0--
Wheat Bran, rawGrain1 oz12.0--
Erewhon Spiced Apple Granola (US Mills)Cereal1 cup11.96.85.1
Beans, Navy, cooked driedLegume1 cup11.77.34.4
Sesame seedsSeed1 cup11.78.82.9
Erewhon New England Style Granola-Honey Almond (US Mills)Cereal1 cup11.66.65
Flour, barley maltFlour1 cup11.59.02.5
Beans, kidney, cooked dryLegume1 cup11.45.75.7
Bran Cereal with Apples and Cinnamon (Health Valley)Cereal1 cup11.49.81.6
Peas, cowpeas, cooked driedVegetable1 cup11.29.81.4
Beans, Northern, cooked driedLegume1 cup11.18.32.8
Trail mixDessert1 cup11.19.12
BreadfruitFruit1 cup11.0--


Two key things I encourage you to do with this table:


1) Sort the items according to their total fiber content. This will allow you to see which items are the highest in fiber and will allow you to see which things are your best bets to add to your diet

2) Sort the items according to their food type. You are then able to see the fiber contents of some of your favorite food groups!

It is very important to remember one key piece of advice when adding fiber into your diet- to be sure to drink plenty of water! If you eat too much fiber too soon it can mess with your system and cause digestion issues. Increased water intake can regulate this and ease stomach woes. Regardless, it will still be a shock to your body when you start eating more fiber, but you can definitely aid in the transition by keeping yourself hydrated!



Fiber is an amazing part of many healthy foods. It can help you-

1)Lose weight.

2)Maintain bowel regularity.

3) Speed up the elimination of toxic wastes in the colon.

4) Has been shown to reduce high cholesterol levels.

5) Control blood sugar levels.

Secondly, to give your diet an immediate boost, start with the following high fiber foods!


1) Apples-

Apples are so simple and yet so awesome for you. Apples come in many different varieties and tastes, but they all have one thing in common… Yup! You guessed it! They are very high in fiber!

A lot of people wonder justApples are fruits with fiber how much fiber is in an apple. This number will inevitably vary between apple varieties, how you prepare the apple, and whether or not the apple has been cooked (into a pie or dessert, etc), but most apples have just about 4 grams of total fiber.

The fiber content in apples rests mostly in the peel so be sure to eat that as well! If you are like a lot of people, you may not like the peel very much, and that is okay, as apples still are a great addition to any diet even without the skin! However, if you are shooting for a increase in fiber, leave the peel on!

Other benefits of eating apples can be found on this post from Best Health Magazine.

Raisin Bran that is a great part of any high fiber diet2) Raisin Bran Cereal-

Raisin Bran is a popular cereal that packs about 7 grams of fiber per cup! It is a wonderful addition to any high fiber diet, and will really give you that boost that you need to start to up your daily fiber intake.

Raisin Bran is also high in potassium, protein and has a plethora of essential vitamins and minerals to keep you healthy. Start your day out with a bowl and reap the benefits!

Almonds are a very good addition to any high  fiber diet and they are a very health food.3) Almonds-

Almonds are a definitely a fiber super food. They are extremely high in fiber at 8 grams per 1/2 cup, and include many other health benefits. They are indeed high in fat, but don’t let this deter you, as these fats are healthy fats. Adding these to your high fiber diet is a simple first step to hitting your daily fiber goals.

Almonds can be found in just about any supermarket and there are plenty of different varieties. Plain almonds are great as they will be low in sugar and other additives, but you might want to try the roasted and salted almonds first. Wonderful Almonds are a great brand, and these nuts always tastes excellent.

Peas are high in fiber and a great addition to any high fiber diet4) Green Peas-

While not everyone’s favorite vegetable. Peas are packed with fiber at 7 grams per cup. Peas are a simple side you can add to just about any meal. Peas are also high in vitamin C which promotes a healthy immune system.

5) Beans-

Beans are truly a magical part of any diet. Beans are commonly known as the food that makes you pass gas, and this is indeed true, especially if you are adding them to a diet that didn’t have a lot of fiber to begin with! However beans are an easy and essential part of any high fiber diet. They are also extremely high in protein, antioxidants, and plenty of vitamins and minerals.

Hopefully yBeans are very high in fiber and are a magical fruit!ou can now answer the question of what your daily fiber intake might look like. I also hope you are convinced that you need to start looking into upping your fiber intake. Fiber is an extremely important part of a balanced diet and it can help to change your life if it is incorporated into your daily regime.

Above everything written here, remember to listen to your body. Make small changes and up your fiber intake over time, and you will definitely reap the benefits!


Remember these key steps-

1) Slowly increase your fiber intake over time and allow your body to adjust. Focus on small changes! An example of a good small change is to add flax seeds into your diet. They are very small and you can increase these in very small dosages and see how your body does with the new addition. They are high in omega-3 fatty acids which are very good, heart-healthy fats.

2) Drink LOTS of water when making these changes to aid in your body’s digestion.

3) Listen to your body and don’t over do it with fiber (too much of anything can be a bad thing).

4) Remember to check my post of How Much Fiber Per Day Do You Actually Need to determine your daily fiber requirements because they are different for each person. For most of you that are reading this you will need either 38 grams per day if you are a male or 25 grams per day if you are a female. This does change depending on age so make sure you are getting the right level for your dietary needs.

Good luck with your quest to up your daily fiber intake!