List of Highest Fiber Foods in Order

Fiber is a part of plant-based foods that your body cannot digest or absorb. Fiber comes in two forms, soluble and insoluble, and have several important health benefits, including helping aid digestion in your body and helping to add bulk to your stool. Additionally, maintaining a diet that is high in fiber can help lower your risk of diabetes and heart disease, according to the Mayo Clinic.

Bran

Bran, which is commonly found in many cereals, is loaded with fiber, with 20 grams per 1 cup serving. Eating a cup of bran cereal each day is one of the best ways to incorporate more fiber into your diet.

Beans

Beans are another excellent source of fiber. Lentils are a cheap and excellent source of dietary fiber, with a full 15 grams per 1 cup serving. Black beans also have 15 grams per 1 cup serving. Kidney beans and lima beans both contain 13 grams of fiber per 1 cup serving.

Oatmeal

Oatmeal is widely regarded as a healthy breakfast option because of its high fiber content. 1 cup of oatmeal has 12 grams of fiber.

Vegetables

Vegetables are next in the list of highest fiber foods. Avocados, which can also be considered fruits, have 12 grams of fiber in each medium-sized avocado. Peas are another great source of fiber, with 8 grams per 1 cup serving. Green leafy vegetables are also a great source of fiber. Kale, for example, has 7 grams of fiber per 1 cup serving. Winter squash and sweet potatoes both have 6 grams of fiber for every 1 cup serving.

Fruits

Fruits are another excellent source of fiber. Raspberries top the list of high-fiber fruits, with 8 grams of fiber for each 1 cup serving. Next are grapefruits, which have 6 grams of fiber for every 1/2 grapefruit. Apples and pears both have 5 grams fiber per 1 cup serving and strawberries, blueberries and bananas each have 4 grams of fiber for each 1 cup serving.

Bread, Pasta and Rice

Whole grains such as whole wheat bread, whole grain pasta and brown rice are great sources of fiber. A half-cup of brown rice has 4 grams of fiber; a half-cup of whole wheat pasta has 3 grams of fiber per 1/2 cup serving; and 1 slice of wheat bread has 2 grams of fiber.