Top 10 High-Fiber Foods

Aim for 25 to 38 grams of fiber per day.
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If you are trying to stay trim yet feel full, add fiber to your diet. Fiber is found mainly in fruits, vegetables, whole grains and beans. It can help with weight loss and maintenance, as high-fiber foods are often lower in calories than other foods. Women should consume 25 grams of fiber per day and men should have 38 grams.


A 1-cup serving of broccoli contains 2.3 grams of fiber. Try broccoli soup when the weather is cool or fresh broccoli and dip for a party.

Almonds and Peanuts

Almonds contain 3.3 grams of fiber per 1-ounce serving and peanuts contain 2.3 grams. Try chopped nuts over yogurt or low-fat frozen yogurt. Add a tablespoon of peanut butter to a slice of whole-wheat bread.

Dried Fruit

Dried fruits such as apricots, figs and raisins contain 4 grams of fiber per 1/4-cup serving. Chop dried fruit and sprinkle over oatmeal, cereal or yogurt.


Both sweet potatoes and white potatoes contain 4 grams of fiber per medium potato. Try oven-baked French fries or sweet potato fries for a tasty, reduced-fat side-dish.


One medium apple contains 4 grams of fiber. Apples are a versatile fruit and can be eaten raw, used in pies or crisps, baked and many more options.


Cooked or fresh peas contain 4.5 grams of fiber per 1/2-cup serving. Add these to a salad or eat as a side dish. Split peas are even higher in fiber with 8 grams per serving.


One fresh pear contains 5.1 grams of fiber. Try a chopped pear as part of a salad with chicken, walnuts and vinaigrette. Make a pear crisp with whole-grain oats for a double dose of fiber.

Bran Cereal

Bran cereals contain 6 to 8 grams of fiber per 1/3- to 3/4-cup serving, depending on the product. Look for high-fiber, whole-grain varieties for breakfast that contains 6 grams or more fiber per serving. You can eat bran cereals with milk, sprinkled over yogurt or incorporated into a smoothie.


Raspberries are one of the highest fiber fruits, containing 8 grams of fiber per 1-cup serving. Blackberries are also high in fiber with 7.6 grams per 1-cup serving. Try topping cereal with berries for a boost of fiber.


Beans are one of the best fiber sources and should be consumed two to three times per week in place of meat. Not only will this boost fiber, but it will also cut calories and fat. Most beans including lentils, black beans and pinto beans contain 8 grams of fiber per serving.

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