High Fiber Fruits and Vegetables to Improve Your Diet Chart

high fiber fruits

Are you running short of ideas to make the perfect high-fiber diet plan? Does the enormous food options in the grocery store puzzle you? Well, do you need to worry when you have us? Here we have curated the best high fiber fruits, veggies, and more to give you the perfect nutrition.

Healthy fibers are right for you and keep you away from many health problems. More so, if you’re on a weight loss diet, fiber rich foods are a must inclusion. Since the American diet lacks the right amount of fiber supply, you need to make a high-fiber diet plan for yourself. And to do that, we’re here to help! Please scroll down to know if your favorite food with high fiber has made it to the list or not!

What Is Fiber?

Before we know what the high fiber fruits, veggies, legumes, and seeds are, you must understand in totality what fiber is all about.

Fiber carbohydrates that are complex and consist of indigestible sugar molecules that form a long chain. You’ll find these complex carbohydrates to be present abundantly in legumes, veggies, fruits, and grains.

You can broadly classify fiber into two kinds. One is soluble fiber, and the other is insoluble fiber. Below we have explained to you in detail what these two are and how they help in the human body.

Here are the following:

Soluble Fiber

What comes to your mind when you hear the term ‘soluble’? Doesn’t that mean a substance that can dissolve easily in the water? Yes, foods contain soluble fiber that mixes with the water and forms a gel-like substance known as bulk. When your body forms the gel-like substance, you remain full for a long time and maintain a balanced blood sugar level.

Soluble fiber is known to help keep your cholesterol levels regular and also prevents you from frequent cravings. Although there are many more soluble fiber foods, one of the best sources of soluble fiber is chia seeds.

Insoluble Fiber

As the name suggests, insoluble fiber cannot melt in water and moves down the digestive tract remaining undigested. So, when these bulk up, you can easily pass stool from your body.

High Fiber Fruits, Veggies, Nuts, Legumes and Seeds

Selecting the foods for a high-fiber diet plan can be quite confusing. But we are here with the best high fiber fruits, veggies, and more.

Scroll down to know the platter you can choose from. Here are the following foods that are high in fiber:

Acorn Squash

Who doesn’t like the taste, and sweetish flavor of a quash? Apart from a good 9 grams of fiber content, you can get reasonable amounts of vitamin C to boost your immunity. But remember to bake it to get the maximum fiber and other nutrient content intact in acorn squash.

high fiber fruits

Black Beans

Black beans can easily make its way to a printable list of high fiber foods. It is a great solution to lower the levels of bad cholesterol and fight off any of your heart problems. Simple make a meal out of black beans and provide yourself the perfect nutrition. With only half a cup of cooked black beans, you can get about 15 grams of fiber content.

Chia Seeds

As you already know, chia seeds are one of the best sources of soluble fiber. How can it not make itself to the high-fiber foods chart? Add around two tablespoons of chia seeds to your smoothies, salads, yogurt, and more to get 8.3 grams of fiber content daily.


You can count raspberries among the high fiber fruits to include in your diet for perfect nutrition. You must know that fruits usually are an ideal source of nutrients that your body needs. And the fiber content in it makes it even more valuable. With just a cup of fresh raspberries, you can provide yourself with eight grams of fiber content. So, bring out your cereal and add a cup of raspberries to give your day a splashing start!

high fiber fruits


Blackberries, too, are among the high fiber fruits to consume. Similar to raspberries, eight grams of fiber content is present in one cup of blackberries. But be sure to buy the ones with a darker black hue to get the perfect amount of fiber, and other nutrients blackberries possess. More so, if you’re on a weight loss regime, blackberries can be a great choice as a high fiber snack.

Green Peas

Don’t those green round pearl-like veggies fascinate you? But do you know they can be small in size, but the fiber content it possesses is huge? With a cup of green peas, you will get almost seven grams of fiber content. Alongside supplying with a massive amount of fiber, it contains eight grams of proteins too. So, doesn’t the fascinating green pearl amaze you with its nutrient content?

Canned Pumpkin

With Halloween buzzing around the corner, you must have bought pumpkins already? But do you know that the Halloween veggie is filled with fiber and can give a perfect boost of other nutrients too? With only half a cup of pumpkin, you can provide 4 grams of fiber content supply to your body. More so, it a versatile veggie that can make its way to numerous foods items like soups, cakes, muffins, pies, curries, and more.

Kidney Beans

You already know that beans are one of the best sources of fiber. So that makes it quite evident that kidney beans are a perfect choice for a high-fiber diet. With around half a cup of kidney beans, you are getting 6.5 grams of fiber content.


If you aren’t familiar with the term chickpeas, you must know what garbanzo beans are. It’s a fantastic choice for salads and makes it tasty and filled with fiber too. With about half a cup of chickpeas, you’ll get almost 6.2 grams of fiber supply.

Flax Seeds

Flax seeds are not as potent as chia seeds, but the two tablespoons of whole flaxseeds can provide you with seven grams of fiber content. Alongside providing you with a perfect amount of fiber, it is also a good source of fatty acids. Flaxseeds are also a versatile food that can make its way to numerous baking products, smoothies, salads, and more. So, sprinkle some dry roasted flaxseeds and get the boost of fiber in your diet. More so, they count among the best high fiber snacks that provide you with weight loss benefits.


Are you looking for impeccable high-fiber foods? Well, then broccoli is indeed one of them. By merely adding them steamed to your dinner, lunch, or evening snack, you’re providing yourself with 5.1 grams of fiber content. It also contains other potential nutrients that are good for you.

Artichoke Hearts

The hearts of the artichoke are brimming with the perfect amount of fiber. It is delicious and very good for your health. You might find it a little difficult to crack open and find out the trick to cook it. But when you unfold the secret, the task is going to be easy as pie. By eating only half a cup of artichoke hearts, that’s cooked, you will get 4.8 grams of fiber content.


If you’re looking for high fiber vegetables, then parsnips are indeed one of them. You can relate them very well to the family of carrots, which can provide you with 7 grams of fiber. It has a slightly sweet taste that makes it a perfect inclusion to your veggie soup.


Pomegranate Seeds

You can always vouch on pomegranate to give you a massive number of antioxidants, protein, fiber, and more. So, how can they not make it to the high-fiber diet chart? With half a cup of pomegranate seeds, you will be getting more than 5 grams of fiber. More so, it is also a great inclusion if you’re thinking of losing weight.


Fruits are always the best choice when thinking about supplying your body with nutrients. By eating one medium-sized pear with the peel on, you’re getting 5.5 grams of fiber. However, you need to make sure you leave the skin on to get the full nutrient content.


Do you like eating apples without the peel? Well, that’s not a good thing to do! Leave the peels on, and only then you can get all the benefits of apples. Slice up one medium-sized apple leaving the peel on and eat as a snack or add it to your cereals. You are sure to make it a high fiber cereal with 4.4 grams of fiber from apple and the rest from other whole grains. Give your morning the perfect start by adding apples to your breakfast!


Oranges are one of the best high fiber fruits that must be mentioned on your printable list of high fiber foods. By consuming one big-size orange peeled, you can get around 4.4 grams of fiber content. More so, if you’re thinking of narrowing your waistline, oranges are a must.


Do you love a creamy salsa for your nachos? Well, it’s not going to keep full for long, but by having a little bit, you can provide yourself with a huge amount of fiber. One avocado can provide you with 13 grams of fiber. Isn’t that amazing? You can keep your taste-buds active yet provide yourself with healthy fats, fiber, and other beneficial nutrients.

high fiber fruits


Bananas are a perfect example of a high fiber content fruit. It contains a significant amount of fiber and potassium that can help keep your blood pressure levels regular. By consuming one peeled banana, you can supply your body with more than 3 grams of fiber. Try making some exciting recipes to boost yourself with the ideal nutrients and keep your tastebuds something new to try each day.

Russet Potatoes

Do you think carbs are harmful? Well, that’s not true! Not all carbs are bad for your health. Truly, potatoes have made itself to the list of best foods when avoided, but russet potatoes have health benefits. It contains the right amount of fiber and other nutrients. One russet potato in the baked form and with the peel on contains 4.8 grams of fiber. But consuming them is a good idea, and be sure to leave the peel on. Only then can you provide yourself with all its nutrients.


Are you looking for high fiber snacks? Well, then ditch those pretzels and start munching on carrots. Toss them into a zip lock bag and keep them handy in your drawer or car pouch. But remember to chop up one whole carrot to provide yourself with 3.4 grams of fiber during your snack-time.

Whole Grain Bread

Bread is a go-to when you think about breakfast! But choosing the right bread is essential to provide yourself the perfect nutrients. Earlier people used to consume white bread, which is not suitable for your health. But now you must be more concerned about the bread you’re eating and looking for whole-grain bread. However, another kind of bread, which is the multigrain bread, can confuse you. Remember always to choose whole-grain bread to get almost 4 grams of fiber content in each slice.

Whole Grain Pasta

With the variety of pasta available in the US, it has turned into a go-to for your lunchbox. It’s quick to make and even tastier to eat. But it is usually made out of refined flour, which is not the right choice for your health. Nevertheless, new brands have come up with the fantastic idea of making whole grain pasta, which is right for you. So, buy the whole grain pasta and provide yourself with a significant amount of fiber. But it’s best if you kept in mind that a cup of cooked penne pasta provides you with 3.8 grams of fiber. And a cup of boiled spaghetti gives you almost 6 grams of fiber. So, choose your pasta type accordingly.

Final Thoughts

As we come to the end of our blog today, don’t you have a massive platter of high fiber fruits, veggies, legumes, and more? So, now start making your high-fiber foods chart and provide yourself with all the nutrients the foods above contain.


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