Fiber 101: Top 20 Fiber-Rich Foods - A Grocery List for a High Fiber Diet

Recently, we’ve been exploring the benefits of fiber in celebration of our latest product PlantFusion Protein + Fiber. We covered many of the health benefits of a high-fiber diet and have taken a deep-dive into the differences between insoluble and soluble fiber. Now, we’re sharing the ultimate guide in fiber-rich foods! 

If you’re looking to start a high fiber diet or simply to add more fibrous foods to your diet, here are the top 20 foods you should have in your kitchen!

➤ CLICK HERE to check out PlantFusion's latest product, featuring 5g of prebiotic fiber! 

  1. Raspberries

They may be small, but they’re full of fiber! Raspberries have 8 grams of fiber per cup! In that same serving, these tiny red berries offer 54% of your daily vitamin C needs and 41% of your daily allotted manganese. 

  1. Amaranth

Amaranth is an ancient grain that has been eaten around the globe for thousands of years. It’s rich in fiber offering 5 grams of fiber per one-cup serving. In addition to helping you reach your daily fiber goals, amaranth is great for a plant-based diet, offering 9.3 grams of protein and 29% of your daily need for iron per cup. 

  1. Pumpkin

This autumnal squash is made for more than just pumpkin-spiced holiday drinks! Did you know that one cup of canned pumpkin contains 7 grams of fiber? Plus, it’s chock-full of beta-carotene, the same antioxidant that gives pumpkin and carrots their color. The body turns this powerful antioxidant into vitamin A, only a ½ cup of pumpkin offers 200% of the daily recommended value! 

  1. Pears

A medium-sized pear is one of the most fiber-rich foods you can grab with 5.5 grams of fiber! Also, it has 16% of your daily value of copper, which is an essential trace mineral that helps the body to produce energy, collagen, and to absorb iron. And pears help the body in its anti-inflammatory response. 

  1. Avocados

This delicious and unique food is known for being extra - and it certainly is extra loaded with fiber! In each cup, there are 10 grams of fiber. Avocados are full of healthy fats, have 26% of your daily needed value of vitamin K, and are highly versatile, great in sweet and savory dishes. 

  1. Prunes

They might not be the most glamorous of fruits, but this under-valued fruit is a great addition to a fiber-rich diet. A cup of prunes contains 12.4 grams of fiber - but that’s not where the health benefits end. They have 9% riboflavin and have even been found to be helpful when trying to lower blood pressure 

  1. Blackberries

Just like their sweet, red cousins, blackberries are small, but mighty in fiber - and many other nutrients as well. A one-cup serving has 8 grams of fiber and half of the manganese you need to consume in a day. Many in the health community have argued that this fruit is a superfood, as it’s also packed with antioxidants and is potentially beneficial for brain health. 

  1. Apples

One medium-sized apple has about 4 grams of fiber - and is mainly composed of water and carbs. Apples are also a great source of vitamin C and potassium!  

  1. Green Peas

While some find peas mushy and undesirable, when the delicious greens are prepared correctly, they can be an amazing addition to many plates. Plus, they have 9 grams of fiber per cup! They’re also a great way to add more zinc and vitamin E to your diet. 

  1. Corn

Is there any vegetable more versatile than corn? Used as a grain, a barbeque staple, and a movie theatre classic, corn has so much to offer! It is as versatile in flavor as it is filled with nutrients. Corn has 3.5 grams of fiber, 3.4 grams of protein, and even micro-nutrients such as phosphorus, which is beneficial for muscle tissue. 

  1. Potato

In recent years, plain white and yellow potatoes have received a bad rap. We’re here to tell you, they’re not as bad as they’ve been painted to be, and when prepared properly, can be a healthy addition to a fiber-rich diet. A medium-sized baked potato with the skin has about 4.3 grams of fiber! They’re loaded with nutrients such as potassium (26% daily recommended value), niacin (12% daily recommended value), and folate (12% daily recommended value). 

  1. Whole-wheat Spaghetti

Everyone loves pasta and it can be a part of a balanced and fiber-full diet. One cup of whole-wheat spaghetti has 6 grams of fiber and 7.5 grams of protein. Plus, it unexpectedly has a great amount of manganese (97% daily recommended value) and selenium (52% daily recommended value). Selenium, which acts as a powerful antioxidant, assists the body in fighting off free radicals that can damage your cells. 

  1. Lentils

Lentils come in an entire rainbow of varieties. Popular lentils include brown, puy, yellow, green, beluga, and more! Boiled, prepared lentils have 15.5 grams of fiber per one-cup serving. 15.5 grams! Lentils can be eaten as a side dish and are an excellent addition to soups. This legume offers thiamine, also known as B1, which is known to be an immune system booster. 

  1. Black Beans

Black beans are well-loved for their plant-based protein, offering 15.2 grams of protein per cup. Of course, to be on this list, they’re also filled with fiber. Each cup of black beans has 15 grams of fiber, making them a great choice to get your daily fill. Black beans have also been noted to assist in blood sugar regulation. 

  1. Sunflower Kernels

This dug-out favorite is an all-star when it comes to fiber. Each ounce has 3 grams of fiber and offers an abundance of healthy fats as well, which have been linked to heart health. Other nutrients include vitamin B and selenium! 

  1. Broccoli

Perfect in stir-fry, just one cup of broccoli has 5 grams of fiber! The health benefits of this fibrous green vegetable are no secret, as it contains a wide variety of vitamins and nutrients including vitamins A, C, E, K, and even folic acid. Folic acid aids in many bodily functions as it helps in the creation of healthy red blood cells that oxygenate the body. 

  1. Brussels Sprout

In recent years, this once detested vegetable has gained a lot of love! Roasted and coated in flavorful seasonings, they’ve taken restaurant menus by storm. Each cup has 4 grams of fiber and has many different vitamins and minerals. In just a half-cup serving, there is 137% daily recommended value of vitamin K, which is imperative for healthy bones and blood clotting. 

  1. Barley

The next time you reach for a grain, try something new with a serving of barley. One cup of barley has 6 grams of fiber and is healthful for many other reasons. Barley has a long list of nutrients, which can be magnified when the grain has been sprouted! Barley is also a great source of beta-glucans which have been seen to reduce “bad” cholesterol in the body. 

  1. Oatmeal

A simple and well-known breakfast go-to, oatmeal is a cozy meal that can help you to feel your best! With 5 grams of fiber per cup, oatmeal is great for digestion. It also has a long list of nutrients, such as manganese, zinc, copper, and vitamin B5. Vitamin B5, also known as pantothenic acid is a water-soluble vitamin that aids in the production of blood cells and the creation of energy.  

  1. PlantFusion Protein + Fiber

Sometimes we don’t always have time to track down these delicious, fresh sources of fiber. If you’re on-the-go and need a quick boost in your daily fiber intake, it might be beneficial to add a supplement to your daily routine. PlantFusion Protein + Fiber is a cost-effective, delicious, and simple way to make sure you’re feeling your best!

➤ CLICK HERE to check out PlantFusion's latest product, featuring 5g of prebiotic fiber!