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List of Foods High in Fiber

Updated January 17, 2019

Fibre offers a host of health benefits and should be included in your everyday diet. Fibre can help promote weight loss and aid in the battle against constipation. It can also benefit those with high cholesterol, diabetes, certain gastrointestinal disorders or heart disease. Food with five grams or more of fibre is considered to be high in fibre.

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Fruit is a delicious addition to any diet. It also includes large amounts of fibre, particularly oranges, pears, apples and dried fruits. Make sure to eat the skin of the fruit, because that's a high source of fibre. Berries also offer a large supply of fibre, including strawberries and raw blackberries. One cup of raspberries can contain eight grams of fibre.


Learn to love your vegetables. Most are rich in fibre, including spinach, broccoli and a variety of beans, such as lima and kidney. Add a medium serving of artichokes to any meal and you can garner a fibre intake of 10.3 grams. Better yet, one cup of cooked split peas contains a whopping 16.3 grams of fibre.

Whole Grains

Do you start each morning with a bowl of bran cereal for breakfast? If so, you're adding a great deal of fibre to your diet, because whole grains in general contain a lot of fibre. Whole-wheat pastas and breads, such as bagels and muffins, are considered fibre-rich foods. Popcorn and corn on the cob offer fibre as well, but don't destroy the health benefits by slathering them in butter.

Nuts and Seeds

Nuts and seeds are filled with fibre. In fact, one small ounce of sunflower seeds delivers four grams of fibre. Almonds, peanuts and walnuts all feature a lot of fibre. Carefully monitor your intake of nuts, however, because they can be incredibly fattening. Flaxseed and soy nuts, on the other hand, are not only high in fibre but they also contain very little fat.

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About the Author

A travel writer since 2002, Leah Rendon has written countless articles for online pop-culture magazines and various travel-related websites, including Eurobooking and World66. Gosford also has experience in copywriting, having developed a series of articles related to network marketing. She graduated from the University of California, Los Angeles with a degree in theater arts.

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