High Fiber Foods

There is a huge variety of simple, delicious meals one can make that includes fiber in every meal. 

Some things I keep in mind for most of my meals is to have protein & fiber.  Keep it simple.


HIGH FIBER FRUIT (2 g or more)

• Apple, 1 med. (5 g)
• Applesauce, unsweetened, 1 cup (4g)
• Banana, 1 med. (4 g)
• Blackberries, 1 cup (7.2 g)
• Blueberries, 1 cup (4 g)
• Cantaloupe, 1/2 medium (2.1 g)
• Cherries, pitted, 1 cup (3 g)
• Cranberries, 1 cup (4 g)
• Figs, 1 large (2.1 g)
• Guava, 1 med (5 g)
• Goji berries, dried, 3 tbspn (4 g)
• Kiwi fruit, 1 med (2 g)
• Lime, 1 med (2 g)
• Nectarine, 1 med (2 g)
• Orange, 1 med (3.4 g)
• Papaya, 1/2 med (2 g)
• Peach, 1 med (2 g)
• Pear, 1 med (4 g)
• Persimmon, 1 med (6 g)
• Plum, 1 med (2 g)
• Prunes (dried plum), 5 med (3 g)
• Raisins, 1/4 cup (2 g)
• Raspberries, 1 cup (8.2 g)
• Strawberries, 1 cup halved (3.6 g)
• Tangerines, 1 med (3 g)

HIGH FIBER VEGGIES (2 g or more):

• Artichoke, fresh & edible portions, 1 med (6.9 g)
• Asparagus spears, 10 large 7" (4 g)
• Beets, raw, 1 cup (4 g)
• Broccoli, raw, chopped, 1 cup (4.6 g)
• Brussel Sprouts, raw, chopped, 1 cup (3.6 g)
• Cauliflower, raw, chopped, 1 cup (2.6 g)
• Carrot, raw, 1 large 7.5" (2.2 g)
• Eggplant, raw, 1 cup pieces (3 g)
• Collard greens, raw, 2 cups (3 g)
• Green beans (string or snap beans), raw, 1 cup (3.8 g)
• Lettuce (romaine or loose leaf), chopped, 3 cups (2 g)
• Okra, raw, sliced, 1 cup (2.6 g)
• Onion, white or yellow, raw, chopped, 1 cup (2.8 g)
• Onion, green (scallion), raw, chopped, 1 cup (2.6 g)
• Parsnips, 1 med (5.5 g)
• Peas, green, frozen, 1/2 cup (3 g)
• Peas, sugar snap or snow, raw, 1 cup (2 g)
• Plaintains, 1/2 med (5 g)
• Pumpkin, raw, cubes, 1 cup (2 g)
• Spinach, raw, leaves, chopped, 1.5 cups (5 g)
• Squash, raw, winter (acorn, buttermilk), 1 cup cubed (2.1 g)
• Sweet Potato, 1 med uncooked (3.9 g)
• Tomato juice, 1 cup (2 g)
• Tomato sauce, 1 cup (4 g)
• Tomato paste, 2 tbspns (2 g)
• Turnips, 1 large (3.3 g)
• Turnip Greens, 3 cups (4.2 g)
• Vegetable Juice, 1 cup (2 g)
• Vegetables, mixed, frozen peas & carrots, 2/3 cup (3 g)
• Vegetables, mixed, frozen, oriental broccoli stir fry, 1 cup (2 g)
• Vegetables, mixed, frozen, broccoli, cauliflower, carrots, 1 cup (2 g)
• Yam, 1 med uncooked (5.8 g)

Other sources of fiber are:

NATURAL COMPLEX CARBS:  most types of beans/legumes, brown rice, various potatoes & squashes

LIGHTLY PROCESS COMPLEX CARBS:  whole grain, multi-grain, whole wheat, barley, sprouted grain stuff, buckwheat, bulgar, rye, millet, kamut, grits, granola, oats, spelt, quinoa, corn

A good source is Tom Venuto's eBook Burn the Fat, Feed the Muscle.  I got this book about a couple months after I gave birth to my 2nd baby in 2003 when I was looking to get back in shape after a high risk pregnancy that left me on bedrest for the majority of my pregnancy or limited physical activites.  That book is chock full of awesome information that I have incorporated into my life to have a healthier life.

Tom has been updating the book since then and recently provided a list of all these foods and various nutritional data 6-page handy dandy format.  Yes, you could get the foods list on the internet for free, so why pay for it?  Well, this is just a part of the book he updated recently and updates for the book are free as long as you own the book.  I've found these updates and the book invaluable.  It's like my readily accessible reference source.

Will share more of other stuff of Tom's I've learned over the years in later blog posts as well as from other people I've learned and gained wisdom from.  Tom is a wealth of knowledge.