Printable List of High Fiber Foods (Free download!)

“Printable List of High Fiber Foods (Free download!)” was written by Amy Puccini. Edited/reviewed by Katie Dodd, MS, RDN, CSG, LD, FAND. Amy is a dietetic intern at Oregon Health Sciences University.

What is fiber? | Benefits of fiber | Fiber sources | Tips and Tricks

If you’ve been trying to improve your diet, you’ve probably come across the recommendation to increase your fiber intake. But why? Well, you’ve come to the right place.

Not only will we equip you with an awesome printable list of high fiber foods (FOR FREE!), we will also look at the different types of fiber, how it keeps you healthy, and the best tips and tricks around for adding more fiber into your diet in an easy and delicious way.

What Exactly is Fiber?

Fiber is the indigestible part of plants and carbohydrates, which is exactly why fruits and vegetables are such an excellent source. There are two different types, soluble and insoluble, and our bodies need both to maintain good gastrointestinal health.

Soluble Fiber

Soluble fiber breaks down in water creating a gel like substance which slows digestion and helps you feel fuller longer.

Did you know that soluble fiber can aid in the regulation of blood glucose and cholesterol?

Insoluble Fiber

Insoluble fiber stays intact and adds bulk to our stools, decreasing the amount of time it takes to travel through our intestines.

This type of fiber can help anyone who may be struggling with constipation or irregular stools!

How Much Fiber Do I Need?

Women should aim for a total of 25 grams of fiber per day. Men should aim for a total of 38 grams. Older adults may need less. However, a majority of adults do not meet their fiber goals.

How Does Fiber Keep me Healthy?

Fiber has many health benefits associated with it including:

  • Lowering cholesterol and triglyceride levels
  • Control blood sugar levels
  • Achieve and maintain a healthy weight
  • Maintain normal and regular bowel movements
  • Reduce or prevent constipation

What are the Best Sources of Fiber?

Fiber can be found in cereals, grains, beans, fruit, and vegetables. Check out our free printable list of high fiber foods below!

 Serving SizeFiber (grams)
Fiber One, General Mills1/2 cup13.0
Bran Buds, Kellogg’s1/3 cup12.0
All-Bran, Kellogg’s1/2 cup10.0
Raisin Bran, Kellogg’s3/4 cup8.2
Instant Oatmeal1 pack3.0
Cheerios1 cup3.0
Navy beans1 cup19.0
Lentils1 cup16.0
Black beans1 cup15.0
Pinto beans1 cup15.0
Chickpeas1 cup12.5
Edamame1 cup8.0
Artichokes1 cup7.7
Spinach, cooked1 cup7.0
Potato1 medium6.9
Brussel sprouts1 cup6.4
Broccoli, cooked1 cup5.1
Green Beans1 cup4.0
Avocado, cubed1 cup10.1
Raspberries1 cup8.0
Figs, dried1/2 cup7.3
Pear1 medium5.5
Blueberries1 cup3.6
Strawberries1 cup3.0

Printable List of High Fiber Foods

Without further ado, here is our printable list of high fiber foods.

CLICK HERE to download your free copy.

Printable List of High Fiber Foods

Tips and Tricks

Before you head to the grocery store and stock up on all your fiber-full favorites, there are just a few things you should know.

  1. Increase your fiber intake slowly – When fiber is rapidly introduced into your diet, you may notice symptoms such as bloating, cramping, and gas. If you want to learn more about recognizing the signs related to too much fiber, check out this article here.
  2. Drink more water – Fiber tends to act like a sponge, absorbing water to soften your stool. Aim for 8 glasses of water or another low-calorie beverage every day.
  3. Start your day the fiber way – Breakfast cereals are an incredible easy way to up your daily fiber intake. However, cereals can also pack in the sugar, so be sure to read the label first!
  4. Work smarter, not harder – Try adding in fiber all-stars like beans to soups, salads, or side dishes.

If you are experiencing discomfort from eating too much fiber, check out our article too much fiber.

Bonus – High fiber snack recipe

I couldn’t leave you with all this good information without an easy and delicious way to put it into practice! This high fiber snack recipe will please tastebuds of ANY age. Without further ado… I give you no bake cookie bites!

cookie ball image with words 19- grams of fiber


  • 3 scoops chocolate protein powders
  • 1/4 cup of ground flaxseed
  • 1/2 cup unsalted peanut butter
  • Optional, roll in oats


  • In a large bowl mix 3 scoops of your choice of a chocolate protein powder, ¼ cup of ground flaxseed and ½ cup of unsalted peanut butter.
  • Once well combined, roll into small balls.
  • Pop them in the freezer to set. Bon appétit!

This recipe provides 18 grams of fiber + however much may be in the protein powder you use. Different protein powders contain different amounts of fiber.

Variations: You can also try mixing in blended almonds, oats, dates, or raisins.

Summary: Printable List of High Fiber Foods

We hope this article gave you some good ideas for increasing the amount of fiber in your diet. Don’t forget to snag your Printable List of High Fiber Foods.

And be sure to grab our free High Fiber Snacks Handout. If you need additional high fiber resources, we have a low-cost High Fiber Foods SERIES which includes a colorful list of high fiber foods, a high fiber grocery list, and meal planner to help you get more fiber into your diet.

High Fiber Foods Series

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