High Fiber Food Chart
This is a simple chart of high fiber food which will help you to keep your hunger and cravings under control. When hunger strikes, reach for a healthy piece of fruit or vegetables paired with hummus, and you will be surprised how satisfied you will be. No need to eat an entire bag of chips to feel full!
Fruit
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Fruit Apple with skin (1) Apricots (3 medium) Apricots (5 dried) Banana (1) Blueberries (1 cup) Cantaloupe (1 cup cubes) Figs (2 medium dried) Grapefruit (1/2 medium) Orange (1 medium) Peach (1 medium) Peaches (3 pieces dried) Pear (1 medium) Plum (1 medium) Raisins (1.5 oz box) Raspberries (1 cup) Strawberries (1 cup) Pineapple (1/2 cup) Watermelon (1 thick slice) |
Total Fiber 5 1 2.9 3.9 4.2 1.3 3.7 6.1 3.4 2 3.2 5 1 1.6 8.3 4 .8 2.8 |
Eating 2 to 3 fruits per day can greatly increase high fiber food and help you to feel full. All fruit contains different phytonutrients too, so aim for eating a variety of different colored choices each day!
Vegetables
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VEGETABLES Avocado (a fruit) (1medium) Beets (1 cup) Beet greens (1cup) Bok Choy, cooked (1 cup) Broccoli, cooked (1 cup) Brussels sprouts (1 cup) Cabbage, cooked (1 cup) Carrot (1 medium) Carrot, cooked (1 cup) Cauliflower (1 cup) Cole Slaw (1 cup) Collard greens, cooked 1cup Corn, sweet (1 cup) Green beans (1 cup) Celery (1 stalk) Kale, cooked (1 cup) Onions, raw (1 cup) Peas, cooked (1 cup) Peppers, sweet (1 cup) Pop corn, air popped (3 cup) Potato, baked w/skin (1med.) Spinach, cooked (1 cup) Summer squash, cooked 1cup Sweet potato, cooked (1 cup) Swiss chard, cooked (1 cup) Tomato, fruit (1 medium) Winter squash, cooked (1cup) Zucchini, cooked (1 cup) |
Total Fiber 11.8 2.9 4.2 2.8 4.5 2.8 4.2 2.0 5.2 3.4 4.0 2.6 4.7 4.0 1.0 7.2 2.9 8.8 2.6 3.6 4.8 4.3 2.5 5.9 3.7 1.0 5.7 2.63 |
These are just a few of the more common vegetables that are high fiber food choices. Notice that portion servings are large, so they are filling. If you eat 2 cups of cooked vegetables for dinner, you will not be as prone to be a night time nibbler, because you will be so full! Filling up on non-starchy vegetables is a great lifestyle solution, if you want to lose weight too!
Grains
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Grains Bran cereal (1 cup) Bread, whole wheat (1 slice) Kashi Go Lean Crunch (1 cup) Oats, rolled dry (1 cup) Pasta, whole wheat (1 cup) Rice, brown dry (1 cup) Trader Joe’s High Fiber cereal (1 cup) |
Total Fiber 19.9 2.0 8.0 12.0 6.34 8.0 13.5 |
These are just a few healthy grains that are high fiber food. There are many that will fill you up and keep you full for hours. Make sure you watch your serving sizes. Remember that 1/2 of a cup is a serving for most grains. A bagel could be 5 grain servings, but one portion.
Beans
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BEANS, NUTS, SEEDS Almonds (1 oz.) Black beans, cooked (1 cup) Cashews (1 oz.) Flax seeds (3T) Garbanzo beans, cooked 1cup Kidney beans, cooked (1 cup) Lentils, red, cooked (1 cup) Lima beans, cooked (1 cup) Peanuts (1 oz.) Pistachio nuts (1 oz.) Pumpkin seeds (1/4 cup) Soybeans, cooked (1 cup) Sunflower seeds (1/4 cup) Walnuts (1 oz.) |
Total Fiber 4.2 14.9 1.0 7.0 5.8 13.3 15.6 13.2 2.3 3.10 4.12 7.6 3.0 3.1 |
Legumes are a great substitution for meat in your meal, because they contain protein and fiber. Add them to Chilies, soups, or as a topping to veggie salads. Try different varieties and different cultural recipes. Lentils and beans are very tasty when paired with great spices like cumin, curry, and ginger.
Nut servings should be small, due to their high fat content. Count out 20 to 25 almonds or 10 to 12 walnuts for a planned snack. They are healthy, but caloric. If they are a trigger food for you, skip them.
High fiber food choices are a great addition to your healthy eating plan. Do not buy into the low carbohydrate diets that say you must give up carbohydrates to lose weight. You must avoid portion distortion and choose healthy fiber choices, rather than refined, highly processed options! Increasing fiber in your diet is a healthy diet habit that you need to adopt!
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