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60 Fiber Rich Foods

Beans High Fiber Foods

Making sure we have enough fiber-rich foods in our diet can be difficult. We hear terms like “water soluble fiber” and “non-water soluble fiber” and have no clue what it means. Plus, food manufacturers market half of their products as having “added fiber”, but then the food inside the package tastes like cardboard. It’s enough to make you want to dump Metamucil in your morning OJ just so you don’t have to think about it. However tempting it may be to take the easy way out; there are much more appetizing ways to create a high fiber diet.

What exactly is fiber? It is the element in plants that our bodies do not absorb. It passes quickly through the digestive tract, mostly intact, and isn’t broken down like other foods. As it travels through the body, it removes harmful waste and toxins. Eating a low-fiber diet causes constipation, bloating and inflammation.

The amount of fiber you need depends on various factors, but the daily recommended intake is 14 grams per 1000 calories. Use the following list of fiber-rich foods and suggested recipes to help plan your meals:

Navy Beans

1. Navy Beans; 19 grams per cup

Serve navy beans as a side dish to most any meal, or try this delicious Quick Vegetable and Navy Bean Stew.

Green Split Peas

2. Split Peas, cooked; 16.3 grams per cup

Have a bowl of lovely Split Pea Soup or try these Golden Pot Stickers.

Brown Pinto Beans

3. Pinto Beans, cooked; 15.4 grams per cup

Pinto Beans and Cornbread are a Southern favorite, or for more of a Tex-Mex flavor, try these Chipotle Bean Tostados.

Red Kidney Beans

4. Kidney Beans; 13 grams per cup

Add some spice to your life with these recipes for Authentic Louisiana Red Beans and Rice and classic Chili.

Organic Canned Pumpkin

5. Pumpkin, canned; 13 grams per half cup

Add pumpkin to your morning oatmeal, smoothie or yogurt. For a savory flavor try this Pumpkin Ravioli recipe.

Garbanzo Beans Chickpeas

6. Garbanzo Beans (Chickpeas), cooked; 12.5 grams per cup

Chickpeas are the main ingredient in Hummus. You can also try Chickpea Casserole with Lemon, Herbs and Shallots or Chickpea of the Sea. (No, Jessica Simpson, it isn’t chicken or tuna.)


7. Artichokes; 10.3 grams

Artichokes make a delicious dip. Also try Fingerling Potatoes and Artichoke Hearts or Artichoke and Goat Cheese Stuffed Chicken for a delicious side dish or entrée.


8. Soybeans, cooked; 10.3 grams per half cup

Soybeans have multiple uses, such as Spicy Soybean, Lentil and Carrot Curry or use them to make Veggie Burgers.


9. Avocado; 10 grams

Holy guacamole, avocados are a yummy ingredient in recipes, or when used as toppings for sandwiches and salads.

Fava Beans

10. Fava beans, cooked; 9 grams per cup

You can eat your fava beans with liver and a little Chianti (recipe), a là Hannibal Lector style, or you can simply sauté, boil or steam them as a side dish to serve with almost any meal.

Green Beans

11. Green Beans, cooked; 8.8 grams per cup

Green beans are excellent in casseroles or as a side dish. For something different, try a Pizza with Pesto, Potatoes and Green Beans.


12. Raspberries; 8 grams per cup

Raspberries are a yummy addition to smoothies, lemonades and vinaigrettes. For a super fiber meal, try this Raspberry, Avocado and Mango Salad.


13. Lentils, cooked; 7.8 grams per half cup.

During cooler weather this Basic Lentil Soup will warm your insides; while this hearty Lentil Almond Stir-Fry is excellent year-round.

Dried Prunes

14. Prunes; 7.7 grams per cup

Prunes are not just for your grandmother anymore. They are quite delicious in both sweet and savory dishes. Instead of basic chocolate chip cookies, bake these sophisticated Brandied Prune and Chocolate Chunk Cookies. And, unless your grandma is Julia Childs, she wasn’t making this gourmet French Duck with Prunes recipe for Sunday dinner.

Black Beans

15. Black Beans, cooked; 7.5 grams per half cup

Black beans are a staple ingredient in Latin cooking, which means you can easily add them to any Latin or Tex-Mex dish. They’re also tasty as a soup or stew.

Lima Beans

16. Lima Beans, cooked; 6.6 grams per half cup

Lima beans, also known as Butter beans, are a staple in Southern cooking. They are excellent when used as a side dish or added to soups, but in “The South” a dinner of Butter Beans and Cornbreadis a slice of heaven here on earth.

Brussel Sprouts

17. Brussels Sprouts, frozen, cooked; 6.4 grams per cup

Brussels sprouts look like baby cabbages. They are excellent as a basic side dishroasted with Asian vinaigrette or shredded and made into a gourmet salad.

Shredded Wheat

20. Shredded Wheat Cereal; 5.7 grams per cup

Of course you can simply eat this as a bowl of cereal for breakfast, or you can find other fun ways to incorporate it into recipes, such as Grab ‘n Go Peanut Butter BarsShredded Wheat Blueberry Muffins or Cinnamon Raisin Shredded Wheat Cookies.

Summer Squash

21. Summer Squash, cooked; 5.7 grams per cup

Summer squash is quite delicious on its own. You can also make Ratatouille’s RatatouillePotato, Squash and Goat Cheese Gratin or Summer Squash Sauté.

Turnip Greens

22. Turnip Greens, cooked; 5.6 grams per cup

Turnip greens are a Southern dish, normally boiled, with ham hock or bacon and served with cornbread. (The secret to removing the bitter taste of greens is to add a bit of sugar while cooking.) You can also make Stuffed Turnip GreensMashed Turnips and Potatoes with Turnip Greens and Spaghetti Squash with Crispy Bacon and Turnip Greens.

Rye Bread

23. Rye Bread; 5.6 grams per 2 slices

Rye bread is bread made from a mixture of flour and rye. You can bake homemade bread using this New York Deli Rye Bread recipe.


24. Broccoli, frozen, cooked; 5.5 grams per cup

Broccoli can be prepared in a variety of ways. For more flavorful options try Cheesy Roasted Broccoli Patties or Broccoli Salad with Sunflower Seeds and Cranberries.


25. Pecans; 5.4 grams per 2 ounces (40 halves)

For an alternative to pecan pie try vegan Healthy Pecan Pie Bites. You can also use this flavorful nut for more than just desserts. This Cajun Pecan Crusted Catfish recipe uses crushed pecans for the crust.


26. Raisins, seedless; 5.4 grams per cup

Use raisins to make Homemade Granola BarsEndive Salad Bites and Beet Salad with Tangerine Vinaigrette.

Tomato Paste

27. Tomato Paste, canned; 5.4 grams per half cup

Instead of buying pre-made sauce loaded with unhealthy ingredients, make your own Tomato Sauce for pasta dishes.

Bran Flakes

28. Bran flakes; 5.2 grams per cup

Use cereal to bake your own Bran Muffins.

Whole Wheat Bread

29. Wheat Bread; 5.2 grams per 2 slices

When choosing bread, look for “whole wheat” as opposed to simply “wheat”. Whole wheat indicates the grain is still intact and cannot be absorbed by the body.

Baked Beans

30. Baked Beans, canned; 5.2 grams per half cup

Don’t just grab a can of baked beans and pour them into a bowl. Instead add some extra veggies and yummy goodness.


31. Spinach, canned; 5.1 grams per cup

Serve this super-easy Spinach Dip at your next party.


32. Pears; 5.1 grams per medium-sized fruit

For healthier Baklava, try this recipe that replaces filo dough with sliced pears.


33. Quinoa, cooked; 5 grams per cup

Use quinoa [keen-wah] in place of rice, couscous or risotto, like in this Tabbouleh recipe.

Low Fat Granola Raisins Cereal

34. Low-fat Granola with Raisins Cereal; 4.8 grams per half cup

Eat as a healthy breakfast, or make your own granola bars with this recipe.


35. Carrots, frozen, cooked; 4.8 grams per cup

For an impressive and healthy meal try this Sesame-Honey Tempeh and Quinoa Bowl.


36. Peanuts; 4.6 grams per 2 ounces (56 nuts)

Peanuts are a great way to add fiber, cut down on calories and provide a satisfying crunch to any dish. For something new and different, try this Sesame Peanut Noodle Salad.

Frozen Green Peas

37. Frozen Peas, cooked; 4.4 grams per half cup

Most people know that peas are excellent side dishes and in casseroles. But, have you tried Orecchiette with Bacon, Peas and HerbsPortuguese-style Peas with Chorizo and Eggs or Shepard’s Pie?


38. Potato, flesh and skin, baked; 4.4 grams per medium spud

Tired of boring baked potatoes? Here are 23 new options for you to try.

Sweet Corn

39. Sweet Corn, canned, cooked; 4.2 grams per cup

Corn is the go-to side dish that kids are pretty much guaranteed to eat, or for something different try Smoky Corn and Black Bean PizzaTilapia Corn Chowder or Avocado Corn Salsa.

Frozen Mixed Vegetables

40. Frozen Mixed Vegetables; 4 grams per half cup

Make a big batch of comfort food with this Vegetable Soup recipe using frozen mixed veggies.


41. Oatmeal; 4 grams per cup

Embrace your inner-child with this PB&J Oatmeal recipe.


42. Okra, cooked; 4 grams per cup

Many people are turned off by okra because of its slimy texture when cooked. However, “okra slime” is a healthy way to thicken soupsstews and gumbo.


43. Walnuts; 4 grams per 2 ounces (30 halves)

Replace breadcrumbs with crushed walnuts for a healthy crunchy chicken recipe.

Sunflower Seed Kernels

44. Sunflower Seed Kernels; 3.9 grams per quarter cup


45. Raw Blackberries; 3.8 grams per half cup

For a decadently healthy breakfast try this Whole-grain Banana Pancakes with Blackberry Syrup recipe.


46. Almonds; 3.5 grams per ounce (24 nuts)

Soak almonds in water for a super healthy snack.

Brown Rice

47. Brown Rice; 3.5 grams per cup


48. Popcorn, air-popped; 3.5 grams per 3 cups


49. Sauerkraut; 3.4 grams per half cup

If you’re unsure how to use sauerkraut, other than as a hotdog topping, try Chicken Sausage with Potatoes and Sauerkraut or Sauerkraut and Ribs.


50. Mango; 3.3 grams per medium-sized fruit

Get more fiber in your kids’ diet with these Fruity Mango Roll-Ups.

Gala Apple

51. Apple; 3.3 grams per medium-sized fruit

As the saying goes, “an apple a day keeps the doctor away”. Stay healthy by eating Apple, Goat Cheese and Pecan PizzaCelery Apple Salad and Baked Apples.


52. Strawberries, raw; 3.3 grams per cup

If you can resist eating all of your strawberries while cooking, try these tasty recipes: Spinach Strawberry SaladGluten-Free Strawberry Muffins and Vegan Strawberry Pudding.


53. Oranges; 3.1 grams per medium-sized fruit

If you only use oranges for your morning juice or to make funny smiley-faces, broaden your horizons by trying Asian Orange Chicken and Cranberry Orange Fruit Bars.


54. Bananas; 3.1 grams per fruit

For a refreshing treat make these frozen Vegan Banana Split Fruit Bars.

Wild Rice

55. Wild Rice, cooked; 3 grams per cup


56. Barley, cooked; 3 grams per cup

When the weather gets cold, warm up with this Beef and Barley Soup.


57. Pistachios; 3 grams per ounce (47 nuts)


58. Kale, cooked; 3 grams per cup

Kale is a super-health food. Try Sautéed KaleBraised Chicken with Kale and Garlic-Roasted Kale.


59. Corn, fresh, cooked; 2 grams per ear

For the easiest way to cook corn-on-the-cob, use this genius man’s microwave method.


60. Figs, dried; 1.6 grams per 2 medium

Unsure how to cook with figs? Get them drunk first with this Bacon-wrapped Bourbon Figs recipe, or if you’re feeling extra adventurous, try Fig and Balsamic Glazed Quail.


As you can see, there’s no excuse for the average American to only get an average of 15 grams of fiber a day. There are so many delicious recipes using fiber-rich food. Even if you’re not ready to change your diet completely, simply add fiber to your regular meals and recipes. Your taste buds will never know and your body will thank you.

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About Sheri Hosale

Sheri Hosale is a writer, former ballroom dancer and opinionated redhead. She likes British humor, Alabama football and picking through people’s brains like a knowledge-hungry zombie.

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