Top 10 High Fiber Foods + Printable One Page Sheet

Dietary fiber (dietary fibre, roughage) is an essential nutrient required for proper digestion of foods, proper functioning of the digestive tract at large, and for helping you feel full. A deficiency of fiber can lead to constipation, hemorrhoids, and elevated levels of cholesterol and sugar in the blood. Conversely, an excess of fiber can lead to a bowel obstruction, diarrhea, or even dehydration. Individuals who increase their intake of fiber should also increase their intake of water. High fiber foods include bran, broccoli, cabbage, berries, leafy greens, celery, squash, beans, mushrooms, and oranges. The current daily value (DV) for dietary fiber is 25 grams. Below is a list of high fiber foods, for more, see the extended lists of high high fiber foods by nutrient density, fiber rich foods, vegetables high in fiber, fruits high in fiber, beans high in fiber, and grains high in fiber.

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List of High Fiber Foods

1. Bran (Corn Bran) - 60g (240% DV) in 1 cup (76g)

79g (316% DV) in 100g

Other types of bran high in fiber (%DV per cup crude): Wheat Bran (99%), Rice Bran (99%), and Oat Bran (58%).
More Health Benefits of Bran.
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More Whole Grains High in Fiber.

2. Cauliflower & Broccoli (Raw Cauliflower) - 2g (9% DV) in 1 cup chopped (107g)

2g (8% DV) in 100g

Broccoli contains 2.4g fiber (10% DV) per cup raw, chopped and 5g (20% DV) per cup cooked.
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More Vegetables High in Fiber.

3. Cabbage (Raw Savoy) - 2g (8% DV) in 1 cup, shredded (70g)

3g (12% DV) in 100g

Other Cabbages High in Fiber (%DV per cup shredded and cooked): Red Cabbage (16%), Common Cabbage (12%) and Chinese Cabbage (8%).
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4. Berries (Raspberries) - 8g (32% DV) in 1 cup (123g)

1g (5% DV) in 10 raspberries (19g)
7g (26% DV) in 100g

Other Berries High in Fiber (%DV per cup): Elderberries (41%), Blackberries (30%), Gooseberries (26%), Cranberries (18%) and Strawberries (12%).
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More Fruits High in Fiber.

5. Leafy Greens (Cos or Romaine Lettuce) - 1g (4% DV) in 1 cup shredded (47g)

2g (8% DV) in 100g

Other Greens High in Fiber (%DV per cup shredded): Turnip Greens (7%), Beet Greens (6%) and Spinach (3%).
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6. Celery - 2g (6% DV) in 1 cup chopped (101g)

1g (2% DV) in 1 medium stalk (40g)
2g (6% DV) in 100g

Celery contains just 16 calories per 100g and 6 calories per medium stalk.
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7. Squash (Baked Winter Hubbard) - 5g (19% DV) in 1 cup, cubes (116g)

4g (16% DV) in 100g

Other Squash High in Fiber (%DV per cup cooked): Acorn (36%), Butternut (26%), Winter, all varieties (23%), Pumpkin (11%) and Summer, all varieties (10%).
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8. Beans (Kidney) - 11g (46% DV) in 1 cup (177g)

1g (3% DV) in 1 tbsp (11g)
6g (26% DV) in 100g

Other Beans High in Fiber (%DV per cup cooked): Navy (76%), French (66%), Pinto (62%), Black (60%) and Chickpeas (50%).
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More Beans High in Fiber.

9. Mushrooms (Cooked White Mushrooms) - 3g (14% DV) in 1 cup pieces (156g)

2g (9% DV) in 100g

Other Mushrooms High in Fiber (%DV per cup cooked pieces): Shitake (12%) and Portabella (11%).
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10. Oranges (All Varieties) - 4g (18% DV) in 1 cup (180g)

3g (13% DV) in an average orange (131g)
2g (10% DV) in 100g

An average orange provides 62 calories.
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More Fruits High in Fiber.