Eat More Fiber with the Help of this Printable List of High Fiber Foods

Have you ever been told to eat more fiber? If you don’t know what fiber is, or what foods have a lot of fiber, that can seem like a daunting task! Not to worry, we got you covered with our convenient printable list of high fiber foods that will help you get more fiber in no time! 

What is fiber?

Fiber, or sometimes known as “roughage” is a part of different plant based foods like fruits, veggies, grains, nuts and beans. Our body cannot break down fiber, so it passes through the digestive tract undigested. 

Why do we need fiber? 

You might be wondering, if fiber can’t be broken down, why should I eat it? Fiber helps our body in many different ways, even if it technically is undigestable by the human body.

Fiber helps regulate digestion, decreasing your chance of constipation. It is also known as a prebiotic, which means that it helps feed the little bacteria in your gut, or probiotics. This helps our gut health, which can have many different health benefits in the body. 

Beyond the gut, fiber also helps reduce your cholesterol levels, prevents heart disease, stabilizes your blood sugar, and helps keep you full. 

Printable High Fiber Food List Picture

How much fiber do I need?

The amount of fiber varies per person! Women need between 21-25 g fiber per day, while men need between 30-38 g fiber per day. In comparison, most Americans get around 10-15g of fiber per day, well below the recommended amount!

If you want to eat more fiber, make sure to take it slow! Increasing your fiber intake too quickly can cause unwanted digestive symptoms like cramping, constipation, or diarrhea. And remember, as you eat more fiber, make sure to drink plenty of water to help that fiber move through your body!

And, it is possible to have too much fiber, so check with your dietitian if you are worried you are eating too much. 

Are there different types of fiber?

Yes, there are! The two types of fiber are soluble and insoluble fiber. They both have different roles in the body, and many foods contain both soluble and insoluble sources of fiber.

You can decrease the amount of insoluble fiber by removing the skin, hull and seeds from food i.e. remove the skin of the apple to remove the insoluble fiber and leave you with the soluble fiber in the flesh of the apple. 

Soluble Fiber

  • Slows digestion, helps you feel more full 
  • Slows down blood sugar spikes
  • Helps remove cholesterol from the body 
  • Sources:
    • Pectin, Brussel sprouts, applesauce, oats, lentils, flaxseed, beans, soybeans, dried peas, barley, rye, nuts, cucumbers, carrots, potato (no skin), bananas, mango, pears, blueberries, oranges, apricots, onions, chicory
  • Caution:
    • Can cause more gas

Insoluble Fiber

  • Adds bulk to stool 
  • Helps with constipation
  • Sources:
    • plant husk and peels, bran of wheat, nuts, corn bran (skin), cabbage, green beans, vegetables skin (potato), peas, raspberries, zucchini, onions, whole wheat, brown rice, fruit skin (tomato), wheat bran, dark veg, seeds (sesame and pumpkin), carrots, celery, dried fruit, whole grains, apple with skin
  • Caution:
    • can make diarrhea worse

What foods have fiber in them? 

 A good source of fiber is typically about 3-4 g of fiber per serving. So what does that mean? Click below to download our FREE Printable list of High Fiber Foods and start eating more fiber TODAY! Need more ideas? Check out our website with high fiber recipe ideas

Free printable list of high fiber foods

Klara Knezevic is a registered dietitian nutritionist based in Maryland. She has over a decade of experience in the nutrition field and currently serves as the CEO and co-owner of Rebecca Bitzer and Associates, one of the largest nutrition private practices in the country. Klara is passionate about sharing practical nutrition tips to help you feel confident in the choices that you make. Coauthor ofCooking with Food Sensitivities Survival GuideandNourished: 10 Ingredients to Happy, Healthy Eating.