When it comes to maintaining a healthy diet, fiber is essential.
Not only does fiber help keep your digestive system in check, but it also supports heart health, stabilizes blood sugar levels, and helps you feel full longer.
While fiber-rich foods are often overlooked, fruits and vegetables are excellent sources of fiber.
Here are 10 high-fiber fruits and 10 high-fiber vegetables that will help you meet your daily fiber goals and improve your overall health.
Table of Contents
10 High Fiber Fruits
- Avocados
Avocados are a fiber powerhouse, providing around 10 grams of fiber per half fruit. Beyond their creamy texture and rich taste, they are packed with healthy fats and antioxidants, making them a perfect addition to any meal. - Pears
A medium pear contains about 5-6 grams of fiber. Pears are deliciously juicy, and their skin holds much of the fiber, so be sure to enjoy them unpeeled. Their natural sweetness makes them a perfect snack. - Apples
Apples are another excellent source of fiber, offering around 4-5 grams per medium-sized fruit. The skin is where most of the fiber lies, so try to keep it on for the maximum benefit. - Raspberries
Raspberries are a high-fiber fruit, packing about 8 grams of fiber per cup. They are also rich in vitamin C and antioxidants, making them an ideal snack or addition to smoothies. - Bananas
Bananas are not only rich in potassium but also contain around 3 grams of fiber per medium-sized fruit. They’re great for digestion and can help regulate blood sugar levels. - Blackberries
Blackberries are another berry that provides a solid dose of fiber—about 7 grams per cup. These sweet, dark berries are full of antioxidants and can be used in a variety of dishes. - Figs
Figs, whether fresh or dried, are excellent sources of fiber. Just two medium dried figs can give you up to 3 grams of fiber. Figs are also high in calcium and iron, making them a great addition to your diet. - Oranges
Oranges are known for their vitamin C content, but they also offer around 3 grams of fiber per fruit. They’re refreshing, juicy, and perfect as a snack or in salads. - Mangoes
A medium-sized mango offers about 5 grams of fiber. Not only do mangoes have a sweet and tropical taste, but they also provide a good amount of vitamins and antioxidants. - Pomegranate
Pomegranate seeds are a great source of fiber, providing around 4 grams per half-cup serving. These tiny seeds are packed with nutrients and can add a burst of flavor to salads, yogurt, or smoothies.
10 High Fiber Vegetables
- Artichokes
Artichokes are one of the highest-fiber vegetables, with a medium-sized artichoke offering around 10 grams of fiber. They’re also packed with antioxidants and can be roasted, steamed, or added to salads. - Broccoli
Broccoli is not only rich in fiber, with about 5 grams per cup, but it’s also a great source of vitamins C and K. This versatile vegetable can be steamed, roasted, or eaten raw in salads. - Brussels Sprouts
Brussels sprouts pack about 4 grams of fiber per half-cup serving. These mini cabbages are high in nutrients and can be roasted or sautéed for a delicious side dish. - Carrots
Carrots provide around 3.5 grams of fiber per medium-sized carrot. They’re sweet, crunchy, and can be enjoyed raw, roasted, or added to soups and stews. - Sweet Potatoes
A medium-sized sweet potato provides around 4 grams of fiber. Sweet potatoes are also high in vitamins A and C, and they’re a great addition to any meal—whether mashed, baked, or roasted. - Spinach
Spinach contains around 4 grams of fiber per cooked cup. It’s loaded with vitamins and minerals, and you can add it to salads, smoothies, or sautés for a nutritious boost. - Kale
Kale, a leafy green, offers around 3 grams of fiber per cooked cup. It’s also rich in antioxidants and calcium, making it a great addition to soups, salads, and smoothies. - Green Beans
Green beans are a great source of fiber, providing about 4 grams per cup. They’re perfect for stir-fries, casseroles, or as a side dish to any meal. - Peas
Peas are small but mighty when it comes to fiber, offering about 8 grams per cup. They’re rich in vitamins A and C and can be added to soups, stews, or even enjoyed as a side dish. - Cauliflower
Cauliflower offers around 3 grams of fiber per cup. It’s a versatile vegetable that can be used in a variety of ways, from roasted florets to cauliflower rice.
Incorporating these high-fiber fruits and vegetables into your daily meals can have a significant impact on your overall health. Whether you enjoy them as snacks, in smoothies, or as part of your meals, these fiber-packed foods help support your digestive system, manage weight, and improve heart health. Make sure to add a variety of these fruits and vegetables to your plate for a well-rounded, fiber-rich diet.