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High Fiber Foods

There are a lot of misconceptions about which foods are high in fiber. To end the confusion, here is our basic list of high-fiber foods you’ll always remember

High fiber foods

High fiber foods (post updated May 2023)


Misconceptions Around High-Fiber Foods

There are a lot of misconceptions about which foods are high in fiber. A recent discussion with my client proves the point, as our conversation led us to the health benefits of fiber for cancer prevention (specifically the prevention of colon and breast cancers), I mentioned that beans, fruits, and vegetables have some of the highest fiber content. She was surprised that whole grains and cereals were not at the top of the list. 

This misconception is something that I have noticed a lot, and it is a result of clever marketing by BIG food companies. While whole grain cereals have a decent amount of fiber, they don’t compare to beans and vegetables (see below). To end the confusion, here is The Cancer Detox’s list of high-fiber foods that are all natural.

High Fiber Foods

#1 – Legumes

Legumes or beans provide 6 – 8 grams of fiber per serving. A serving size for legumes equals one-half (1/2) cup of cooked beans.

The following beans all have 6 – 8 grams of fiber in 1/2 cup:

  • Baked beans
  • Black beans
  • Black-eyed peas
  • Kidney beans
  • Navy beans
  • Pinto beans

The following beans provide 5 grams of fiber in 1/2 cup

  • Garbanzo
  • Great northern
  • Lentils
  • Lima
  • Split peas

#2 – Vegetables

The following vegetables provide 2 – 3 grams of fiber per serving. A serving is 1/2 cup of cooked vegetables. Vegetables not only provide fiber but they have benefits in reducing the risk of breast cancer (click here), and when consumed as part of a healthy Mediterranean Diet plan can help lower the risk of heart disease (click here).

  • Broccoli
  • Brussel sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Collards
  • Corn
  • Eggplant
  • Green beans
  • Green peas
  • Kale
  • Mushrooms
  • Okra
  • Parsnips
  • Potatoes
  • Pumpkin
  • Spinach
  • Sweet potatoes
  • Swiss chard
  • Winter squash

#3 – Fruit

One (1) serving of the following fruits provides 2 grams of fiber per serving:

  • 1 medium apple, banana, kiwi, nectarine, orange, and pear
  • 1/2 cup blackberries, blueberries, raspberries, or strawberries

#4 – Whole Grains

One (1) serving of the following whole grains provides 1 – 2 grams of fiber per serving:

  • 1 slice whole wheat, pumpernickel, or rye bread
  • 1/2 cup of cooked oatmeal, grits, or barley

High fiber foods include: legumes, vegetables, fruit, and whole grains

Here’s To Your Best Health!

Dee Grace, PhD

Hi! I am Dee Grace Ph.D., Scientist and Coach at The Cancer Detox. My career in cancer research has allowed me to work with doctors to find new treatments. I help patients get better care from their doctors during their cancer treatment process, so the focus is on them and improving their survival outcomes. I also show people how to adopt a cancer prevention diet and lifestyle that is rooted in science. Schedule a complimentary call (click here) with me now and get a top cancer prevention tip (spots fill up quickly because I am busy researching and helping clients, so schedule soon!).

Reference: Whitney E and Rolfes SR. (2016). “The Carbohydrates: Sugars, Starches, and Fibers”; in Whitney E and Rolfes SR. Understanding Nutrition. Stamford, CT: Cengage Learning, pp: 123.

Bedside Manners
Deanine Halliman

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