Foods With a Lot of Fiber

Foods With a Lot of Fiber
Foods With a Lot of Fiber (Image: Josep Altarriba at

Fiber is an important part of a healthy diet, and it can improve digestion and reduce your risk of heart disease and diabetes. The Mayo Clinic recommends that women consume 21 to 25 grams each day, and men consume 30 to 38 grams per day. The following foods with a high amount of fiber can help you meet your recommended intake. All fiber amounts are provided by the Mayo Clinic.

Lentils and Beans

Lentils and beans are some of the best sources of fiber. One cup of cooked black beans or lentils provides just over 15 grams of fiber---almost half the daily recommended intake for a man. Split peas, lima beans and baked beans are also good sources.


Artichokes are high in fiber. One medium artichoke adds 10.3 fiber grams to your diet.


Raspberries have more fiber content than many other fruits. In fact, one cup of raspberries provides a whopping 8 grams of fiber.

Whole Grains

Whole grains in general contain a lot of fiber, especially pearled barley, oat bran, oatmeal, brown rice and popcorn. One cup of cooked pearled barley offers 6 grams of fiber.


Peas are another vegetable with a lot of fiber content. One cup of cooked peas provides nearly 9 grams of fiber.

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