List of High Fiber Foods

Based on this overview, you can adjust your diet according to your preference

The list of high fiber foods is divided into two halves:

In the upper half, you will find fruits, vegetables and uncooked vegetarian food; don't hesitate to use larger quantities of this group in your diet plan.

Below that, you will find cereal products, high-starch vegetables and nuts, which should be enjoyed in moderation due to their high percentage of carbohydrate and fat.

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The further down the list, the higher percentage of fiber the ingredients have.

High fiber fruits,
vegetables and uncooked vegetarian food:

Vegetables and salad

  • Aspargus
  • Beetroot
  • Bell peppers
  • Broccoli
  • Brussels sprout
  • Cabbage
  • Carrots
  • Cauliflower
  • Celeriac
  • Chicory
  • Chinese cabbage
  • Corn salad
  • Cucumber
  • Eggplant
  • Fennel
  • Iceberg lettuce salad
  • Kohlrabi
  • Leaf Salad
  • Leaf spinach
  • Leek
  • Mushrooms
  • Onion
  • Radish
  • Red cabbage
  • Red radish
  • Savoy cabbage
  • Tomatoes
  • Zucchini


  • Apple
  • Banana
  • Blackberry
  • Grapes
  • Honeydew melon
  • Huckleberry
  • Kiwi
  • Mango
  • Morello cherry
  • Orange
  • Papaya
  • Passion fruit
  • Peach
  • Pear
  • Pineapple
  • Plum
  • Raspberry
  • Redcurrant
  • Strawberrys
  • Sweet cherry

High fiber cereals and vegetables, which also contain large amounts of fats and carbohydrates:

Vegetables containing starch and (ready-to-eat) legumes

  • Chickpeas
  • Kidney beans
  • Lentils
  • Maize
  • Peas
  • Red beans
  • White beans

Cereal products, nuts

  • Almonds
  • Brasil nuts
  • Cashew
  • Coco nuts
  • Cornflakes
  • Hazelnuts
  • Noodels
  • Oatmeal
  • Peanuts
  • Pearl barley
  • Pistachios
  • Rice
  • Walnuts
  • Whole grain noodles
  • Whole grain rice