Guide To Fiber Rich Foods For Your Family

Michelle Mirizzi • MS, Registered Dietitian • Feb 12, 2012

Children’s diets tend to be higher in grains that have been stripped of its fiber called refined grains. Examples of refined grains that no longer have fiber are white rice, white bread, pasta and many cereals.

This is why it is important to look for 100% whole grain foods. Fiber is high in natural grains like oats, barley, bulgar, quinoa, rye, spelt and wheat.

Print a shopping list of fiber rich foods.

Learn How To Add More Fiber To Your Family's and Child's Diet

Learn How To Increase Fiber At Every Meal

What Foods Are High in Fiber

Here is a list of the top foods high in fiber listed by food groups*:

Fiber Content of Selected Foods	grams
Legumes Nuts and Seeds
Split peas, cooked (1 cup)	16.3
Lentils, cooked (1 cup)	15.6
Pinto beans, cooked (1 cup)	15.4
Black beans, cooked (1 cup)	15.0
Lima Beans, cooked (1 cup)	13.2
Chickpeas, cooked (1 cup)	12.4
Baked beans, canned (1 cup)	10.4
Almonds (24 nuts)	3.3
Peanuts (28 peanuts)	2.3
Grains
Whole wheat flour (1 cup)	14.6
Bran flakes (1 cup)	8.3
Bulgur cooked (1 cup)	8.2
Spaghetti,whole-wheat, cooked (1 cup)	6.3
Whole wheat bagel (2 oz)	6.0
Raisin Bran cereal (3/4 cup)	5.4
Oat bran muffin (medium)	5.2
Whole wheat English muffin (1)	4.4
Oatmeal (1 cup)	4.0
Oat bran, raw (1/4 cup)	3.6
Vegetables
Artichoke, cooked (medium)	10.3
Peas (1 cup)	8..8
Mixed vegetables, cooked (1 cup)	8.0
Sweetpotato, boiled (medium)	7.8
Soybeans,green cooked (1 cup)	7.6
Brussels sprouts cooked (1 cup)	6.4
Winter squash cooked (1 cup)	5.8
Broccoli cooked (1 cup)	5.6
Parsnips cooked (1 cup)	5.6
Collards cooked (1 cup)	5.4
Turnip greens cooked (1 cup)	5.0
Potato, baked with skin (medium)	4.4
Pumpkin, canned (1/2 cup)	3.6
Spinach, frozen, cooked (1/2 cup)	3.5
Okra frozen, cooked (1/2 cup)	2.6
Fruits
Raspberries (1 cup)	8.0
Blackberries (1 cup)	7.6
Stewed prunes (1 cup)	7.6
Pear (with skin) 1 medium	5.5
Figs, dried (1/4 cup)	3.7
Dates (1/4 cup)	3.6
Blueberries (1 cup)	3.5
Apple with skin 1 medium	3.3
Strawberries (1 cup)	3.3
Orange 1 medium	3.1
Banana 1 medium	3.0
Apricots (10 halves)	2.6
Raisins (1/4 cup)	1.5