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A List of High Fiber Fruits and Vegetables

Rajib Singha Nov 5, 2018
No diet can be an ideal one without high fiber fruits and vegetables. They help improve almost all functions in the body, and prevent various medical conditions.
Not all nutrients that we receive from food sources are absorbed by the body. And it is not necessary that only the nutrients that are absorbed are beneficial to health. And this is evident by what is known as fiber, also known as bulk or roughage. It comprises the indigestible parts of plants.
Unlike other nutrients such as proteins, vitamins, minerals, fats or carbohydrates, fiber goes through the digestive system unchanged. And this very nature of this substance makes it an essential part of healthy living. Adequate fiber in the body absorbs large amounts of water, and this makes up for an effective colon-cleansing regimen.
Fiber in the diet helps in preventing and treating constipation, hemorrhoids, hypoglycemia, cancer, heart diseases, diabetes, gallstones and kidney stones. Adding fiber to the diet is the best natural method for weight loss, and for controlling high blood pressure, and cholesterol.
The daily intake of fiber by an adult should be about 25 - 30 grams, however, not even half of this standard amount is consumed by an average adult.

Fruits High in Fiber


Apples (with skin)



  • Blueberries
  • Cantaloupes
  • Figs (dried)
  • Grapefruit
  • Guavas
  • Oranges
  • Peaches
  • Pears (with skin)
  • Plums
  • Raisins
  • Raspberries
  • Strawberries

Veggies High in Fiber

Carrot (cooked)

Onions (raw)

Spinach, broccoli and all salad greens

Sweet potato (cooked)

  • Beets (cooked)
  • Beet greens
  • Bok choy (cooked)
  • Broccoli (cooked)
  • Brussels sprouts
  • Cabbage (cooked)
  • Cauliflower (cooked)
  • Chickpeas
  • Coleslaw
  • Collard greens (cooked)
  • Corn (sweet)
  • Eggplant
  • Green beans
  • CeleryKale (cooked)
  • Kidney beans
  • Lima beans
  • Mushrooms
  • Peas (cooked)
  • Peppers (sweet)
  • Popcorn (air-popped)
  • Potatoes (with skin, baked)
  • Spaghetti and pasta
  • Summer squash (cooked)
  • Swiss chard (cooked)
  • Tomato
  • Winter squash (cooked)
  • Zucchini (cooked)

The Health Benefits

Vegetables and fruits have always been a time-tested part of good health. They not only help in weight control but also provide more energy, and more importantly reduce risk of cardiovascular diseases, and cancer. People who consume fruits daily have lower incidences of high blood pressure, can manage diabetes well, and age slower than those who don't.
Constipation is one of the most common ailments experienced by one and all. A high-fiber diet adds bulk to stool, and softens it. This way, the stool passes more easily through the intestinal tract thus, improving bowel movements.
Fiber comes in two types; soluble and insoluble. The former type dissolves in water, and the other one does not. Mainly, it is the soluble fiber that helps fight high cholesterol levels. Once it gets into the digestive tract, it forms into a gel-like substance that hinders the absorption of cholesterol into the bloodstream.
There is always a lingering risk of developing digestive problems in the absence of high-fiber foods in the diet. Severe digestive disorders such as hemorrhoids, irritable bowel syndrome, and diverticular disease can be well prevented in the first place by following a high-fiber diet.
A diet rich in fiber helps in managing diabetes by slowing down the absorption of sugar thus, keeping the blood sugar levels in check.
Fruits and vegetables generally take more chewing time. So there is less chance of over-eating. Apart from this, such foods help you feel fuller for a longer time. This helps curb your untimely hunger, and keep you from eating fast food or junk food. More so, fruits and vegetables add fewer calories to the diet for the same amount of other types of food.
That was about fruits and veggies high in fiber, and benefits of a high-fiber diet. It can't be denied that this diet is of no good, if it's not accompanied by nutrients like fats, carbs, protein, vitamins and minerals. A balance of all such nutrients is required for the body to function optimally, and this could be provided by a balanced diet. Take care!