List of Healthy High Fiber Foods

The fiber found in food aides in digestion and assists the body in getting rid of waste. Fiber also fights against many life-threatening diseases such as various forms of cancer. In addition, consuming fiber in foods causes a fuller feeling and helps control appetite in a healthy way. This makes it easier to avoid overeating and therefore to maintain a healthier weight. According to the USDA's Food and Nutrition Information Center, most people do not have enough fiber in their daily diet. This is remedied by consuming more foods healthy high fiber foods as determined by the USDA.

High Fiber PearsPears are a sweet, delicious way to get more fiber. A medium pear with skin has 5.3 g of fiber. With the pear and other fruits like apples, much of the fiber is in the peeling, so do not peel the fruit in order to get the fiber benefits. A medium sized apple has 5 g of fiber.

Fiber-Rich GrapefruitThese fruits are usually peeled to be eaten but have high fiber content in the fruit itself. Eating half of a medium grapefruit will provide 6.12 g while a medium orange provides 3.4 g of fiber. One medium banana (also a good source of potassium) also offers 3.92 g of fiber.

Excellent Fiber SourceBerries of almost any kind are very high in fiber. One cup of fresh blackberries is one of the highest, with over 7 g of fiber. Other high fiber berries include raspberries, blueberries and strawberries. These offer a range of fiber content from 3 to 8 g in 1 cup of berries.

Split PeasAccording to the USDA Nutritional database, the humble split pea is a power packed fiber food with a big 16.3 g of fiber in just 1 cup. Regular cooked whole peas are no slouch either, with almost 9 g of fiber. High fiber vegetables also include the avocado, carrots and corn at 11.4, 5.22 and 4.66 g of fiber respectively. A good rule of thumb with vegetables is that the most value of these healthy fiber foods comes when eaten raw, but cooked veggies still offers good benefits as a second choice.

Bran MuffinsThese are the foods many think of first when thinking of healthy high fiber foods. The best grain is bran, ranking highest with 19.94 g per serving. Oats are just a little lower on the scale with 12 g. All beans are high in fiber, with black beans offering the most fiber at 14.92 g.

AlmondsSnacks are sometimes thought of diet destroyers. But a high fiber snack of nuts not only satisfies the snacking urge, it actually assists in healthful eating. Almonds are the best bet at 4.22 g of fiber per serving.