high fiber foods [cheat sheet!]

a quick cheat sheet to show you some high fiber foods all in one place!

fruits:

• apples

• pears

• berries (strawberries, raspberries, blueberries)

• bananas

• oranges

• figs

vegetables:

• broccoli

• carrots

• brussels sprouts

• spinach

• kale

• sweet potatoes

legumes:

• lentils

• chickpeas

• black beans

• kidney beans

• peas

whole grains:

• oats

• quinoa

• brown rice

• barley

• whole wheat bread

• bulgur

nuts and seeds:

• almonds

• chia seeds

• flaxseeds

• sunflower seeds

• pumpkin seeds

cereals:

• bran cereals

• whole grain cereals

popcorn: air-popped popcorn is a good source of fiber.

root vegetables:

• potatoes (with the skin)

• sweet potatoes

• beets

• turnips

dried fruits:

• prunes

• apricots

• raisins

other sources:

• bran muffins

• whole grain pasta

reminder that when you increase your fiber intake, you need to drink plenty of water as it helps move the fiber through your digestive system and prevents constipation. we would also advise you to gradually increase your fiber intake to allow your digestive system to adjust.