Learning About Foods That Are Good Sources of Fiber

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What foods are high in fiber?

The foods you eat contain nutrients, such as vitamins and minerals. Fiber is a nutrient. Your body needs the right amount to stay healthy and work as it should. You can use the list below to help you make choices about which foods to eat.

Here are some examples of foods that are good sources of fiber.


  • Apple
  • Apricot
  • Avocado
  • Banana
  • Blackberries
  • Cherries
  • Melon
  • Pear
  • Raspberries


  • Amaranth
  • Barley
  • Bran cereal
  • Farro
  • Oat bran
  • Oatmeal
  • Quinoa
  • Rice (brown or wild)
  • Whole-grain bread
  • Whole-grain English muffin

Protein foods

  • Almonds
  • Beans (black, kidney, navy, pinto)
  • Chia seeds
  • Garbanzo beans
  • Lentils
  • Pumpkin seeds
  • Split peas
  • Sunflower seeds


  • Artichoke
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Eggplant
  • Green peas
  • Kale
  • Pumpkin
  • Sweet potato
  • White potato

Work with your doctor to find out how much of this nutrient you need. Depending on your health, you may need more or less of it in your diet.

Where can you learn more?

Go to http://www.healthwise.net/patientEd

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The Health Encyclopedia contains general health information. Not all treatments or services described are covered benefits for Kaiser Permanente members or offered as services by Kaiser Permanente. For a list of covered benefits, please refer to your Evidence of Coverage or Summary Plan Description. For recommended treatments, please consult with your health care provider.