High Fiber Food Chart PDF [Printable]

If you’re looking for ideas to add more fiber to your diet, look no further than this high fiber food chart pdf to guide your food choices.

Like many athletes on the go, you’re likely not meeting your recommended fiber intake. When you don’t meet your fiber intake, you’re missing out on key nutrients-vitamins and minerals that help your body function at its best.

Additionally, fiber plays a huge role in gut health which has been shown to have an impact on athletic performance. (1) In fact, your gut microbiome breaks down fiber creating powerful anti-inflammatory effects. (2)

Print out this high fiber food chart pdf or save on your phone for you next trip to the grocery store.

High Fiber food chart pdf cover photo

What is fiber

Fiber is a complex carbohydrate found in plants including fruits, vegetables, legumes and grains. However, people cannot digest or absorb into their blood streams for energy, but your microbiome helps to break down fiber. 

Fiber is found in plant based foods in both soluble (dissolves in water) or insoluble (doesn’t dissolve in water). Plants tend to have both insoluble and soluble fibers in varying amounts.

Therefore, you should eat a wide variety of high fiber foods in order to get the most benefits.

How much fiber should an athlete eat

The amount of fiber an athlete should eat is based on the the US Dietary Guidelines for Americans. That recommendation is about 14 grams per 1000 calories. (3)

However athletes and the general population only eat about 15 grams per day, about half of the recommended amounts of fiber. (4)

General recommendations for daily fiber intake:

Age (years)Fiber Recommendations (grams/day)
MenWomen
4-825 g25 g
9-1331 g26 g
14-1838 g26 g
19-3038 g25 g
31-5038 g25 g
51-7021 g30 g

What are the top 20 highest fiber foods

The top 20 highest fiber foods include legumes, beans, berries, grains and vegetables. Check out this list below with the fiber content and serving size (for more ideas check out the high fiber food chart pdf):

  • Navy beans (cooked) – 1 cup: 19.1 grams
  • Split peas (cooked) – 1 cup: 16.3 grams
  • Lentils (cooked) – 1 cup: 15.6 grams
  • Black beans (cooked) – 1 cup: 15 grams
  • Lima beans (cooked) – 1 cup: 13.2 grams
  • Artichoke (cooked) – 1 medium: 10.3 grams
  • Green peas (cooked) – 1 cup: 8.8 grams
  • Quinoa (cooked) – 1 cup: 8.1 grams
  • Raspberries – 1 cup: 8 grams
  • Blackberries – 1 cup: 7.6 grams
  • Avocado – 1 medium: 6.7 grams
  • Chia seeds – 1 ounce: 5.5 grams
  • Almonds – 1 ounce: 3.5 grams
  • Flaxseed – 1 ounce: 3 grams
  • Pear – 1 medium: 5.5 grams
  • Apple (with skin) – 1 medium: 4.4 grams
  • Sweet potato (with skin) – 1 medium: 4 grams
  • Brussels sprouts (cooked) – 1 cup: 4 grams
  • Oatmeal (cooked) – 1 cup: 4 grams
  • Broccoli (cooked) – 1 cup: 3.7 grams
  • Carrots (cooked) – 1 cup: 3.6 grams
  • Banana – 1 medium: 3.1 grams
  • Orange – 1 medium: 3.1 grams
  • Strawberries – 1 cup: 3 grams
  • Kiwi – 1 medium: 2.3 grams
high fiber food chart pdf top 20 highest fiber foods

High fiber food chart pdf-beans and legumes

FoodServing SizeFiber (grams)
Navy beans1 cup19.1
Split peas1 cup16.3
Lentils1 cup15.6
Black beans1 cup15.0
Lima beans1 cup13.2
Chickpeas (garbanzo beans)1 cup12.5
Kidney beans1 cup11.6

High fiber food chart pdf-whole grains and cereals

FoodServing SizeFiber (grams)
Bran Flakes1 cup7.6
Oat bran1 cup cooked6.0
Quinoa1 cup cooked5.2
Oatmeal (rolled oats)1 cup cooked4.0
Brown rice1 cup cooked3.5
Wild rice1 cup cooked3.0
Whole wheat spaghetti1 cup cooked2.9
Pearled barley1 cup cooked2.3
Buckwheat1 cup cooked1.6

High fiber food chart pdf-fruits

FoodServing SizeFiber (grams)
Avocado1 medium13.5
Raspberries1 cup8.0
Blackberries1 cup7.6
Pear1 medium5.5
Apple (with skin)1 medium4.4
Banana1 medium3.1
Orange1 medium3.1
Strawberries1 cup3.0
Kiwi1 medium2.3

High fiber food chart pdf-vegetables

FoodServing SizeFiber (grams)
Artichoke1 medium10.3
Peas1 cup8.8
Broccoli1 cup5.1
Brussels sprouts1 cup4.1
Carrots1 cup3.6
Sweet potato1 medium4
Spinach1 cup4
Green beans1 cup3.4
Kale1 cup2.6
Beet greens1 cup2.5

High fiber food chart pdf-nuts and seeds

FoodServing SizeFiber (grams)
Chia seeds1 oz.9.8
Flaxseeds1 oz.8.2
Almonds1/4 cup4.2
Pistachios1/4 cup3.0
Sunflower seeds1/4 cup3.0
Pecans1/4 cup2.7
Hazelnuts1/4 cup2.7
Pumpkin seeds1/4 cup2.9
Sesame seeds1 oz.1.4
high fiber food chart pdf

What does 25 grams of fiber a day look like

Generally, 25 grams of fiber a day looks like multiple servings of high fiber foods: 1-2 fruits, 3 vegetables, 1 legume and 2 or more whole grains

Here are a couple sample menu ideas to get at least 25 grams of fiber each day.

**These are just examples of how to incorporate fiber into meals, but may not meet an athlete’s need for protein and carbohydrate.**

Breakfast:

  • 1 cup of cooked oatmeal
  • 1/2 banana
  • 1 tablespoon of chia seeds

Morning snack:

  • 1 small apple (3 grams of fiber)
  • 1 ounce of almonds

Lunch:

  • 2 cups of mixed greens salad with carrots, cucumber, and tomato
  • 1/2 cup of black beans
  • 1/2 cup of brown rice

Afternoon snack:

  • 1 medium pear

Dinner:

  • 4 ounces of baked salmon
  • 1 cup of roasted Brussels sprouts
  • 1/2 medium sweet potato with skin

Breakfast:

  • 1 medium-sized whole wheat bagel
  • 1 tablespoon of almond butter
  • 1/2 medium apple

Morning snack:

  • 1 small orange
  • 1 small handful of mixed nuts

Lunch:

  • 1 cup roasted veggies peppers, and tomatoes (4 grams of fiber)
  • 3 Tbsp hummus
  • 1 whole wheat tortilla

Afternoon snack:

  • 1 cup of berries
  • 1 cup of low fat greek yogurt

Dinner:

  • 4 ounces of grilled chicken breast
  • 1 cup of steamed broccoli
  • 1/2 cup of quinoa

What is the best way to get fiber?

The best way to get fiber is by eating a wide variety of high fiber foods. You can add a fiber rich food to every meal and snack. Start increasing fiber gradually since fiber can cause gas and bloating.

You’ll also want to drink additional water or fluids.

Some suggestions for the best way to get fiber:

  • Start your day with a high fiber breakfast cereal or hot whole grain oatmeal
  • Blend your favorite fruits and veggies into a high fiber smoothie
  • Top your whole grain pancakes or waffles with fresh berries
  • Sprinkle low fat greek yogurt with granola, chia seeds and berries
  • Swap whole grain and whole wheat pasta, breads, tortillas and crackers
  • Add extra veggies on your sandwich or salads
  • Use nuts and seeds as additional toppings on salads
  • Swap brown rice, quinoa or farro for white rice
  • Boost your soup’s fiber with added beans, legumes or whole grains
  • Choose fruits for dessert

Final thoughts

Fiber is a key nutrient for athletes. You can use this post and printable pdf to guide your food choices and to help you incorporate more fiber in your diet.

Check out our other posts on how to add more whole grains to your diet.

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