List of high fiber foods fruits and vegetables


Our list of high fiber foods have been specifically compiled for people who are interested in:

  • Nutrient dense high fiber fruits and vegetables
  • Soluble fiber foods
  • High fiber low calorie foods for weight loss


We all know our bodies need protein, carbohydrates, and fat but numerous studies have indicated that in addition high fiber foods help lower your risk of cancer, heart attack, and high blood pressure.

If you are looking for a high fiber foods useful for weight loss that keeps you full and helps you cut calories this list should be useful for you.

This is a site about juicing so may ask ------  

"Are we not supposed to eat whole fruits and vegetables to get the fiber we need? Does a juicer not remove all the fiber?"


Is it possible to juice and still get some fiber?

The fact is juicing fruits and vegetables does provide some fiber - specifically soluble fiber.

Fiber is generally classified into two categories insoluble and soluble fiber.

Each of these types plays an important role in promoting your health

Fibers that don't dissolve in water are called insoluble fiber

There is only soluble fiber in juice

Insoluble fiber is those fibers in plant cell walls that increases stool bulk and speed up the passage of food through our digestive system.

Fibers that do dissolve in water are known as soluble fiber

Insoluble fiber foods is therefore a very effective treatment for constipation.

Whole-wheat bran, nuts and many vegetables are good sources of insoluble fiber.

Soluble fiber foods hold water and form a viscous gel during digestion.


Before we get started it is important to clarify how we compiled this list of nutrient dense fruits and vegetables.


Firstly, we used nutrient density as a basis for our ratings.


Why rank fruits in terms of nutrient density?

Nutrient dense foods are those foods that provide substantial amounts of vitamins and minerals and relatively few calories.

Nutrient dense foods provides you with the most concentrated amount of valuable nutrients such as vitamins, minerals, fiber, essential fatty acids and phytonutrients, for the fewest amount of calories.



The results shows:

High fiber foods that provide you with an excellent source of fiber


Navy beans are at the top of the list when it comes to high fiber foods that are nutrient dense and one cup can provide a whopping 76% of your daily requirement.


Second on the list you find raspberries.

list of high fiber foods


You will need a lot of raspberries to make a decent amount of juice but if you do juice them you will end up with a juice with an intense very rich flavor.

We suggest you rather put them in a blender turning them into blended drink in combination with other fruits.

Raspberries are very perishable so use them within two days of buying them. Always choose raspberries that are firm and deep in color.

Next on the list you get turnip greens, beet greens and mustard greens.

Here juicing comes in handy when you do not get excited about the cooked version.

If you can't eat it - juice it!



Foods high in fiber that provide you with "very good" source of fiber


On this list it is mainly beans that feature again.

  • Pinto beans
  • Black beans
  • Lima beans
  • Lentils


When it comes to foods that you can juice or blend the following items feature in this category.

high fiber foods for weight loss
  • Carrots
  • Brussel sprouts
  • Asparagus
  • Flax seeds
  • Kiwi fruit
  • Tomato
  • Oranges
  • Blueberries
  • Cinnamon
  • Coriander seeds
  • Oregano
  • Romaine lettuce
  • Celery
  • Cabbage
  • Spinach
  • Chilli pepper
  • Fennel
  • Cranberries
  • Strawberries
  • Bell peppers
  • Kale




nutrient dense fruits and vegetables
  • Basil
  • Avocados
  • Prunes
  • Olives
  • Plums
  • Banana
  • Pineapple
  • Cantaloupe
  • Sesame seeds
  • Rosemary
  • Black pepper
  • Cayenne pepper
  • Cucumber
  • Apricots
  • Papaya
  • Apples
  • Grapefruit
  • Beets
  • Figs
  • Pears





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Related pages

Juicer recipes
juicing for weight loss
Juicing for weight loss


Our page on natural constipation remedies


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