List of high fiber foods fruits and vegetables


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

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. 


Clarifying the confusion about the fiber available in juice

"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

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.


This list of high fiber foods are ranked in terms of their Nutrient Density.

What is nutrient density and why is it so important?

Food that is high in nutrients but relatively low in calories.

Nutrient-dense foods contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats but at the same time give you the least  amount of calories.

Another way to state this is that nutrient dense foods give you the "biggest value for money" meaning you receive lots of nutrients, but it doesn't cost you that much in calories.


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 foodsRaspberries get second place on our 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.


Third on the list of high fiber foods that provide you with an excellent source of fiber  you will find:

  • turnip greens.
  • beet greens.
  • mustard greens.


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


On this part of the list it is mainly a range of legumes that feature stronhly.

  • Pinto beans.
  • Black beans.
  • Lima beans.
  • Lentils.



Obviously legumes cannot be juiced but when it comes to high fiber foods 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



Reminder: The benefits of fiber


The above fruits and vegetable can be useful way to ensure you get a healthy amount of soluble fiber which slow down your digestion. This helps you to feel full longer and is one reason why fiber may help with weight control.

In addition the insoluble fiber in these foods helps add bulk to your stool helping food to move through your digestive tract more smoothly.

The beauty of fruits and vegetables is that it contain both soluble and insoluble fiber for maximum benefits to your health.




Like this page?