10 High Fiber Fruits and Vegetables 2023 | 5-9g Per Serving

Coach Smith

If you didn’t get here from the Food Recipes | 2g to 5g Per Serving, you may want to start there and work your way up to 5g to 9g of fiber.

10 High-Fiber Fruits and Vegetables

When you get to the upper reaches of high-fiber fruits and vegetables, they get a little more exotic and likely pricy in some areas. But, you don’t need much, and that counterbalances the difference in price.

Natural Food Fiber Vs. Supplemental Fiber

We touched on this before, but it is well worth repeating. High-fiber vegetables and fruits are naturally designed to combine all the right macros, vitamins, and nutrients to help your body get the most out of each. Fiber supplements work, no doubt, and for people who know they won’t eat high-fiber foods, they are a good choice. But, if you’re into eating your macros, you ’ll want to get the most bang for your buck.

High-Fiber Foods List – Vegetables


Serving size: 1 cup
Calories: 55
Carbohydrates: 12.8g
Sugar (natural): 5.4g
Protein: 1.2g
FIBER: 4.7g

Butternut Squash

Serving size: 1 cup
Calories: 82
Carbohydrates: 21.5g
Sugar (natural): 4g
Protein: 1.8g
FIBER: 6.6g

Collard Greens

Serving size: 1 cup
Calories: 63
Carbohydrates: 10.7g
Sugar (natural): 0.8g
Protein: 5.1g
FIBER: 7.6g

Green Peas

Serving size: 1 cup
Calories: 134
Carbohydrates: 25g
Sugar (natural): 9.5g
Protein: 8.6g
FIBER: 8.8g

Lima Beans

Serving size: 1 cup
Calories: 209
Carbohydrates: 40.2g
Sugar (natural): 2.8g
Protein: 11.6g
FIBER: 9.2g



Serving size: 1 fruit
Calories: 118
Carbohydrates: 31.2g
Sugar (natural): 21.1g
Protein: 1g


Serving size: 1 cup
Calories: 144
Carbohydrates: 32.5g
Sugar (natural): 23.8g
Protein: 2.9g


Serving size: 1 cup
Calories: 62
Carbohydrates: 13.8g
Sugar (natural): 7g
Protein: 2g
FIBER: 7.6g


Serving size: 1 cup
Calories: 64
Carbohydrates: 14.7g
Sugar (natural): 5.4g
Protein: 1.5g


Serving size: 1 cup
Calories: 112
Carbohydrates: 23.6g
Sugar (natural): 14.7g
Protein: 4.2g
FIBER: 8.9g

How to Fit High-Fiber Foods Into Your Diet

You don’t have to go all out and leave the grocery store with 10 pounds of collard greens or 100 carrots. The idea, as is the case with all healthy eating plans that WORK, is to incorporate these foods into your day, naturally.

Fruits are perfect for a high-fiber breakfast.

  • Eat fruit with Greek yogurt.
  • Throw some berries on top of a bowl of high-fiber granola.
  • Take a big bite out of a Guava and get going.

Fruits and vegetables both work with a high-fiber lunch.

  • Add fruit, like you would lettuce or tomato, to your sandwich.
  • Freeze cubed fruits to use as “ice” – remember to eat them at the end.
  • Salad – not that boring salad, but fresh high-fiber greens, fruits, vegetables, topped with simple homemade oil and vinegar.

The same goes for a high-fiber dinner.

  • Top your protein with 1 cup of pureed fruit.
  • Steam collards with lean, smoked ham.
  • Mix fruits and vegetables together for a high-fiber salsa.

High-fiber foods are what the body needs, plain and simple. If your gut’s not working right, you’re having digestive issues, or you fight constipation on a regular basis high-fiber foods are a natural means of taking your health into your own hands.

List of 13 High Fiber Foods to Increase Fiber Intake

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