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High Fiber Foods

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Red torn-paper poster compares regular and whole-wheat spaghetti on forks with a same-cooked-weight more-fiber message.

Regular Pasta Swap: Try Whole-Wheat Pasta for More Fiber

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Sand and indigo graphic compares white rice with a half-rice half-lentil mixture as a higher-fiber side.

White Rice Swap: Replace Half with Cooked Lentils

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Orange segments arranged in a sunburst beside a glass of juice, with a whole-fruit swap and equal-weight fiber callout.

Swap Orange Juice for Whole Orange Segments

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Cooked artichoke hearts and green peas in equal 150-gram side-dish portions with lemon and herbs.

Artichoke Hearts vs Green Peas for a Fiber-Rich Side

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Fresh raspberries and blackberries in equal 150-gram snack bowls without toppings.

Raspberries vs Blackberries for a High-Fiber Snack

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Raspberry infographic showing 8.0 grams fiber, 64 calories and 14.6 grams carbohydrate per cup of raw berries weighing 123 grams.

Raspberry Nutrition Facts and Fiber per Cup

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Chia seed card showing 6.9 grams fiber, 97 calories and 3.3 grams protein per 20 grams of dried seeds before soaking.

Chia Seed Nutrition Facts Before Soaking

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Black bean nutrition infographic showing 114 calories, 7.6 g protein, and 7.5 g fiber per cooked half cup weighing 86 g, boiled without salt.

Black Bean Nutrition Facts for a Cooked Half Cup

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Cooked chickpea nutrition card showing 164 calories, 8.9 g protein, and 7.6 g fiber per 100 g boiled without salt.

Cooked Chickpea Nutrition Facts for Lunch Ingredients

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Broccoli nutrition card showing 27 calories, 5.6 g carbohydrate, and 2.6 g fiber per half cup chopped weighing 78 g, boiled and drained without salt.

Cooked Broccoli Nutrition Facts for a Half-Cup Portion

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Plain almond nutrition infographic with 164 calories, 6.0 g protein, and 3.5 g fiber per one-ounce portion weighing 28.35 g.

Almond Nutrition Facts for a One-Ounce Portion

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Cooked beans and lentils in equal portions, compared for texture, preparation time, sodium, budget, and recipe uses.

Beans vs Lentils: Two Flexible Plant-Protein Choices

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Avocado portion infographic with 160 calories, 14.7 g total fat, 6.7 g fiber, and 2.0 g protein per 100 g edible flesh.

Avocado Nutrition Facts per 100 g of Edible Flesh

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Cooked lentil nutrition infographic showing 230 calories, 17.9 g protein, 39.8 g carbohydrate, and 15.6 g fiber per cup weighing 198 g.

Cooked Lentil Nutrition Facts for Budget Meals

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Fiber infographic showing a gradual four-step path with beans, oats, berries, vegetables and whole grains

Add Fiber Gradually and Notice Comfort

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High-fiber meal infographic labeling a fiber-rich base, protein food, produce, cooking fat, sauce, drink and extras

Count the Whole High-Fiber Meal

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Gradual Fiber Portion Plan visual using black beans, whole-grain pita, cabbage, and berries as flexible example portions for High Fiber Foods.

Gradual Fiber Portion Plan: A High Fiber Foods Guide

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Fiber-Forward Plate visual using lentils, barley, broccoli, and pear as flexible example portions for High Fiber Foods.

Fiber-Forward Plate for High Fiber Foods

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Breakfast infographic showing protein, fiber-rich food, fruit or vegetables, measured toppings, and portion adjustment for the morning

Build a Breakfast That Lasts Through Your Morning

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Emerald chili-pot checklist with kidney beans, black beans, peppers, zucchini, tomatoes, chili powder and onion.

Bean Chili Grocery Checklist with Vegetables and Pantry Flavor

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Beige and berry breakfast checklist with oats, ground flaxseed, raspberries, pears, yogurt and walnuts.

Fiber-Friendly Breakfast Grocery List with Oats and Fruit

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Three containers of make-ahead tuna brown rice spinach bowls with tuna, brown rice, spinach, and tomato.

Make-Ahead Tuna Brown Rice Spinach Bowls

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Three containers of high-fiber lentils couscous prep boxes with lentils, couscous, asparagus, and broccoli.

High-Fiber Lentils Couscous Prep Boxes

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Infographic for black bean sweet potato cabbage lunch tacos with can, chilling, and tortilla label safety reminders

Build Black Bean Sweet Potato Cabbage Lunch Tacos

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