8 High-Fiber Fruits and Vegetables | 2g to 5g

Fiber – the king (or queen) of gut health. Today you can drink it and even take it in capsules and powders. But, high-fiber foods are where the real nutrition comes in. Did you know the body prefers vitamins and nutrients in the natural form?

Why are Natural Nutrients Better?

Mother Nature does a fantastic job of combining vitamins, minerals, and nutrients in every edible on the planet. Concerning the age of man, supplements were born yesterday – so nature was the only source of nutrients like fiber.

The vitamins and nutrients work synergistically. That means the combination naturally occurring in a plant, let’s say, are perfectly combined for optimal absorption. So, instead of drinking another goopy fiber drink or popping capsules, why not let nature help you out?

What High Fiber Foods Should You Look For?

When you first start on a high-fiber diet plan, you want to take it slow. Fiber is a natural laxative, and the digestive system cannot process it, so if you eat too much at once you can feel gas, bloating, and stomach pain.

Let’s see what nature has to offer for high-fiber fruits and vegetables.

High-Fiber Fruits

To start out slow and maintain a healthy diet, we’ll stick with foods ranging from 2g to 5g of fiber per serving.


Serving size: 1 cup
Calories: 62
Carbohydrates: 15.8g
Sugar (natural): 15g
Protein: 0.6g
FIBER: 0.8g


Serving size: 1 cup
Calories: 60
Carbohydrates: 14.7g
Sugar (natural): 12.9
Protein: 1.4g
FIBER: 2.3g


Serving size: 1 cup
Calories: 65
Carbohydrates: 17.3g
Sugar (natural): 13g
Protein: 0.3g


Serving size: 1 cup
Calories: 110
Carbohydrates: 26.4g
Sugar (natural): 16.2g
Protein: 2.1g
FIBER: 5.4g

High-Fiber Vegetables

For the green eaters out there – high-fiber vegetables are just as easy to find in your local grocery store as high-fiber fruits. Again, we’ll stay between 2g and 5g of fiber per serving.

Romaine Lettuce

Serving size: 1 cup (shredded)
Calories: 8
Carbohydrates: 1.5g
Sugar (natural): 0.6g
Protein: 0.6g

Yellow Corn

Serving size: 1 cup
Calories: 125
Carbohydrates: 27.1g
Sugar (natural): 9.1g
Protein: 4.7g
FIBER: 2.9g

Sweet Potatoes

Serving size: 1 cup
Calories: 114
Carbohydrates: 26.8g
Sugar (natural): 5.6g
Protein: 2.1g


Serving size: 1 cup
Carbohydrates: 11.2g
Sugar (natural): 2.2g
Protein: 3.7g
FIBER: 5.1g

High-Fiber Foods Are Good For

Fiber is an essential part of the human diet, but we don’t get enough. Even the Washington Post (newspaper) is talking about it. According to a story run in April 2018, “For people age 51 and older, government guidelines recommend at least 28 grams per day for men and 22 grams for women. But adults in this age group average just about 16 grams per day.”

Your High-Fiber Foods List

This is just the start of working toward eating enough fiber to make your heart, joints, and gut happy. Foods with high fiber are all around us, and no matter how many fantastic pills or powders come on the market, Mother Nature will always be the best source of high-fiber foods.


Next: Check out 10 High-Fiber Fruits and Vegetables | 5g to 9g Per Serving

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