To qualify as a high-fiber food, a product must contain a minimum amount of ____ grams of fiber per serving. These foods are often only found at sit-down restaurants, chain restaurants, and many retail outlets. The following is a list of some of the high-fiber food products available. If you don’t see these foods on a menu, check with your server or go online to see if they have them.


A fruit is a natural source of vitamin C and potassium. The fruits of various types are not only colorful, but also rich in important nutrients. Citrus fruits, which include grapefruits and oranges, and berries, such as blueberries, raspberries, and blackberries, are also included in this group. Other fruit choices include apricots, cherries, peaches, figs, grapes, and pineapples.

In 2016, a majority of American adults met the USDA’s recommended fruit and vegetable consumption guidelines. The percentage of adult women meeting the recommended amount of fruit and vegetable intake was higher than that of Hispanics and adults aged 51 and younger. Further, an increasing number of people are incorporating fruits and vegetables into their diets. And while more Americans are getting fruits and vegetables from their daily meals, more need to be done to increase their consumption.


Adding beans to your cooking will increase the taste and appearance of your dish. Pureed beans can replace high-fat ingredients like cream, and can be used as a dip or appetizer. Beans can also be used as a replacement for fat in baked goods, such as cookies or brownies. Just be sure to keep the beans covered in water while cooking. You may need to add more water as they cook.

Most children do not consume the recommended amount of fiber in their diets, which can contribute to overeating high-calorie foods and weight gain. Beans are an excellent source of fiber and are ranked among the highest-nutrient-dense foods when compared to their price. In fact, according to the Nutrient Rich Foods Index, beans are among the healthiest foods per unit cost. For example, one serving of raw meat or poultry will yield approximately three ounces of cooked meat or poultry.


Pulses, such as lentils and dry peas, are a great source of protein and dietary fiber. They also contain a variety of vitamins and minerals, as well as phytochemicals that may reduce the risk of certain diseases. According to the 2010 U.S. Dietary Guidelines, peas should be consumed more often. Their nutrient content is sufficient for most people.

Compared to meat, beans and peas provide significant amounts of protein and fiber. These legumes and vegetables are also high in potassium and dietary fiber. They also provide significant amounts of folate, a nutrient that is commonly deficient in American diets. The USDA Food Patterns list them as part of the Vegetable Group and Protein Foods Group. The other groups contribute smaller amounts of fiber, including nuts and seeds.

Dark green leafy vegetables

Most people know that they should eat more dark green leafy veggies, but not all of us understand what that actually means. While they are low in calories, these foods provide health benefits because of their high nutrient density. Dark green leafy vegetables contain high amounts of vitamin K, which helps in building bones and blood clotting. Other beneficial nutrients include folate, which protects against birth defects. These foods also contain high levels of antioxidants, which may protect us from heart disease, some forms of cancer, and chronic illnesses.

You can vary your serving of dark green vegetables on a daily or weekly basis. For example, you can include arugula, bok choy, broccoli, collards, kale, mustard greens, romaine lettuce, and cabbage. You can also include these vegetables raw in salads. Swiss chard and kale are also great for light sauteing.

Whole fresh fruit

According to the USDA, one serving of fruit and vegetables is equivalent to about one cup. Fruit and vegetables are usually available in several forms. Some are more convenient than others. To calculate the appropriate serving size, look for the label of each item. The Food Buying Guide includes both traditional and nontraditional forms of fruits and vegetables. It also includes information on the amount that can be credited as a serving of fruit and vegetables.

Besides fruit, whole fresh fruit is also an excellent choice for vegetarians. This food can substitute for one serving of starchy foods at breakfast and lunch. For lunch, however, it is important to meet the weekly vegetable subgroup requirements. Fruits are available in several forms, including dried fruit and pureed fruit in smoothies. Fruit juice can be served in water or light syrup.