Which foods are high in fiber?

Only plant foods contain fiber: fruit, vegetables, whole grains, legumes, nuts and seeds.^[1] Good sources include:

• Grains: oats, barley, rye, whole wheat, brown rice and bulgur.^[1]
• Legumes: beans, lentils, chickpeas and peas.^[1]
• Fruit: apples and pears with skin, berries, citrus fruit, plums and bananas.^[1]
• Vegetables: carrots, broccoli, sweet potatoes, green beans, spinach and kale.^[1]
• Nuts and seeds: almonds, walnuts, flaxseed and chia seeds.^[1]

Removing the peel from fruit and vegetables lowers the amount of fiber. Raw and cooked foods both offer the benefits.^[2] For cholesterol, 3 servings of oatmeal (28 g each) give about 3 g of soluble fiber.^[3]