Boost Your Health with This Ultimate High-Fiber Grocery List

Upgrade Your Grocery List: High Fiber Foods

Stock up on fiber-rich fruit: apples, bananas, oranges, and strawberries all have around 3 to 4 grams of fiber. Don’t forget to eat the apple peels — that’s where the most fiber is!
Raspberries win the fiber race at 8 grams per cup.
Mangoes, persimmons, and guavas are also good sources of fiber: A mango has 5 grams, a persimmon has 6, and 1 cup of guava has about 9.
Dark-colored vegetables. The darker the color, the more fiber. Carrots, beets, and broccoli are fiber-rich. Collard greens and Swiss chard have 4 grams of fiber per cup. Artichokes are among the highest-fiber veggies, at 10 grams for a medium-sized one.
Potatoes. Russet, red, and sweet potatoes all have at least 3 grams of fiber in a medium-sized spud, if you eat the skin and all.

Beans are a fiber-packed addition to your cart: navy and white beans are the most fiber-rich, and any variety is a good choice. They make great soups and chilis, and are a flavorful addition to salads. Beans are also high in protein, making them a healthy, filling substitute for red meat.
Other legumes like peas, soybeans (edamame), and lentils are also high in fiber.

Check cereal labels for at least 5 grams of fiber per serving.
Whole-grain breads like seven-grain, dark rye, cracked wheat, and pumpernickel are good choices.
Whole grains like bulgur wheat, brown rice, wild rice, and barley are tasty alternatives to white rice.

Nuts and seeds are great sources of fiber. An ounce of sunflower seeds, pumpkin seeds, pistachios, or almonds gives you at least 3 grams of fiber.
Popcorn is also a high-fiber option: three cups of air-popped popcorn have about 4 grams of fiber.

Look for milk, orange juice, and yogurt that are fiber fortified to boost your fiber intake.