What are some high fiber foods?

what are some high fiber foods?

Here are some:

Current recommendations from the United States National Academy of Sciences, Institute of Medicine, suggest that adults should consume 20-35 grams of dietary fiber per day, but the average American's daily intake of dietary fiber is only 12-18 grams.[16][17] The American Dietetic Association recommends consuming a variety of fiber-rich foods.

Soluble fiber is found in varying quantities in all plant foods, including:

legumes (peas, soybeans, and other beans)
oats, rye, chia, and barley
some fruits and fruit juices (particularly prune juice, plums and berries)
certain vegetables such as broccoli and carrots
root vegetables such as potatoes, sweet potatoes, and onions (skins of these vegetables are sources of insoluble fiber)
psyllium seed husk (a mucilage soluble fiber).
Legumes also typically contain shorter-chain carbohydrates indigestible by the human digestive tract but which may be metabolized by bacterial fermentation in the large intestine (colon), yielding short-chain fatty acids and gases (flatulence).

Sources of insoluble fiber include:

whole grain foods
bran
nuts and seeds
vegetables such as green beans, cauliflower, zucchini, and celery
the skins of some fruits, including tomatoes
The five most fiber-rich plant foods, according to the Micronutrient Center of the Linus Pauling Institute, are legumes (15-19 grams of fiber per US cup serving, including several types of beans, lentils and peas), wheat bran (17 grams per cup), prunes (12 grams), Asian pear (10 grams each) (3.6% by weight), and quinoa (9 grams).[17]

Remarkable among plant foods, the Amazonian palmberry, açaí (Euterpe oleracea Mart.), has been analyzed by two research groups reporting its content of dietary fiber is 25-44% of total mass in freeze-dried powder.[18] [19] [20]

Rubus fruits such as raspberry (8 grams of fiber per serving) and blackberry (7.4 grams of fiber per serving) are exceptional sources of fiber[21].