[
    {
        "role": "user",
        "content": "list%20of%2025%20high%20fiber%20foods"
    },
    {
        "role": "assistant",
        "content": "Here are 25 high-fiber foods, grouped by category. These are excellent choices for boosting daily fiber intake. Data is based on recent nutrition sources. ([myplate.food](https://myplate.food/printables/high-fiber-foods-list?utm_source=openai))\n\n---\n\n### Legumes / Beans / Peas\n\n1. **Split peas, cooked** \u2014 ~16 g fiber per 1 cup cooked. ([myplate.food](https://myplate.food/printables/high-fiber-foods-list?utm_source=openai))  \n2. **Lentils, cooked** \u2014 ~15-16 g per cup. ([myplate.food](https://myplate.food/printables/high-fiber-foods-list?utm_source=openai))  \n3. **Navy beans, cooked** \u2014 ~13-19 g per cup. ([tools.myfooddata.com](https://tools.myfooddata.com/nutrient-ranking-tool/Fiber/All/Highest?utm_source=openai))  \n4. **Pinto beans, cooked** \u2014 ~15-16 g per cup. ([tools.myfooddata.com](https://tools.myfooddata.com/nutrient-ranking-tool/Fiber/All/Highest?utm_source=openai))  \n5. **Black beans, cooked** \u2014 ~15 g per cup. ([mayoclinic.org](https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948?p=1&utm_source=openai))  \n6. **Edamame (green soybeans), cooked** \u2014 ~8 g per cup. ([myplate.food](https://myplate.food/printables/high-fiber-foods-list?utm_source=openai))\n\n---\n\n### Grains & Whole Grains\n\n7. **Bulgur, cooked** \u2014 ~8 g per cup. ([myplate.food](https://myplate.food/printables/high-fiber-foods-list?utm_source=openai))  \n8. **Barley (pearled), cooked** \u2014 ~6 g per cup. ([mayoclinic.org](https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948?p=1&utm_source=openai))  \n9. **Whole-wheat pasta, cooked** \u2014 ~6 g per cup. ([mayoclinic.org](https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948?p=1&utm_source=openai))  \n10. **Quinoa, cooked** \u2014 ~5 g per cup. ([mayoclinic.org](https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948?p=1&utm_source=openai))  \n11. **Oat bran** \u2014 ~14.5 g per cup uncooked. ([tools.myfooddata.com](https://tools.myfooddata.com/nutrient-ranking-tool/Fiber/All/Highest?utm_source=openai))  \n\n---\n\n### Vegetables & Squashes\n\n12. **Green peas, cooked** \u2014 ~9 g per cup. ([myplate.food](https://myplate.food/printables/high-fiber-foods-list?utm_source=openai))  \n13. **Acorn squash, baked/cooked** \u2014 ~9 g per cup. ([myplate.food](https://myplate.food/printables/high-fiber-foods-list?utm_source=openai))  \n14. **Butternut squash, baked/cooked** \u2014 ~7 g per cup. ([myplate.food](https://myplate.food/printables/high-fiber-foods-list?utm_source=openai))  \n15. **Artichoke (cooked)** \u2014 ~7 g fiber each medium. ([mayoclinic.org](https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948?p=1&utm_source=openai))  \n16. **Broccoli, cooked** \u2014 ~5 g per cup. ([myplate.food](https://myplate.food/printables/high-fiber-foods-list?utm_source=openai))  \n17. **Brussels sprouts, cooked** \u2014 ~4-5 g per cup. ([nutrition.va.gov](https://www.nutrition.va.gov/docs/UpdatedPatientEd/FiberContentofFoodsAug2023.pdf?utm_source=openai))  \n\n---\n\n### Fruits & Berries\n\n18. **Raspberries** \u2014 ~8 g per cup. ([myplate.food](https://myplate.food/printables/high-fiber-foods-list?utm_source=openai))  \n19. **Blackberries** \u2014 ~8 g per cup. ([myplate.food](https://myplate.food/printables/high-fiber-foods-list?utm_source=openai))  \n20. **Avocado** \u2014 ~7 g per \u00bd medium fruit. ([myplate.food](https://myplate.food/printables/high-fiber-foods-list?utm_source=openai))  \n21. **Pear (with skin)** \u2014 ~6 g per medium fruit. ([myplate.food](https://myplate.food/printables/high-fiber-foods-list?utm_source=openai))  \n\n---\n\n### Nuts, Seeds & Other\n\n22. **Chia seeds** \u2014 ~10 g per ounce (28 g). ([mayoclinic.org](https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948?p=1&utm_source=openai))  \n23. **Almonds, whole** \u2014 ~3-4 g per ounce. ([mayoclinic.org](https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948?p=1&utm_source=openai))  \n24. **Dried figs** \u2014 ~6-7 g per 10 figs. ([mskcc.org](https://www.mskcc.org/pdf/cancer-care/patient-education/high-fiber-foods?utm_source=openai))  \n25. **Dried coconut (shredded)** \u2014 ~7 g per cup. ([mskcc.org](https://www.mskcc.org/pdf/cancer-care/patient-education/high-fiber-foods?utm_source=openai))  \n\n---\n\nIf you want, I can include solutions to reach a specific fiber goal (e.g. 30 g/day) or recipes using these foods."
    }
]