[
    {
        "role": "user",
        "content": "give%20me%20a%20list%20of%2040%20high%20fiber%20foods"
    },
    {
        "role": "assistant",
        "content": "Here\u2019s a list of 40 high-fiber foods from a variety of categories\u2014including legumes, grains, fruits, vegetables, nuts, and seeds\u2014which can help you hit daily fiber goals. All fiber values are approximate, unless otherwise noted. ([myplate.food](https://myplate.food/printables/high-fiber-foods-list?utm_source=openai))\n\n---\n\n### Legumes & Pulses\n\n1. Navy beans (cooked) \u2014 ~19 g per cup ([homecooked.fun](https://www.homecooked.fun/blog/high-fiber-foods-list?utm_source=openai))  \n2. Split peas (cooked) \u2014 ~16 g per cup ([homecooked.fun](https://www.homecooked.fun/blog/high-fiber-foods-list?utm_source=openai))  \n3. Lentils (cooked) \u2014 ~15.5-16 g per cup ([homecooked.fun](https://www.homecooked.fun/blog/high-fiber-foods-list?utm_source=openai))  \n4. Black beans (cooked) \u2014 ~15 g per cup ([homecooked.fun](https://www.homecooked.fun/blog/high-fiber-foods-list?utm_source=openai))  \n5. Pinto beans (cooked) \u2014 ~15 g per cup ([homecooked.fun](https://www.homecooked.fun/blog/high-fiber-foods-list?utm_source=openai))  \n6. Chickpeas (cooked) \u2014 ~12.5 g per cup ([homecooked.fun](https://www.homecooked.fun/blog/high-fiber-foods-list?utm_source=openai))  \n7. Kidney beans (cooked) \u2014 ~11 g per cup ([homecooked.fun](https://www.homecooked.fun/blog/high-fiber-foods-list?utm_source=openai))  \n8. Edamame (shelled, cooked) \u2014 ~8 g per cup ([myplate.food](https://myplate.food/printables/high-fiber-foods-list?utm_source=openai))  \n\n---\n\n### Whole Grains & Grain Products\n\n9. Bulgur (cooked) \u2014 ~8 g per cup ([myplate.food](https://myplate.food/printables/high-fiber-foods-list?utm_source=openai))  \n10. Barley (cooked, pearled) \u2014 ~6-7 g per cup ([myplate.food](https://myplate.food/printables/high-fiber-foods-list?utm_source=openai))  \n11. Whole-wheat pasta (cooked) \u2014 ~6 g per cup ([myplate.food](https://myplate.food/printables/high-fiber-foods-list?utm_source=openai))  \n12. Brown rice (cooked) \u2014 ~3.5-5 g per cup ([homecooked.fun](https://www.homecooked.fun/blog/high-fiber-foods-list?utm_source=openai))  \n13. Oats (dry) \u2014 ~4 g per half cup ([homecooked.fun](https://www.homecooked.fun/blog/high-fiber-foods-list?utm_source=openai))  \n14. Rye flour \u2014 very high fiber (\u2248 30 g per cup) ([nutritionadvance.com](https://www.nutritionadvance.com/foods-high-in-fiber/?utm_source=openai))  \n15. Whole-wheat bread \u2014 ~2-4 g per slice ([myplate.food](https://myplate.food/printables/high-fiber-foods-list?utm_source=openai))  \n\n---\n\n### Fruits\n\n16. Raspberries \u2014 ~8 g per cup ([myplate.food](https://myplate.food/printables/high-fiber-foods-list?utm_source=openai))  \n17. Blackberries \u2014 ~8 g per cup ([myplate.food](https://myplate.food/printables/high-fiber-foods-list?utm_source=openai))  \n18. Pear (with skin) \u2014 ~6 g for a medium pear ([healthline.com](https://www.healthline.com/nutrition/high-fiber-foods-chart?utm_source=openai))  \n19. Avocado \u2014 ~7-10 g for a medium one ([healthline.com](https://www.healthline.com/nutrition/high-fiber-foods-chart?utm_source=openai))  \n20. Apples (with skin) \u2014 around 4-5 g each ([cancer.gov](https://www.cancer.gov/about-cancer/treatment/side-effects/nutrition/high-fiber-foods?utm_source=openai))  \n21. Oranges \u2014 ~4-5 g each ([healthline.com](https://www.healthline.com/nutrition/high-fiber-foods-chart?utm_source=openai))  \n22. Dried figs \u2014 ~5-6 g for several pieces ([mskcc.org](https://www.mskcc.org/cancer-care/patient-education/high-fiber-foods?utm_source=openai))  \n\n---\n\n### Vegetables\n\n23. Green peas (cooked) \u2014 ~9 g per cup ([myplate.food](https://myplate.food/printables/high-fiber-foods-list?utm_source=openai))  \n24. Acorn squash (baked) \u2014 ~9 g per cup ([myplate.food](https://myplate.food/printables/high-fiber-foods-list?utm_source=openai))  \n25. Broccoli (cooked) \u2014 ~5 g per cup ([myplate.food](https://myplate.food/printables/high-fiber-foods-list?utm_source=openai))  \n26. Brussels sprouts \u2014 ~4-5 g per cup cooked ([healthline.com](https://www.healthline.com/nutrition/high-fiber-foods-chart?utm_source=openai))  \n27. Sweet potato (with skin) \u2014 ~4-5 g per medium ([myfooddata.com](https://myfooddata.com/articles/foods-high-in-dietary-fiber.php?utm_source=openai))  \n28. Artichoke (cooked) \u2014 ~7-10 g per medium ([healthline.com](https://www.healthline.com/nutrition/high-fiber-foods-chart?utm_source=openai))  \n\n---\n\n### Nuts, Seeds & Dried Products\n\n29. Chia seeds \u2014 ~10-12 g per ounce (\u2248 2-3 Tbsp) ([healthline.com](https://www.healthline.com/nutrition/high-fiber-foods-chart?utm_source=openai))  \n30. Almonds \u2014 ~3-4 g per ounce (~23 whole) ([healthline.com](https://www.healthline.com/nutrition/high-fiber-foods-chart?utm_source=openai))  \n31. Pistachios \u2014 similar ballpark, several grams per handful ([mskcc.org](https://www.mskcc.org/cancer-care/patient-education/high-fiber-foods?utm_source=openai))  \n32. Shredded coconut (dried) \u2014 ~7-8 g per cup ([mskcc.org](https://www.mskcc.org/cancer-care/patient-education/high-fiber-foods?utm_source=openai))  \n\n---\n\n### Cereals & Snack-y Grains\n\n33. High-fiber cereals (like bran, shredded wheat) \u2014 5-14 g per serving depending on type ([dietaryguidelines.gov](https://www.dietaryguidelines.gov/sites/default/files/2024-08/Food-Sources-Fiber-Standard-508C.pdf?utm_source=openai))  \n34. Popcorn (air-popped) \u2014 ~5-6 g per 3 cups ([dietaryguidelines.gov](https://www.dietaryguidelines.gov/sites/default/files/2024-08/Food-Sources-Fiber-Standard-508C.pdf?utm_source=openai))  \n\n---\n\n### Miscellaneous / Additional Sources\n\n35. Durian ([myfooddata.com](https://myfooddata.com/articles/foods-high-in-dietary-fiber.php?utm_source=openai))  \n36. Guava ([myfooddata.com](https://myfooddata.com/articles/foods-high-in-dietary-fiber.php?utm_source=openai))  \n37. Taro root ([myfooddata.com](https://myfooddata.com/articles/foods-high-in-dietary-fiber.php?utm_source=openai))  \n38. Natto (fermented soybeans) ([myfooddata.com](https://myfooddata.com/articles/foods-high-in-dietary-fiber.php?utm_source=openai))  \n39. Sapodilla ([myfooddata.com](https://myfooddata.com/articles/foods-high-in-dietary-fiber.php?utm_source=openai))  \n40. Mamey apple / mamey sapote ([myfooddata.com](https://myfooddata.com/articles/foods-high-in-dietary-fiber.php?utm_source=openai))  \n\n---\n\n### Tips for Getting More Fiber\n\n- Gradually increase your fiber intake (to avoid digestive discomfort) while drinking enough water. ([health.clevelandclinic.org](https://health.clevelandclinic.org/high-fiber-foods?utm_source=openai))  \n- Choose whole-food sources over fiber supplements when possible (you get more nutrients, variety, and better gut health). ([healthline.com](https://www.healthline.com/nutrition/high-fiber-foods-chart?utm_source=openai))  \n\nIf you want these organized by meal types, easy swaps, or more options for specific diets (gluten-free, vegan, etc.), I can pull those together too."
    }
]