Top Fiber Foods: Save Your Ticker

Fiber may not be the sexiest of nutrients—but packing more into your diet could save your ticker.

Filling up on fiber may save your heart: The more total, insoluble, and fruit and vegetable fiber that you consume, the lower your risk of both coronary heart disease and cardiovascular disease, a new UK study reports.


Follow below table:

top fiber foods cheat sheet

















High-Fiber Foods

  • Bread, grains
  • Whole-grain bread or rolls
  • Whole-grain cereals
  • Bran
  • Pancakes, waffles, and muffins with fruit or bran
  • Unrefined (brown) rice


  • Raw vegetables, especially broccoli, cabbage, carrots, cauliflower, celery, lettuce, and spinach
  • Cooked vegetables including those listed above and asparagus, beans, Brussels sprouts, corn, potatoes, rhubarb, squash, string beans, and turnips


  • Prunes, raisins, or other dried fruits
  • Raw fruits, especially those with skins or seeds, other than ripe banana or avocado


  • Legumes (beans), popcorn, nuts, and seeds
  • High-fiber snack bars


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