High Fiber Food List

About this download

High fiber food list printable: 46 foods with grams of fiber per serving and soluble or insoluble marks, plus a one-page wall chart sorted by fiber per serving. Based on USDA FoodData Central, Mayo Clinic and FDA.

What you get: 8 pages in US Letter and A4. Beans, lentils and whole grains, vegetables and fruit, and nuts and seeds pages, daily fiber targets by age and sex, a 32.7 g sample day, easy swaps, a grocery list, and a bonus wall chart on page 8 with 14 foods at 5.6 g or more, 23 at 2.8 to 5.5 g, and 9 under 2.8 g. Instant download.

Buy together: add the Low Cholesterol Food List and High Protein Food List on this page for 50% off the set.

Every food placement and every number on the chart comes from a named public source, listed with links on page 7. The USDA FoodData Central ID for every food with a gram value is printed there too.

WHAT'S INSIDE (8 pages)

• Page 1: cover with how to read the chart and how to use it
• Page 2: beans, lentils and whole grains, with fiber grams, serving sizes and bars
• Page 3: vegetables and fruit
• Page 4: nuts and seeds, daily fiber targets by age and sex, a 32.7 g sample day, and how to find fiber on a Nutrition Facts label
• Page 5: easy swaps, Mayo Clinic tips and a reminder to add fiber slowly
• Page 6: printable grocery list sorted by store section
• Page 7: sources with links and the full important note
• Page 8: bonus wall chart, all 46 foods on one page in three bands by fiber grams per serving (14 foods at 5.6 g or more, 23 at 2.8 to 5.5 g, 9 under 2.8 g)
• S and I marks show soluble and insoluble fiber where Mayo Clinic names the food

The bands on the wall chart show grams of fiber per serving only. They do not rate how healthy a food is.

PRINTS WELL

Thin bars and white pages keep ink use low and print clearly in black and white. Each wall chart band also has its own shape (filled, half filled, open circle).

WHAT YOU GET

This is an instant digital download. Nothing physical is shipped. You get 3 PDF files:

• High-Fiber-Food-List_Start-Here.pdf: quick start and printing tips
• High-Fiber-Food-List_US-Letter.pdf: 8 pages, 8.5 x 11 in
• High-Fiber-Food-List_A4.pdf: 8 pages, 210 x 297 mm

Print at Actual size or 100%. The PDF is a printable reference, not a fillable form. The grocery list page is made to fill in by hand. Works in the free Adobe Acrobat Reader, Chrome or Edge.

SOURCES

• USDA FoodData Central (SR Legacy): fiber grams and serving weights
• Mayo Clinic: Dietary fiber: Essential for a healthy diet (daily targets, fiber types, tips)
• U.S. FDA: How to Understand and Use the Nutrition Facts Label (Daily Value for fiber)

Utility Forge Studio is not affiliated with or endorsed by USDA, Mayo Clinic or the U.S. FDA.

FAQ

How is fiber shown?

In grams per serving, with the serving size next to each food, and S or I marks for soluble and insoluble fiber where Mayo Clinic names the food.

How much fiber is the daily target?

Page 4 has daily fiber targets by age and sex (Mayo Clinic) and a sample day that reaches 32.7 g.

Any tips for adding fiber?

Page 5 has easy swaps, Mayo Clinic tips and a reminder to add fiber slowly and drink plenty of water.

Is this medical advice?

No. It is general education to use alongside your care team's advice.

IMPORTANT

For general education only. This chart is not medical advice and does not diagnose, treat, or prevent any condition. It is not a substitute for care from your doctor, registered dietitian, or care team. Food needs differ from person to person, especially with medications, allergies, kidney disease, or pregnancy. Talk with your healthcare provider before changing your diet. Compiled from public health sources listed on page 7. Not affiliated with or endorsed by those organizations.

Add fiber gradually and drink plenty of water. If you have a digestive condition, recent bowel surgery, or have been told to follow a low-fiber or low-residue diet, follow your provider's advice instead of this list. Fiber values are approximate, for the serving shown, from USDA FoodData Central.

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• Need iron per serving too? Iron Rich Foods Chart Printable: https://www.etsy.com/listing/4598505956
• Following a liver friendly diet? Fatty Liver Food List Printable: https://www.etsy.com/listing/4559295650

For personal use only. Please do not resell or share the files.

Designed by me, created using AI tools.

The Etsy listing is the final source for what is included. See it on Etsy.