Common Sources of Fiber Plant Based Diet

A plant-based diet can provide ample sources of dietary fiber. Here are some common sources of fiber in a plant-based diet:

Fruits:

Berries (raspberries, blackberries, strawberries)
Apples
Pears
Oranges
Bananas
Avocados

Vegetables:

Leafy greens (spinach, kale, Swiss chard)
Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
Carrots
Bell peppers
Tomatoes
Sweet potatoes

Legumes:

Lentils
Chickpeas (garbanzo beans)
Black beans
Kidney beans
Pinto beans
Split peas

Whole Grains:

Oats
Quinoa
Brown rice
Whole wheat
Barley
Buckwheat

Nuts and Seeds:

Chia seeds
Flaxseeds
Almonds
Walnuts
Pistachios
Pumpkin seeds

Whole Grain Bread and Pasta:

Look for products made from whole wheat, spelled, or other whole grains.
Plant-Based Milk Alternatives:

Some plant-based milk alternatives, such as almond milk and oat milk, are fortified with fiber.

Other Fiber-Rich Foods:

Chia seed pudding
Bran cereal
Popcorn
Edamame
Incorporating fiber-rich foods into your plant-based diet can help you meet your daily fiber needs. Aim for a mix of fruits, vegetables, whole grains, legumes, nuts, and seeds to maximize your fiber intake and enjoy the many health benefits of a high-fiber diet.