Fruit
Raspberries have 6.4g fiber per 1 cup serving
Pears have 5.1g fiber per 1 medium pear
Apples with skin average 5g of fiber per 1 medium
Blueberries have 4.2g of fiber in just 1 cup
Strawberries have 4.4g of fiber in 1 cup
Dried figs clock in at 3.7g of fiber in just 2 pieces
Grains
Cooked black beans have 13.9g of fiber in 1 cup
Bran cereal averages 19.9g of fiber in 1 cup
Cooked kidney beans have 11.6g of fiber in 1 cup
Red cooked lentils have 13.6g of fiber in 1 cup
Oats average 12g of fiber per cup
Quinoa has 8.4g of fiber in 1 cup
Veggies
Broccoli has 4.5g of fiber in 1 cup
Avocados have 11.8g of fiber in 1 medium avocado (avocado is a fruit, but whatevs, haha)
Kale has 7.2g of fiber in 1 cup
Winter squash has 6.2g of fiber in 1 cup
Carrots have 5.2g of fiber in 1 cup
Dried tomatoes have 6.6g of fiber per 1 cup
Dried herbs, spices and pepper
Ground cinnamon has 53.1g of fiber per 100 grams (4.2g / tablespoon)
Ground savory, oregano, rosemary, corriander, basil, marjoram, sage, fennel, caraway, paprika, thyme, chili powder, cloves, cayenne pepper and black pepper all have 26.5g of fiber per 100g, aka 1.6g per tablespoon (source)
Cocoa Powder and Dark Chocolate
These average 33.2g of fiber per 100g serving - this is mostly involving dark chocolate, not your M&Ms ;)
Nuts and Seeds
Almonds have 17.4g of fiber in 1 cup
Pistachios, hazelnuts and pecans have about 9.5g per cup
Sunflower seeds average 14.3g per cup
