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A cup of dragon fruit gives about 3.2 grams of fiber for 122 calories, based on USDA survey data. Dragon fruit fiber varies a lot by product, though: frozen packs in USDA’s database list anywhere from 0 to 4 grams per serving.
Half a cup of pomegranate seeds gives about 3.5 grams of fiber for 72 calories, and a full cup gives 7 grams. Pomegranate fiber lives in the seeds, though: a cup of bottled pomegranate juice has just 0.25 grams.
One cup of fresh guava has 8.9 grams of fiber for 112 calories, more than a cup of raspberries. That guava fiber content puts it among the top fruits in federal food tables.
One cup of fresh papaya cubes gives about 2.5 grams of fiber for 62 calories. Papaya fiber is modest per bite, but per calorie fresh papaya outscores apples and oranges, and it brings nearly a full day of vitamin C.
Two medium fresh plums give about 2 grams of fiber, while a quarter cup of prunes gives 3.1 grams. The plums fiber content jumps fivefold per 100 grams once the fruit is dried, yet per calorie fresh and dried plums are almost dead even.
The high fiber bread with the most per slice in our comparison is a pale keto loaf, Oroweat Keto, at 8 grams. Among whole grain loaves, Dave’s Killer Bread Powerseed leads with 6 grams, while many popular slices give 1 to 3.
The best high fiber snack bars give 6 to 9 grams per bar, led by Fiber One Oats and Chocolate at 9 grams. Most classic granola bars give 2 to 3, and nearly all the top scorers get their fiber from chicory root.
Most meal replacement shakes fiber counts sit at about 5 grams per serving. Garden of Life’s organic powder leads our list with 8 grams, while a shake sold as “with Fiber” gives only 3.
The best fiber smoothie mixes give 5 to 7 grams per serving, but plenty of popular powders give 1 gram or none at all. A packet of Kuli Kuli Dark Chocolate leads with 7 grams, while a classic strawberry mix gives 0.
The best high fiber frozen meals are bean, lentil and whole grain bowls with 7 to 12 grams of fiber, up to six times a frozen mac and cheese. Look for legumes in the first few ingredients and keep an eye on sodium, which runs from 400 to over 1,200 mg.
The most high fiber pasta comes from beans: Explore Cuisine’s edamame spaghetti lists 13 grams of fiber per 2 ounce serving, more than four times classic Barilla spaghetti. Whole grain and lentil pastas land at 5 to 8 grams, a solid upgrade for most kitchens.
The best high fiber muffins give about 5 grams of fiber, five times a typical blueberry muffin. Most of them also carry 18 grams or more of added sugar, so bran muffins are better than their bakery case neighbors but still closer to a treat than a health food.
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