Food topic
High Fiber food guides
This one-page printable chart gives you the grams of fiber in a serving of 28 everyday foods, from pearl barley and beans to raspberries, pears and chia seeds, measured in cups, tablespoons and ounces.
Digital downloads. Print at home. Keep close by.
Guides for High Fiber
One-page chart, High Fiber
High Fiber Food Chart
The grams of fiber in a serving of 28 everyday foods, measured in cups, tablespoons and ounces, with tips on building up slowly.
Price: A$10
View guide
Common questions
What is in the download?
The High Fiber Food Chart download includes:
High Fiber Food Chart download
- The chart as a US Letter PDF: 2 pages: the chart, then a Start here page on printing and opening it
- The chart as an A4 PDF: 2 pages: the chart, then the Start here page
- An A5 fridge sheet: 1 page: the key foods in large print, for the fridge door
- Two 300 dpi images, US Letter and A4: PNG files for phones, tablets and print shops
Which size should I print?
US Letter in the US and Canada, A4 everywhere else: both are included. In the print box choose Actual size or 100%, not Fit or Shrink. Charts also come in A5, half size, for the fridge door or a notebook.
Will anything be mailed to me?
No. Every Spoonwise item is a digital download: you print it yourself, at home or at a print shop. Nothing is posted.
Sources
The High Fiber Food Chart names these sources:
- British Dietetic Association constipation guideline (2025)
- NIDDK
- FDA
- NHS
- healthdirect Australia
- NHMRC Nutrient Reference Values
- USDA FoodData Central
Not medical advice
General information only, not medical advice.
It is general information to use alongside your care team, never instead of it. Follow the plan your own doctor or dietitian gives you; their advice may differ from these pages.