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I googled high fiber foods and this is what I found. Hope it helps :)Women should aim 21-25 grams of fiber a day.
Here's a look at the fiber content of some common foods. Read nutrition labels to find out exactly how much fiber is in your favorite foods. Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day.
Fruits Serving size Total fiber (grams)*
Raspberries 1 cup 8.0
Pear with skin 1 medium 5.5
Apple with skin 1 medium 4.4
Strawberries (halves) 1 1/4 cup 3.8
Banana 1 medium 3.1
Orange 1 medium 3.1
Figs, dried 2 medium 1.6
Raisins 2 tablespoons 1.0
Grains, cereal & pasta Serving size Total fiber (grams)*
Spaghetti, whole-wheat, cooked 1 cup 6.2
Barley, pearled, cooked 1 cup 6.0
Bran flakes 3/4 cup 5.3
Oat bran muffin 1 medium 5.2
Oatmeal, quick, regular or instant, cooked 1 cup 4.0
Popcorn, air-popped 3 cups 3.5
Brown rice, cooked 1 cup 3.5
Bread, rye 1 slice 1.9
Bread, whole-wheat or multigrain 1 slice 1.9
Legumes, nuts & seeds Serving size Total fiber (grams)*
Split peas, cooked 1 cup 16.3
Lentils, cooked 1 cup 15.6
Black beans, cooked 1 cup 15.0
Lima beans, cooked 1 cup 13.2
Baked beans, vegetarian, canned, cooked 1 cup 10.4
Sunflower seed kernels 1/4 cup 3.9
Almonds 1 ounce (23 nuts) 3.5
Pistachio nuts 1 ounce (49 nuts) 2.9
Pecans 1 ounce (19 halves) 2.7
Vegetables Serving size Total fiber (grams)*
Artichoke, cooked 1 medium 10.3
Peas, cooked 1 cup 8.8
Broccoli, boiled 1 cup 5.1
Turnip greens, boiled 1 cup 5.0
Sweet corn, cooked 1 cup 4.2
Brussels sprouts, cooked 1 cup 4.1
Potato, with skin, baked 1 medium 2.9
Tomato paste 1/4 cup 2.7
Carrot, raw 1 medium 1.7
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