Several websites contain lists of high-fiber foods including Mayo Clinic, Today's Dietitian, WebMD, MedlinePlus and SelfNutritionData, as of April 2015. Women should consume 21 to 25 grams of fiber per day, while men should strive for 30 to 38 grams of fiber per day.
Fruits high in fiber include raspberries, pears with skin, apples with skin, bananas and oranges. Grains, cereals and pastas such as spaghetti, barley, bran flakes, oatmeal and popcorn also have high-fiber content. Legumes with a lot of fiber include split peas, lentils, black beans, lima beans and baked beans. Vegetables such as green peas, artichoke, broccoli, turnip greens and Brussels sprouts contain good amounts of fiber.
Foods that have bran in them contain higher amounts of fiber over other foods. Beans are usually cooked before consumption, but fruits, vegetables and bran can be eaten raw or cooked. Deep green and leafy vegetables often have high amounts of vitamins and minerals along with fiber.
Mayo Clinic's list tends to be generalized, whereas Today's Dietitian lists more exotic foods with fiber. SelfNutritionData contains brand names of cereals, ready-to-eat meals and other foods that are high in fiber. This website also lets users alter criteria of foods to find the best possible choice for nutritional needs. WebMD and MedlinePlus contain simple lists to make shopping for high-fiber foods easier.