What Are Foods That Contain Roughage?

Foods containing roughage, or fiber, include fruits, vegetables, cereals and grains, nuts and legumes and even some canned foods. Among fruits, raspberries offer the most fiber, with 8 grams of fiber in each 1 cup serving. Apples and pears come next; a medium-sized fruit of either variety, with the skin on, contains approximately 4 to 5 grams of fiber.

Bananas, oranges and strawberries also pack lots of fiber. They provide approximately 3 grams of fiber for each serving size, which equates to one medium banana or orange and 1 cup of strawberries. Tropical fruits also have high fiber contents: mangoes and persimmons have 5 to 6 grams each, while 1 cup of guava may contain 9 grams of fiber.

In addition to fruit, legumes, nuts and seeds also have high fiber contents. For cooked beans and legumes, 1 cup of lima beans, black beans or lentils offers roughly 13, 15 or 16 grams of fiber, while 1 cup of cooked split peas provides over 16 grams. In the nut family, 1 ounce of pecans or pistachios provides around 3 grams of fiber, while 1 ounce of almonds packs roughly 3.5 grams.

Among vegetables, dark leafy greens are generally the best sources of fiber. An artichoke contains approximately 10 grams of fiber, while 1 cup of cooked green peas offers slightly less. Among grains, whole-wheat pastas and barley pack the most fiber, offering 6 grams in each cooked cup.