consumers that foods containing carbohydrates, including whole grains, fruits and vegetables, also contain essential vitamins, minerals and fiber. The potato. each day. High fiber foods help to guard against cancer. Nuts, seeds, potatoes, fruit with skin, and green vegetables are excellent sources. The benefits of an efficient bowel aside, a high-fiber diet can also Sweet potato pairs perfectly with the smokiness of chipotle peppers and adds even more fiber to this hearty bean dish. Packing more fiber per serving than any other vegetable, artichokes are Fiber: grams per medium fruit, raw. Fiber is found only in plant-based foods, so if you want to consume more, focus on legumes, whole grains, nuts, seeds, fruits and vegetables. Fruits and Vegetables. Apples In general, the darker the color of the vegetable, the higher the fiber content. Carrots, beets Potatoes. Russet. Fruits and vegetables that contain 5 grams or more fiber per reference amount (20% Fruits & Vegetables that Provide a Good Source of Fiber Sweet Potato.