Fiber List by Grams

Fiber refers to the parts of plants your body cannot digest. The American Heart Association, or AHA, lists fiber sources and classifies them as either soluble or insoluble. The AHA notes that fiber, when eaten regularly, is associated with a decreased risk of cardiovascular disease. In addition, soluble fibers may aid in reducing your LDL, or "bad," cholesterol levels. The AHA recommends getting about 25 g of fiber each day from a variety of foods.

Oats

The AHA lists oats has having the highest proportion of soluble fiber. Oat bran and oatmeal are very high in soluble fiber. According to the U.S. Department of Agriculture, or USDA, 1 cup of raw oat bran has 14.5 g of fiber. Cooking reduces the fiber content in oats, so cooked oat bran has about 6 g. The amount in instant oats is even less at about 4 g, since instant oats are processed, cooked, and dried before being sold.

Beans and Peas

The AHA lists beans and peas as very high in soluble fiber, with up to 20 g of fiber. Navy beans give you the most fiber -- cooked navy beans have about 19 g per cup, which is about 80 percent of your recommended total daily intake. Canned red kidney beans provide you with 16.4 g. Cooked split peas have about the same amount -- 16.3 g per cup. Pinto and black beans offer 15 g, as do lentils. Other beans, including chickpeas and lima, white, and great northern beans, have between 12 and 13 g.

Grains

Barley is an excellent source of soluble fiber, according to the AHA. One cup of raw pearled barley gives you a whopping 31.2 g of fiber, which is 25 percent more than what you need every day. It also contains some insoluble fiber. Rice bran is high in soluble fiber as well. Whole wheat breads, wheat bran, wheat cereals, rice, rye and most other grains are good sources of insoluble fiber. Whole grain wheat flour has almost 15 g of fiber in 1 cup.

Fruits

Strawberries, citrus fruits and apple pulp are high in soluble fiber, according to the AHA. The apple skin, on the other hand, is high in insoluble fiber. Eating one raw apple gives you 3.3 g of fiber. One cup of raw strawberries has slightly more than 3 g. Of the citrus fruits, oranges have the most fiber at 4.3 g per cup.

Vegetables

Unlike fruits, vegetables are high in insoluble fiber. The AHA lists cabbage, cauliflower, carrots, beets, Brussels sprouts and turnips as good sources. You get 5 g of fiber from 1 cup of cooked cauliflower and about 3 g from 1 cup of cooked cabbage. One raw carrot has 2 g of fiber. One cup of cooked beets has 3.5 g, and their greens contain 4.2 g. Frozen Brussels sprouts that are cooked contain 6.4 g.