22 High Fiber Foods You Should Eat Every Day

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One cup of kidney beans can supply more than a third of your daily fiber needs. Other high fiber foods include berries, cruciferous vegetables, oats, chia seeds, and dark chocolate.

Fiber has many health benefits such as:

  • Helping with weight loss
  • Reducing blood sugar
  • Fighting constipation
  • Improving heart health
  • Supporting healthy gut bacteria

The Academy of Nutrition and Dietetics suggests consuming about 14g of fiber per 1,000 daily calories. The table below is outlining the recommended fiber intake based on different ages:

1–3 years14g (grams)14g (grams)
4–8 years19.6g (grams)16.8g (grams)
9–13 years25.2g (grams)22.4g (grams)
14–18 years30.8g (grams)25.2g (grams)
19–50 years38g (grams)25g (grams)
51 years and over30g (grams)21g (grams)

The majority of Americans typically consume approximately 15g (grams) of fiber daily, which is only half of their recommended dietary needs.

What is fiber and what types are there?

Previously, experts used “fiber” to describe a type of carbohydrates that the body couldn’t digest easily. However, recent research has found that some digestible substances also share fiber-like properties, making the definition of fiber more complex.

Scientists classify fiber in different ways such as:

  • Dietary fiber: Naturally fiber is found in plants we consume.
  • Added fiber: Manufacturers add this to different products to improve their health benefits.
  • Soluble fibers: Dissolvable in water and easily digestible. They may also help with controlling blood sugar and cholesterol. They can be found in fruits, vegetables, oats, and barley.
  • Insoluble fibers: They are Indigestible and are found from outer skins of plants. They may also help to prevent constipation. Examples include bran, celery, whole grains, and seeds.

Benefits of fiber

Dietary fiber provides several benefits such as:

  • Lowering cholesterol: Fiber in the digestive system can reduce cholesterol absorption, especially when combined with statins or fiber supplements like psyllium fiber.
  • Promoting healthy weight: High-fiber foods, like fruits and vegetables, are lower in calories and can slow digestion, increasing the feeling of fullness.
  • Preventing constipation: Fiber speeds up digestion and prevents constipation. Insoluble fiber adds bulk to the digestive tract because is not digestible which then stimulates the intestines.
  • Managing blood sugar: High-fiber foods slow down glucose release, helping maintain stable blood sugar levels for longer periods.
  • Reducing cancer risk: Consuming enough fiber, may help prevent specific types of cancer including colon cancer. One possible reason is that some types of fiber, including pectin in apples may have antioxidant properties.

When adding high fiber foods to your diet, do it gradually over a few days and stay hydrated to avoid discomfort like bloating or gas.

22 high fiber foods to eat

1. Pears

Pears are not only delicious but also nutritious, making them a satisfying option for those with a sweet tooth. They also provide a significant amount of dietary fiber.

Fiber content: A medium-sized, raw pear contains 5.5g (grams) of fiber, while 100g (grams) of pear contain 3.1g (grams) of fiber.

2. Strawberries

Strawberries are a tasty, healthy choice, perfect for enjoying as a refreshing summer dessert or as an office snack. In addition to their fiber content, they are rich in vitamin C, manganese, and various antioxidants.

Fiber content: 1 cup of fresh strawberries, contains 3g (grams) of fiber, and 100g (grams) of strawberries contain 2g (grams) of fiber.

3. Avocado

Avocados are rich in healthy fats and rich in fiber. Additionally, they are a good source of vitamin C, potassium, magnesium, vitamin E, and many B vitamins.

Fiber content: 1 cup of raw avocado contains 10g (grams) of fiber, while 100g (grams) of avocado contain 6.7g (grams) of fiber.

4. Oats

Oats are a high fiber food and are also high in vitamins, minerals, and antioxidants. They contain beta glucan, a powerful soluble fiber that could help in regulating blood sugar and cholesterol levels.

Fiber content: One cup of raw oats contains 16.5g (grams) of fiber, while 100g (grams) of oats contain 10.1g (grams) of fiber.

5. Apples

Apples are a tasty and fulfilling fruit that offers a combination of soluble and insoluble fiber when consumed whole.

Fiber content: A medium-sized, raw apple contains 4.4g (grams) of fiber, while 100g (grams) of apple contain 2.4 grams of fiber.

6. Raspberries

Raspberries are a nutritious fruit known for their unique taste. They are a rich in fiber, vitamin C, and manganese.

Fiber content: One cup of raw raspberries contains 8g (grams) of fiber, while 100g (grams) of raspberries contain 6.5g (grams) of fiber.

Other rich in fiber berries

Below we mention some other berries that are excellent additions to desserts, oatmeal, smoothies, or as standalone snacks throughout the day

Blueberries: 2.4g (grams) of fiber per 100g (grams) of serving
Blackberries: 5.3g (grams) of fiber per 100g (grams) of serving

7. Bananas

Bananas are packed with essential nutrients like vitamin C, vitamin B6, and potassium. Interestingly, unripe or green bananas also offer a considerable amount of resistant starch, an indigestible carbohydrate that is similar to fiber.

Fiber content: A medium-sized banana contains 3.1g (grams) of fiber, while 100g (grams) of banana contain 2.6g (grams) of fiber.

8. Carrots

Carrots are a root vegetable that can be consumed raw or cooked. Along with fiber, they vitamin K, vitamin B6, magnesium, and beta carotene which is an antioxidant that converts to vitamin A in the body.

Fiber content: 1 cup of raw carrots contains 3.6g (grams) of fiber, while 100g (grams) of carrots contain 2.8g (grams) of fiber.

9. Beets

Beets, also known as beetroot, are root vegetables packed with valuable nutrients like folate, iron, copper, manganese, and potassium.

Additionally, beets are a source of inorganic nitrates, which may help control blood pressure and with exercise performance.

Fiber content: One cup of raw beets provides approximately 3.8g (grams) of fiber, while 100g (grams) of beets contain 2g (grams) of fiber.

10. Broccoli

Broccoli, a cruciferous vegetable, is a highly nutritious food.

It is a high fiber food and is packed with essential vitamins such as vitamin C, vitamin K, folate, B vitamins, potassium, iron, and manganese. Broccoli also provides antioxidants and other nutrients that may have cancer-fighting properties. Compared to other vegetables, broccoli is relatively high in protein.

Fiber content: One cup of broccoli contains 2.4g (grams) of fiber, while 100g (grams) of broccoli contain 2.6g (grams) of fiber.

11. Artichoke

Artichokes are rich in various nutrients and are a high fiber food.

Fiber content: One raw globe or French artichoke contains 6.9g (grams) of fiber, while 100g (grams) of artichoke contain 5.4g (grams) of fiber.

12. Brussels sprouts

Brussels sprouts, belong to the cruciferous vegetable family, like broccoli. These mini cabbages are also rich in nutrients like vitamin K, potassium, folate, and potentially cancer-fighting antioxidants.

Fiber content: One cup of raw Brussels sprouts contains 3.3g (grams) of fiber, while 100g (grams) of Brussels sprouts contain 3.8g (grams) of fiber.

Other high-fiber vegetables

Many vegetables are full in fiber.

Here are a few noteworthy examples:

Kale: Contains 4.1g (grams)
Spinach: Contains 2.2g (grams)
Tomatoes: Contains 1.2g (grams)

13. Lentils

Lentils are affordable, adaptable, and incredibly nutritious. They are an excellent source of fiber, protein, and many other essential nutrients.

Fiber content: One cup of cooked lentils contains 13.1g (grams) of fiber, while 100g (grams) of lentils contain 10.7g (grams) of fiber.

14. Kidney beans

Kidney beans, are a very popular type of legume, which provide both plant-based protein and many nutrients, similar to other legumes.

Fiber content: One cup of cooked kidney beans contains 12.2g (grams) of fiber, while 100g (grams) of kidney beans contain 7.4g (grams) of fiber.

15. Split peas

Split peas are made from dried, split, and peeled pea seeds. They are often found in split pea soup, served with ham, but can also be used in many recipes like dhals and other dishes.

Fiber content: One cup of cooked split peas contains 16.3g (grams) of fiber, while 100g (grams) of split peas contain 8.3g (grams) of fiber.

16. Chickpeas

Chickpeas, another type of the legume family, are rich in fiber, protein, and many different minerals. They are mostly used in popular dishes like hummus, curries, soups, and numerous other dishes.

Fiber content: One cup of cooked chickpeas contains 12.5g (grams) of fiber, while 100g (grams) of chickpeas contain 7.6g (grams) of fiber.

Other high fiber legumes

Legumes, known for their protein, fiber, and nutritional value, are a flavorful and budget-friendly source of quality nutrition when prepared properly.

Here are some additional high fiber legumes:

17. Quinoa

Quinoa, a pseudo-cereal, is a rich source of fiber as well as a rich source of protein for people who are following a plant-based diet.

Additionally, it also contains essential minerals like magnesium, iron, zinc, potassium, and antioxidants, among others.

Fiber content: One cup of cooked quinoa contains 5.2g (grams) of fiber, while 100g (grams) of quinoa contain 2.8g (grams) of fiber.

18. Popcorn

Popcorn can serve as an enjoyable and healthy way of boosting fiber consumption.

Air-popped popcorn is particularly rich in fiber when considering its calorie content. However, it’s important to note that adding fats or sugars can significantly reduce the fiber-to-calorie ratio.

Fiber content: One cup of air-popped popcorn contains 1.15g (grams) of fiber, while 100g (grams) of popcorn contain 14.5g (grams) of fiber.

19. Almonds

Almonds are a nutrient-rich food, including healthy fats, vitamin E, manganese, and magnesium.

Almonds can also be turned into almond flour, which is commonly used in baking recipes.

Fiber content: Three tablespoons of almonds contain 4g (grams) of fiber, while 100g (grams) of almonds contain 13.3g (grams) of fiber.

20. Chia seeds

Chia seeds are small black seeds that have an exceptional nutritional value and they are high fiber food as well. They are also rich in magnesium, phosphorus, and calcium.

For a tasteful twist, mix chia seeds into jam or add them into homemade granola bars.

Fiber content: One ounce of dried chia seeds contains 9.75g (grams) of fiber, while 100g (grams) of chia seeds contain 34.4g (grams) of fiber.

Other high fiber nuts and seeds

Nuts and seeds are generally rich in fiber, offering a plethora of health benefits.

Here are some examples for 100g (grams) portions:

21. Sweet potatoes

Sweet potatoes, a worldwide enjoyed tuber, are both filling and naturally sweet. They are very rich in beta carotene, B vitamins, and many minerals.

Sweet potatoes can also be an alternative to bread or be the base for nachos.

Fiber content: A medium-sized boiled sweet potato (without skin) contains 3.8g (grams) of fiber, while 100g (grams) of sweet potato contain 3g (grams) of fiber.

22. Dark chocolate

Dark chocolate is a valuable source of nutrients and antioxidants. It’s essential to go for dark chocolate with a cocoa content of 70%–95% or higher while avoiding those with a lot of added sugar.

Fiber content: A 1-ounce piece of dark chocolate with 70%–85% cacao contains 3.1g (grams) of fiber while 100g (grams) of dark chocolate contain 10.9g (grams) of fiber.

Frequently Asked Questions (FAQ)

Which food has the highest fiber content?

Lentils, pears, celery, leafy greens, and oatmeal are all high in fiber. However, it’s challenging to determine the highest fiber food for dietary purposes due to the variations that fiber comes in and the different types of food that people consume daily.

What are the top 10 fiber-rich foods?

Top options to add to your diet are chickpeas, lentils, split peas, oats, apples, pears, almonds, chia seeds, Brussels sprouts, and avocado. However, it’s important to maintain a balanced diet considering calories and other nutrients in addition to fiber amount.

How can I increase my fiber intake?

Adding oatmeal, legumes, fresh fruits, and vegetables into your diet. Keep the skins on fruits and potatoes and opt for wholemeal bread. Gradually increasing fiber consumption over several days can help prevent gas and bloating if not used to consuming high amounts of fiber.

How can I consume 30g of fiber daily?

The table below shows an example of how you can eat over 40g of fiber in a day, based on data from the United States Department of Agriculture.

MealFood itemFiber
Breakfast25 blueberries
1 cup cooked oatmeal
1g (grams)
4g (grams)
Lunch1/2 cup of cooked brown rice
1/2 cup of cooked split peas
1/2 cup of cooked broccoli
1.5g (grams)
8.5g (grams)
3g (grams)
Supper1 avocado
2 slices of whole wheat toast
13.5g (grams)
4g (grams)
Snack1 medium pear5.5g (grams)
Total41g (grams)


Fiber is a crucial nutrient that can help with weight loss, regulate blood sugar levels, and fight against constipation.

The daily recommended intake is 25g (grams) for women and 38g (grams) for men, but many Americans fall short of this goal.

Adding the aforementioned foods into your diet can help increase your fiber intake and most of all provide you with many health benefits.

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