A cup of kidney beans can provide around one-third, if not more, of the fiber you need per day. Other high fiber foods include berries, cruciferous vegetables, oats, chia seeds, and dark chocolate.
Fiber has a range of possible health benefits, such as:
- promoting weight loss
- lowering blood sugar
- fighting constipation
- boosting heart health
- feeding friendly gut bacteria
The Academy of Nutrition and Dietetics recommends consuming about 14 grams (g) of fiber for every 1,000 calories you consume daily.
The following table shows the
| Age | Male | Female |
| 1–3 years | 14 g | 14 g |
| 4–8 years | 19.6 g | 16.8 g |
| 9–13 years | 25.2 g | 22.4 g |
| 14–18 years | 30.8 g | 25.2 g |
| 19–50 years | 38 g | 25 g |
| 51 years and over | 30 g | 21 g |
Most Americans consume only around
In the past,
Here are some ways scientists classify fiber:
- Dietary fiber is naturally present in plants that we eat.
- Added fiber is fiber that manufacturers add to some products to increase their health benefits.
- Soluble fibers are water soluble and therefore digestible.
- Insoluble fibers are not digestible.
Soluble fibers come from the insides of plants and include substances such as pectin. They are present in fruits, vegetables, oats, and barley and may help manage blood sugar and cholesterol levels.
Insoluble fibers come from the outer skins of plants and pass straight through the digestive system. They can help prevent constipation. Examples include bran, celery, whole grains, and seeds.
Dietary fiber can offer the following benefits:
- Reducing cholesterol: Fiber in the digestive tract can help reduce the body’s cholesterol absorption, especially if you take statins and use fiber supplements, such as psyllium fiber.
- Promoting a healthy weight: High fiber foods like fruits and vegetables tend to be lower in calories. Fiber can also slow digestion to help you feel fuller for longer.
- Preventing constipation: Fiber can speed up digestion and prevent constipation. Insoluble fiber adds bulk to the digestive tract, as your body doesn’t digest it. This stimulates the intestines.
- Managing blood sugar: The body takes longer to break down high fiber foods, which means glucose does not enter the bloodstream so quickly. This helps you maintain more consistent blood sugar levels.
- Reducing cancer risk: Eating enough fiber may help prevent certain cancers, including colon cancer. One reason may be that some types of fiber, such as the pectin in apples, may have antioxidant properties.
If you’re adding high-fiber foods to your diet, do so gradually over a few days and drink plenty of water, too. This can help prevent adverse effects, such as bloating and gas.
Here are 22 healthy and satisfying high fiber foods.
1. Pears (3.1 grams)
Pears are both tasty and nutritious and can satisfy a sweet tooth. They are also a good source of fiber.
Fiber content:
2. Strawberries (2 grams)
Strawberries are a delicious, healthy option for eating fresh as a summer dessert or as an office snack.
As well as fiber, they also contain vitamin C, manganese, and various antioxidants.
Fiber content: 3 grams in 1 cup of fresh strawberries, or
Try this banana strawberry smoothie.
3. Avocado (6.7 grams)
The avocado is high in healthy fats and a good source of fiber.
It also provides vitamin C, potassium, magnesium, vitamin E, and various B vitamins.
Fiber content: 10 grams in 1 cup of raw avocado, or
Try these delicious avocado recipes.
4. Oats (10.1 grams)
Oats are an excellent source of fiber and are high in vitamins, minerals, and antioxidants.
They contain a powerful soluble fiber called beta glucan, which
Fiber content: 16.5 grams per cup of raw oats, or
Get some recipes here for overnight oats.
5. Apples (2.4 grams)
Apples are a tasty and satisfying fruit. Eaten whole, they also provide both soluble and insoluble fiber.
Fiber content: 4.4 grams in a medium-sized, raw apple, or
Get some ideas for adding apple to salads.
6. Raspberries (6.5 grams)
Raspberries are a nutritious fruit with a distinctive flavor. They contain fiber, vitamin C, and manganese.
Fiber content: One cup of raw raspberries contains 8 grams of fiber, or
Other high-fiber berries
Here are some other berries you can add to desserts, oatmeal, and smoothies or just snack on during the day:
- Blueberries:
2.4 grams per 100-gram serving - Blackberries:
5.3 grams per 100-gram serving
Try them on salads in a raspberry tarragon dressing.
7. Bananas (2.6 grams)
Bananas provide many nutrients, including vitamin C, vitamin B6, and potassium.
A green or unripe banana also contains a significant amount of resistant starch, an indigestible carbohydrate that functions like fiber.
Fiber content: 3.1 grams in a medium-sized banana, or
Try a banana and nut butter sandwich for fiber and protein
8. Carrots (2.8 grams)
The carrot is a root vegetable you can eat raw or cooked.
In addition to fiber, carrots provide vitamin K, vitamin B6, magnesium, and beta carotene, an antioxidant that gets turned into vitamin A in your body.
Fiber content: 3.6 grams in 1 cup of raw carrots, or
Try carrots in a veggie-loaded soup.
9. Beets (2 grams)
The beet, or beetroot, is a root vegetable that contains valuable nutrients, such as folate, iron, copper, manganese, and potassium.
Beets also provide inorganic nitrates, nutrients that
Fiber content: 3.8 grams per cup of raw beets, or
Try beets in a lemon dijon beet salad.
10. Broccoli (2.6 grams)
Broccoli is a type of cruciferous vegetable and a nutrient-dense food.
It provides fiber and also contains vitamin C, vitamin K, folate, B vitamins, potassium, iron, and manganese. It also contains antioxidants and other nutrients that may help fight cancer. Broccoli is also relatively high in protein, compared with other vegetables.
Fiber content: 2.4 grams per cup, or
Find out how to incude broccoli in slaws and other dishes.
11. Artichoke (5.4 grams)
Artichokes are high in many nutrients and are a good source of fiber.
Fiber content: 6.9 grams in 1 raw globe or French artichoke, or
Find out how to roast artichokes.
12. Brussels sprouts (3.8 grams)
Brussels sprout are cruciferous vegetables related to broccoli.
They contain fiber and are also high in vitamin K, potassium, folate, and potentially cancer-fighting antioxidants.
Fiber content: 3.3 grams per cup of raw Brussels sprouts, or
Try a recipe for Brussels sprouts roasted with apples and bacon.
Other high fiber vegetables
Most vegetables contain significant amounts of fiber.
Other notable examples include:
13. Lentils (10.7 grams)
Lentils are economical, versatile, and highly nutritious. They are a good source of fiber, protein, and many other nutrients.
Fiber content: 13.1 grams per cup of cooked lentils, or
Try this lentil soup with cumin, coriander, turmeric, and cinnamon.
14. Kidney beans (7.4 grams)
Kidney beans are a popular type of legume. Like other legumes, they provide plant-based protein and various nutrients.
Fiber content: 12.2 grams per cup of cooked beans, or
15. Split peas (8.3 grams)
Split peas are made from the dried, split, and peeled seeds of peas. They’re often seen in split pea soup served alongside ham, but can be used in dhals and other recipes.
Fiber content: 16.3 grams per cup of cooked split peas, or
16. Chickpeas (7 grams)
The chickpea is another type of legume that’s rich in fiber and also provides protein and various minerals
Chickpeas feature in hummus, curries, soups, and many other dishes.
Fiber content: 12.5 grams per cup of cooked chickpeas, or
Learn how to make hummus.
Other high fiber legumes
Most legumes are high in protein, fiber, and various nutrients. Prepared correctly, they offer a tasty and economical source of quality nutrition.
Other high fiber legumes include:
- Cooked black beans:
8.7 grams - Cooked edamame:
5.2 grams - Cooked lima beans:
7 grams - Baked beans:
5.5 grams
17. Quinoa (2.8 grams)
Quinoa is a pseudo-cereal that provides fiber and is a useful source of protein for those on a plant-based diet.
It also contains magnesium, iron, zinc, potassium, and antioxidants, to name a few.
Fiber content: 5.2 grams per cup of cooked quinoa, or
18. Popcorn (14.5 grams)
Popcorn can be a fun and healthy way to increase fiber.
Air-popped popcorn is very high in fiber, calorie for calorie. However, if you add fat or sugar, the fiber-to-calorie ratio will start to decrease significantly.
Fiber content: 1.15 grams per cup of air-popped popcorn, or
Other high fiber grains
Nearly all whole grains are high in fiber.
19. Almonds (13.3 grams)
Almonds are high in many nutrients, including healthy fats, vitamin E, manganese, and magnesium.
They can also be made into almond flour for baking.
Fiber content: 4 grams per 3 tablespoons, or
20. Chia seeds (34.4 grams)
Chia seeds are highly nutritious, tiny black seeds. They are an excellent source of fiber and contain high amounts of magnesium, phosphorus, and calcium.
Try chia seeds mixed into jam or add them to homemade granola bars.
Fiber content: 9.75 grams per ounce of dried chia seeds, or
Other high fiber nuts and seeds
Most nuts and seeds contain significant amounts of fiber.
Examples include:
- Fresh coconut:
9 grams - Pistachios:
10.6 grams - Walnuts:
6.7 grams - Sunflower seeds:
8.6 grams - Pumpkin seeds:
6 grams
All values are for a 100-gram portion.
21. Sweet potatoes (3 grams)
The sweet potato is a popular tuber that’s very filling and has a sweet flavor. It’s high in beta carotene, B vitamins, and various minerals.
Sweet potatoes can be a tasty bread substitute or base for nachos.
Fiber content: A medium-sized boiled sweet potato (without skin) has 3.8 grams of fiber, or
22. Dark chocolate (10.9 grams)
Dark chocolate can be a good source of nutrients and antioxidants.
Just make sure to choose dark chocolate that has a cocoa content of 70%–95% or higher and avoid products with a lot of added sugar.
Fiber content: 3.1 grams in a 1-ounce piece of 70%–85% cacao, or 10.9 grams per 100 grams.
What food is highest in fiber?
Lentils, pears, celery, leafy greens, and oatmeal are all high in fiber. However fiber comes in
What are the 10 best foods for fiber?
Some top choices to add to the diet are chickpeas, lentils, split peas, oats, apples, pears, almonds, chia seeds, Brussels sprouts, and avocado. However, it’s essential to balance the nutrients in your diet. You’ll need to consider the number of calories and other nutrients per 100 g of a food, not just the fiber.
How can I increase my fiber?
Adding oatmeal, pulses, and fresh fruits and vegetables to the diet is a good way to increase your fiber intake. Opt for fruits and potatoes with their skins on and choose wholemeal bread over white bread. Adding fiber gradually over several days can help prevent gas and bloating if you’re not used to eating a lot of fiber.
How can I get 30g of fiber a day?
This table shows one example of how you can eat over 40 g of fiber in one day, based on data from the
| Meal | Food item | Fiber |
| Breakfast | 25 blueberries 1 cup cooked oatmeal | 1 g 4 g |
| Lunch | 1/2 cup of cooked brown rice 1/2 cup of cooked split peas 1/2 cup of cooked broccoli | 1.5 g 8.5 g 3 g |
| Supper | 1 avocado 2 slices of whole wheat toast | 13.5 g 4 g |
| Snack | 1 medium pear | 5.5 g |
| 41 g |
Learn more about how to create a fiber-rich diet in this dedicated article.
Fiber is an important nutrient that may promote weight loss, lower blood sugar levels, and fight constipation.
The recommended daily intake is 25 g for women and 38 g for men, but most Americans don’t eat this much fiber.
Adding some of the foods above to your diet can increase your fiber intake.
