Getting enough fiber has many health benefits, however, most people fail to reach their recommended daily fiber intake. Fortunately, with the right foods, and a little know-how, you can eat a high-fiber diet without much effort. Here is the list of the best high-fiber foods you can add to your diet today.
Table of contents
- Types of Dietary Fiber
- Benefits of Eating More Fiber
- How much fiber do you need?
- Foods High in Dietary Fiber
- 1. Chia Seeds
- 2. Flaxseed
- 3. Popcorn
- 4. Oats
- 5. Almonds
- 6. Beans
- 7. Whole Wheat Pasta
- 8. Split Peas
- 9. Lentils
- 10. Chickpeas
- 11. Sunflower Seeds
- 12. Avocado
- 13. Raspberries
- 14. Whole Wheat Bread
- 15. Green Peas
- Ranking of High-Fiber Foods
- High-Fiber Foods FAQs
Types of Dietary Fiber
Fiber is a type of carbohydrate, specifically a complex carbohydrate, and there are two main types of dietary fiber: soluble and insoluble.
- Soluble Fiber: Dissolves in water and turns into a gel-like substance. This includes plant pectin and gums.
- Insoluble Fiber: Does not dissolve in water and is indigestible. This includes cellulose, beta-glucans, and hemicellulose.
Most plant foods, such as fruits, vegetables, whole grains, beans, lentils, nuts, and seeds, contain a combination of soluble and insoluble fiber. Both soluble fiber and insoluble fiber are integral for optimal health and eating a wide variety of fiber-rich foods can help to ensure that you are consuming adequate amounts of both forms.
Benefits of Eating More Fiber
Although fiber is not considered an essential nutrient, consuming adequate fiber is essential to a healthy diet. Dietary fiber has been shown to have many health benefits including supporting gut health, cardiovascular health, and digestion, and decreasing the risk of certain diseases such as type 2 diabetes and colorectal cancer (1, 2, 3, 4, 5, 6).
Moreover, high-fiber foods are known to be some of the most filling foods and a high-fiber diet has been shown to help support a calorie deficit for weight loss by increasing satiety signals and balancing blood sugar (7, 8, 9).
How much fiber do you need?
The current dietary guidelines recommend 14 grams of fiber per 1000 calories consumed, which works out to roughly 25 grams of fiber for an adult female and 38 grams of fiber for an adult male (10). This includes dietary fiber from all food sources and fiber supplements.
The average Americans consume 15 grams of fiber per day so incorporating more high-fiber foods into the diet is imperative to ensure you are eating enough fiber (11).
Foods High in Dietary Fiber
Here is a list of the most fiber-rich foods:
1. Chia Seeds
While small in size, chia seeds are packed full of dietary fiber and are one of the highest-fiber foods. These tiny black seeds are a great source of insoluble fiber and a good source of omega-3 fatty acids in the form of α-linolenic acid (ALA) (12). Chia seeds can be sprinkled onto oatmeal, added to smoothies, soaked into overnight oats or chia pudding, or added to baked goods.
Fiber Content: 34.4 grams of fiber per 100 grams of dry, raw chia seed, or 8.9 grams of fiber per 2-tablespoon serving (13)
2. Flaxseed
Flaxseed is the small seed of the flax plant and one of the most fiber-rich foods. Flaxseed can be brown or golden and is sold in whole seed or ground form, also known as flaxseed meal. Flaxseeds can be added to smoothies, shakes, oatmeal, or baked foods, and can also be used to make a vegan egg replacement known as a “flax egg”.
Fiber Content: 27.3 grams of fiber per 100 grams of flaxseed, or 5.96 grams of fiber per 2-tablespoon serving (14)
3. Popcorn
Popcorn is another great food to increase dietary fiber intake. While movie-theatre-style popcorn is loaded with fat and calories, air-popped popcorn is a great high-fiber, low-calorie snack, and can be seasoned with salt, herbs, and spices for flavor, like this dill pickle popcorn. In fact, a large bowl (4 cups) of air-popped popcorn with salt contains a mere 124 calories.
Fiber Content: 14.5 grams of fiber per 100 grams of air-popped popcorn, or 3.48 grams of fiber per 3-cup serving (15)
4. Oats
Oats are a great source of vitamins, minerals, and soluble fiber, specifically beta-glucans, which have been shown to have beneficial effects on blood sugar (16). The bran, or outer layer of the grain, contains the highest level of fiber, however, all forms of edible oats, steel-cut or rolled, contain beneficial dietary fiber. Oats can be made into oatmeal or baked oatmeal, added to baked goods as a substitute for whole-grain flour, or soaked for high-protein overnight oats as a healthy breakfast.
Fiber Content: 12.0 grams of fiber per 100 grams of whole-grain, steel-cut oats, or 5.28 grams of fiber per 1/4-cup serving (17)
5. Almonds
In addition to being one of the highest protein nuts, almonds are the highest fiber nuts and a great source of healthy fats. Almonds can be enjoyed as a quick high-fiber snack raw, roasted, or salted, added to salads or oatmeal, or ground into almond butter, and almond flour can be used in baked goods like these almond banana pancakes or gluten-free morning glory muffins.
Fiber Content: 10.8 grams of fiber per 100 grams of raw almonds or 3.06 grams of fiber per 1-ounce serving (18)
6. Beans
All types of beans, be it navy beans, black beans, red kidney beans, or green beans, are good sources of dietary fiber. Beans are also some of the best sources of plant-based protein and contain a wide array of vitamins and minerals, including iron, magnesium, potassium, and folate. Beans can be added to soups, stew, chilis, or salads, or blended into dips and sauces.
Fiber Content: 10.5 grams of fiber per 100 grams of boiled, cooked navy beans, or 19.1 grams of fiber per 1-cup serving (19)
7. Whole Wheat Pasta
Whole wheat pasta is made from whole kernels of wheat, which contain the endosperm, germ, and fiber-rich bran. Compared to regular pasta, whole-wheat pasta contains more fiber, fat, and micronutrients. Whole wheat pasta can be used as a replacement for white pasta in your favorite pasta dishes, lasagna, or pasta salad.
Fiber Content: 9.2 grams of fiber per 100 grams of dry whole wheat pasta, or 8.74 grams of fiber per 1-cup serving (20)
8. Split Peas
Part of the legume family, along with beans, lentils, and chickpeas, split peas are a form of green peas grown specifically for drying. The dried seeds of peas are peeled and then split, which increases the surface area to reduce cooking time. Split peas can be green or yellow and can be cooked into soups, stews, or boiled and added to salads or side dishes.
Fiber Content: 8.3 grams of fiber per 100 grams of boiled, cooked split peas, or 16.3 grams of fiber per 1-cup serving (21)
9. Lentils
Red, green, yellow, or brown, lentils are one of the best high-fiber foods because they are inexpensive to buy and versatile to cook with. Lentils pair well with eggs or meats, vegetables, or salads, or can be cooked right into soups or stews like this for a high-fiber meal that is packed full of plant-based protein, fiber, and healthy fats.
Fiber Content: 7.9 grams of fiber per 100 grams of boiled, cooked lentils, or 15.6 grams of fiber per 1-cup serving (22)
10. Chickpeas
Much like beans and lentils, chickpeas are a high-fiber legume and great sources of plant-based protein. Chickpeas are inexpensive and versatile and can be found in dry, canned, or boxed formats, and can be added to soups, stews, casseroles, salads, roasted into crispy chickpeas, or blended into dips and hummus.
Fiber Content: 7.6 grams of fiber per 100 grams of boiled, cooked chickpeas, or 12.5 grams of fiber per 1-cup serving (23)
11. Sunflower Seeds
Along with chia and flax, sunflower seeds are another high-fiber seed and one of the highest-fiber foods. They are also a good source of nutrients, namely vitamin E and selenium, which function as antioxidants to protect your body’s cells against free radical damage (HL source). Sunflower seeds make great toppings to salads and oatmeal and can be baked into fiber-rich seed crackers.
Fiber Content: 7.2 grams of fiber per 100 grams of raw sunflower seeds or 2.04 grams of fiber per 1-ounce serving (24)
12. Avocado
While often thought of only as a healthy fat, avocados are also a great source of dietary fiber, containing both soluble and insoluble fiber. Given it adheres to water rather than dissolving it, the insoluble fiber found in avocado can help to support digestion and help prevent constipation as it adds bulk to stools. Not only are avocados delicious on their own, mashed into guacamole, added to toast, or salads, but they are also delicious blended into smoothies for an extra rich and creamy texture.
Fiber Content: 6.8 grams of fiber per 100 grams of raw avocado or 3.08 grams of fiber per 1/3 avocado serving (25)
13. Raspberries
Raspberries are the highest fiber berry and are also a rich source of vitamin C and contain a remarkable amount of antioxidants and anti-inflammatory phytonutrients. To reap all of their benefits and fiber content, raspberries can be on their own, fresh or frozen, added to yogurt, topped on oatmeal or bran cereal, or baked into raspberry muffins.
Fiber Content: 6.5 grams of fiber per 100 grams of raw raspberries or 8.0 grams of fiber per 1-cup serving (26)
14. Whole Wheat Bread
Whole wheat bread is made from whole wheat flour and a form of whole-grain bread. The flour used to make whole wheat bread contains the fiber-rich bran, germ, and endosperm, as well as numerous other vitamins and minerals. Whole-wheat bread can come in many forms and can contain added nuts, seeds, herbs, and spices, all of which are good sources of fiber, simply read the label to opt for the healthiest version with limited unnecessary ingredients often found in processed foods.
Fiber Content: 6.0 grams of fiber per 100 grams of raw raspberries or 3.86 grams of fiber per 2-slice serving (27)
15. Green Peas
A freezer staple, green peas is a surprisingly rich source of dietary fiber. Although often considered a vegetable, green peas are part of the legume family along with lentils, chickpeas, and beans. Peas are a source of complex carbohydrates, with a relatively high fiber content compared to other vegetables, and they are also a rich source of polyphenol antioxidants, which have been shown to have numerous health benefits. Not only do green peas make a great side dish, but they can easily be added to salads, casseroles, pasta, stews, and soups, like this sweet pea soup, for a quick and easy boost of fiber.
Fiber Content: 5.7 grams of fiber per 100 grams of raw green peas or 8.26 grams of fiber per 1-cup serving (28)
Ranking of High-Fiber Foods
Here is a chart of the highest-fiber foods per 100-gram serving and recommended portion size.
| Food | Fiber per 100 grams | Fiber per serving size |
| Chia Seeds | 34.4 grams | 8.9 grams per 2 tbsp |
| Flaxseed | 27.3 grams | 2.0 grams per 1 ounce |
| Popcorn (Air-Popped) | 14.5 grams | 3.5 grams per 3 cups |
| Steel-Cut Oats | 12.0 grams | 5.3 grams per 1/4 cup |
| Almonds | 10.8 grams | 3.1 grams per 1 ounce |
| Navy Beans | 10.5 grams | 19.1 grams per 1 cup |
| Rolled Oats | 10.4 grams | 4.2 grams per 1/2 cup |
| Whole Wheat Pasta | 9.2 grams | 8.7 grams per 1 cup |
| Black Beans | 8.7 grams | 15.0 grams per 1 cup |
| Split Peas | 8.3 grams | 16.3 grams per 1 cup |
| Lentils | 7.9 grams | 15.6 grams per 1 cup |
| Chickpeas | 7.6 grams | 12.5 grams per 1 cup |
| Sunflower Seeds | 7.2 grams | 2.0 grams per 1 counce |
| Avocado | 6.8 grams | 3.1 grams per 1/3 avocado |
| Raspberries | 6.5 grams | 8.0 grams per 1 cup |
| Red Kidney Beans | 6.4 grams | 11.3 grams per 1 cup |
| Whole Wheat Bread | 6.0 grams | 3.9 grams per 2 slices |
| Green Peas | 5.7 grams | 8.3 grams per 1 cup |
| Artichokes | 5.7 grams | 4.8 grams per 1/2 cup |
| Edamame | 5.2 grams | 8.1 grams per 1 cup |
| Pumpkin Seeds | 5.1 grams | 1.4 grams per 1 ounce |
| Parsnips | 4.9 grams | 6.5 grams per 1 cup |
| Brussel Sprouts | 4.8 grams | 4.2 grams per 1 cup |
| Collards | 3.8 grams | 6.5 grams per 1 cup |
| Barley | 3.8 grams | 5.97 grams per 1 cup |
| Carrots | 3.1 grams | 3.4 grams per 1 cup |
| Beets | 3.1 grams | 4.2 grams per 1 cup |
| Sweet Potato | 3.0 grams | 3.9 grams per 1 cup |
| Quinoa | 2.8 grams | 5.2 grams per 1 cup |
| Acorn Squash | 2.6 grams | 5.2 grams per 1 cup |
| Pear | 2.6 grams | 4.1 grams per pear |
| Cabbage | 2.5 grams | 2.2 grams per 1 cup |
| Apple | 2.5 grams | 3.8 grams per apple |
| Broccoli | 2.4 grams | 1.8 grams per 1 cup |
| Corn | 2.4 grams | 3.5 grams per 1 cup |
| Orange | 2.0 grams | 2.8 grams per orange |
| Banana | 1.7 grams | 5.3 grams per banana |
| Brown Rice | 1.6 grams | 3.2 grams per 1 cup |
All nutrition facts are provided by Food Data Central.
High-Fiber Foods FAQs
Chia seeds are the highest fiber foods containing 34.4 grams of fiber per 100 grams and 8.9 grams of fiber per 2-tablespoon serving.
To quickly increase your fiber intake, it is best to prioritize high-fiber whole foods and limit processed foods. Including a fiber-rich food in every meal and snack throughout the day, such as fruits, vegetables, whole grains, beans, or lentils, you can easily get a lot of fiber without much effort. However, it’s important to drink plenty of water when you increase your fiber intake as fiber draws water into the bowels and adequate water will help to ensure you remain hydrated, support digestion, and prevent constipation.
By consuming a variety of high-fiber foods throughout your meals you can easily consume over 30 grams of fiber per day. For example, a sample meal plan of 1/2 cup old-fashioned oats, 1/2 cup raspberries, and 1 tablespoon of chia seeds for breakfast, with 2 slices of whole grain bread, 1/3 avocado, and 2 fried eggs for lunch, and 1 cup of bean chili, 1 cup of cooked brown rice, and 1 cup of broccoli for dinner would provide 34.5 grams of fiber.
The Bottom Line
Consuming adequate fiber can help to support digestion, gut health, prevent chronic diseases, and aid in weight loss. Plant foods are the top high-fiber foods and the highest-fiber foods include chia seeds, flaxseed, air-popped popcorn, oats, almonds, and beans.
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