Table of ContentsView AllTable of Contents28 Foods High in FiberBenefitsTypes of FiberConsuming Fiber Just From FoodHow to Boost Fiber
Table of ContentsView All
View All
Table of Contents
28 Foods High in Fiber
Benefits
Types of Fiber
Consuming Fiber Just From Food
How to Boost Fiber
Foods high in fiber are essential for your digestive health. In addition to preventing constipation, they can help you lose weight. Fiber also helps to reduce cholesterol and regulate blood sugar, lowering the risk of health problems associated with heart disease andtype 2 diabetes.
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Fiber comes from a multitude of plant-based foods, giving you many options to choose from when creating a healthy, high-fiber meal plan.
1. Lentils
Lentils are packed with nutrients, including fiber,folate, and potassium. When cooked, a single cup of lentils provides 15.6 grams of fiber and supplies 18 grams of protein, 90% of the daily value (DV) for folate, and 16% of the DV for potassium.
2. Peas (Split and Green)
Peas are a type of legume that are a good source of plant-based protein, fiber, and other nutrients.
Split peas commonly serve as an ingredient in split-pea soup as well as stews and casseroles. A 1-cup serving of cooked split peas provides around 16 grams of fiber and 16 grams of protein.
Green peas provide fewer calories and carbohydrates than split peas but are lower in protein and fiber. A 1-cup serving of boiled green peas provides roughly 9 grams of fiber and protein.
3. Beans (Black, Pinto, and Kidney)
Like other legumes, beans are a nutrient powerhouse, providing a good source of fiber, protein, and various other nutrients. The fiber content of several popular bean varieties per 1-cup cooked serving includes:
4. Brussels Sprouts
Brussels sprouts are small, round cruciferous vegetables that are a good source of many nutrients, including fiber, folate, andvitamins Cand K. One cup of cooked Brussels sprouts provides 4 grams of fiber.
5. Edamame
Edamameis a green soybean that is a good source of plant-based protein, fiber,vitamin K, and disease-fighting antioxidants. One cup of cooked edamame contains 8 grams of fiber and 18 grams of protein.
6. Artichoke Hearts
Artichokehearts are low in calories and fat yet incredibly high in fiber. One cup of artichoke hearts packs 8 grams of fiber in just 80 calories.
7. Chickpeas
Chickpeas, or garbanzo beans, are another nutrient-dense legume rich in protein, fiber, vitamins, and minerals. Chickpeas are a common ingredient in hummus. One cup of cooked chickpeas provides 12.5 grams of fiber.
8. Chia Seeds
Chia seedsare tiny black seeds that are a good source of fiber and containomega-3 fatty acids, which are beneficial for heart health. One ounce of dried chia seeds contains 9.8 grams of fiber.
9. Berries
Berries are low in calories and rich in antioxidants, including plant-based phytochemicals and vitamin C, an essential nutrient for immune function, wound healing, and collagen production.
Here’s the fiber found in one cup of berries:
10. Whole-Wheat Pasta
Whole-wheat pasta is high in fiber and nutrients, making it a healthier option than traditional pasta. One cup of whole-wheat pasta contains 4.6 grams of fiber, which is over 50% more fiber than the same amount of regular pasta.
11. Barley
Barleyhas a chewy texture and slightly nutty flavor and is often an ingredient in soups, stews, and salads. It also has one of the highest concentrations ofbeta-glucan, asoluble fiberthat may help lower cholesterol levels and improve blood sugar control.
One cup of cooked barley provides around 6 grams of fiber.
12. Pears
Pears are one of the richest fruit sources of fiber, providing 7 grams of fiber per large fruit.In addition, pears are a good source of antioxidants and vitamin C.
13. Nuts
Nuts arenutrient-rich foodscontaining fiber, protein, vitamin E, and magnesium, potassium, selenium, and antioxidants. While all nuts provide healthy unsaturated fats, walnuts are the only ones with omega-3 fatty acids.
The fiber in a one-ounce serving of nuts depends on the type. These are four nuts at the top of the list:
14. Oats
One cup of cooked oats provides 4 grams of fiber, including beta-glucan.Oats are also a good source of the following vitamins and minerals:
15. Broccoli
Broccoliis a high-fiber vegetable often considered a superstar thanks to its high nutritional value and low-calorie content. One cup of cooked broccoli contains 5 grams of fiber.
16. Quinoa
Quinoais a gluten-free grain that is chock-full of nutrients like protein, fiber, folate, zinc, and antioxidants. One cup of cooked quinoa provides 5 grams of fiber.
17. Avocados
Avocados are high in heart-healthy fats, particularly monounsaturated fats, which benefit heart health.Avocados are also a good source of other nutrients, including vitamins C, E, and K, as well as potassium, fiber, magnesium, and several B vitamins.
One cup of sliced avocado contains 10 grams of fiber.
18. Apples
Applesare a good source of fiber, antioxidants, and vitamin C. One medium-size whole apple contains 4.8 grams of fiber.
19. Ground Flaxseed
Flaxseedis highly nutritious and is one of the richest plant-based sources of omega-3 fatty acid alpha-linolenic acid (ALA).One tablespoon of flaxseed provides 2 grams of fiber. It’s also a good source of thiamine, magnesium, and manganese.
20. Popcorn
Air-popped popcornis considered a whole-grain food and a 93-calorie serving amounts to three cups, so it’s a good choice if you want ahealthy, high-fiber snack. Three cups of popcorn contain 5.8 grams of fiber.Just be sure to avoid the oils and butter.
21. Cereals (Bran and Wheat)
Whole-grain cereals retain all three parts of the original grain, including the outer shell (bran) where the fiber resides. Bran cereals are among the best sources of dietary fiber. One-half cup of whole bran provides 14 grams and a three-quarter cup serving of bran flakes contains 5.5 grams of fiber. You’ll get 3 grams of fiber from one cup of shredded wheat.
22. Sweet Potatoes
One-half cup of cooked sweet potato has 3 grams of fiber.You can significantly boost the fiber and nutrients if you include the skin.
23. Cauliflower
Cauliflower is acruciferousvegetable, a unique family of vegetables with sulfur-containing compounds that may lower the risk for certain cancers.One cup of cooked cauliflower contains 4.9 grams of dietary fiber.(Other cruciferous vegetables include broccoli, cabbage, Brussels sprouts, and bok choy.)
24. Carrots
Carrots provide vitamin A (from carotenoids), potassium, and fiber. One cup of cooked carrots has 4.8 grams of fiber.The same serving of raw carrots provides less fiber and fewer nutrients.
Cooked carrots (and other vegetables) lose water and shrink in size during cooking. More cooked carrots (along with more nutrients) can fit into one cup compared to the raw vegetable.
25. Spinach
One cup of cooked spinach has 4.3 grams of fiber.Spinach shrinks dramatically when cooked, so it takes about four cups of raw spinach to yield one cup cooked.Spinach is also a good source of vitamins C and K.
26. Oranges
Oranges are well-known as excellent sources of vitamin C, but they also provide the B vitamins and potassium. One moderate orange has 3 grams of fiber.
27. Sunflower Seeds
One ounce of sunflower seeds provides 3 grams of dietary fiber.These tiny seeds deliver considerable nutritional value, providing high amounts of vitamin E, the B vitamins, iron, magnesium, zinc, and selenium.
28. Dried Plums (Prunes)
Prunes have fallen from favor, possibly because they’re so high in fiber that you must limit how much you eat to avoid diarrhea. One-half cup of uncooked prunes has 6 grams of fiber.
Fiber is important for aiding digestion and preventingconstipation. It can help to control how quickly blood sugar rises after eating, boost your immune system function, and absorb cholesterol to keep it out of the bloodstream.
Ahigh-fiber dietis rich in fruits, vegetables, whole grains, legumes, nuts, and seeds. The term generally refers to a diet that meets or exceeds the daily recommended dietary fiber intake.
Reaching your daily intakes with foods high in fiber can help reduce the risk of obesity, helping people feel full faster and longer.A comprehensive study review published in 2019 also found a lower risk of death from all causes in people who ate more fiber, including:
Studies continue to demonstrate fiber’s protective health benefits for certaintypes of cancer, or in preventingdiverticulitis, a gastrointestinal condition.
The amount of fiber a person needs can vary based on their age. On average, females should aim to consume around 25 grams of fiber daily, whereas males should consume about 38 grams. A good general guideline is roughly 14 grams per 1,000 calories.
Plants produce two types of fiber: soluble and insoluble. However, there’s LAO a third category called functional fiber.
Can You Consume Enough Fiber From Food Alone?
Despite only 9% of women and 5% of men meeting their daily recommended dietary fiber intake, consuming enough fiber from food alone is possible.
If you still struggle to meet your daily fiber needs, talk to your healthcare provider about fiber supplements.
What to Know Before Adding Fiber to Your Diet
When increasing your daily fiber intake, it is important to do so gradually. Addingtoo much fiberat once can lead to digestive discomfort, includingbloating, abdominal cramping, or gas.
It’s also important to stay hydrated and increase your water intake to help your body digest the fiber. Aim for at least 8 cups of water daily as you work toward a high-fiber diet.
Summary
Many people fall short of meeting their recommended daily fiber intake. Incorporating more high-fiber foods into your diet can help meet your fiber needs while supporting healthy digestion, blood sugar control, heart health, and weight loss.
Foods high in fiber include raspberries, lentils, apples, Brussels sprouts, barley, quinoa, and more. When transitioning to a high-fiber diet, it is important to drink plenty of water and increase your fiber intake gradually to avoid uncomfortable side effects.
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43 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Centers for Disease Control and Prevention.Fiber: the carb that helps you manage diabetes.Academy of Nutrition and Dietetics.Easy ways to boost fiber in your daily diet.USDA FoodData Central.Lentils, mature seeds, cooked, boiled, without salt.USDA FoodData Central.Peas, split, mature seeds, cooked, boiled, without salt.USDA FoodData Central.Peas, green, cooked, boiled, drained, without salt.USDA FoodData Central.Beans, black, mature seeds, cooked, boiled, without salt.USDA FoodData Central.Beans, pinto, mature seeds, cooked, boiled, without salt.USDA FoodData Central.Beans, kidney, all types, mature seeds, cooked, boiled, with salt.USDA FoodData Central.Brussels sprouts, cooked, boiled, drained, without salt.USDA FoodData Central.Edamame, frozen, prepared.USDA FoodData Central.Artichoke hearts.USDA FoodData Central.Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.USDA FoodData Central.Seeds, chia seeds, dried.DietaryGuidelines for Americans.Food sources of dietary fiber.USDA FoodData Central.Pasta, cooked.USDA FoodData Central.Pasta, whole-wheat, cooked.Sima P, Vannucci L, Vetvicka V.β-glucans and cholesterol (review).Int J Mol Med. 2018;41(4):1799-1808. doi:10.3892/ijmm.2018.3411USDA FoodData Central.Barley, pearled, cooked.USDA FoodData Central.Pears, raw.University ofRochester Medical Center:Nutrition facts: Nuts, walnuts, English.USDA FoodData Central.Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt.USDA FoodData Central.Broccoli, cooked, boiled, drained, without salt.USDA FoodData Central.Quinoa, cooked.American Heart Association.Eating an avocado once a week may lower heart disease risk.USDA FoodData Central.Avocados, raw, all commercial varieties.USDA FoodData Central.Apple, raw.National Institutes of Health.Omega-3 fatty acids.USDA FoodData Central.Ground flaxseed.USDA Agricultural Research Service.Popcorn: A healthy, whole grain snack.Maoka T.Carotenoids as natural functional pigments.J Nat Med. 2020 Jan;74(1):1-16. doi:10.1007/s11418-019-01364-xNationalCancer Institute.Cruciferous vegetables and cancer prevention.Washington State University.Spinach.US Department of Agriculture: FoodData Central.Oranges, raw, all commercial varieties.Adeleke BS, Babalola OO.Oilseed crop sunflower (Helianthus annuus) as a source of food: Nutritional and health benefits.Food Sci Nutr. 2020 Jul 31;8(9):4666-4684. doi:10.1002/fsn3.1783Oregon State University.Fiber.Johns Hopkins.Do not forget about fiber.Bulsiewicz WJ.The importance of dietary fiber for metabolic health.Am J Lifestyle Med. 2023 Apr 12;17(5):639-648. doi:10.1177/15598276231167778Xu X, Zhang J, Zhang Y, Qi H, Wang P.Associations between dietary fiber intake and mortality from all causes, cardiovascular disease and cancer: a prospective study.J Transl Med. 2022 Aug 2;20(1):344. doi:10.1186/s12967-022-03558-6Aune D, Sen A, Norat T, Riboli E.Dietary fibre intake and the risk of diverticular disease: a systematic review and meta-analysis of prospective studies.Eur J Nutr. 2020;59(2):421-432. doi:10.1007/s00394-019-01967-wHarvard T.H. Chan School of Public Health: The Nutrition Source.Fiber.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.MedlinePlus.Dietary fiber.American Academy of Family Physicians.Fiber: how to increase the amount in your diet.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Centers for Disease Control and Prevention.Fiber: the carb that helps you manage diabetes.Academy of Nutrition and Dietetics.Easy ways to boost fiber in your daily diet.USDA FoodData Central.Lentils, mature seeds, cooked, boiled, without salt.USDA FoodData Central.Peas, split, mature seeds, cooked, boiled, without salt.USDA FoodData Central.Peas, green, cooked, boiled, drained, without salt.USDA FoodData Central.Beans, black, mature seeds, cooked, boiled, without salt.USDA FoodData Central.Beans, pinto, mature seeds, cooked, boiled, without salt.USDA FoodData Central.Beans, kidney, all types, mature seeds, cooked, boiled, with salt.USDA FoodData Central.Brussels sprouts, cooked, boiled, drained, without salt.USDA FoodData Central.Edamame, frozen, prepared.USDA FoodData Central.Artichoke hearts.USDA FoodData Central.Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.USDA FoodData Central.Seeds, chia seeds, dried.DietaryGuidelines for Americans.Food sources of dietary fiber.USDA FoodData Central.Pasta, cooked.USDA FoodData Central.Pasta, whole-wheat, cooked.Sima P, Vannucci L, Vetvicka V.β-glucans and cholesterol (review).Int J Mol Med. 2018;41(4):1799-1808. doi:10.3892/ijmm.2018.3411USDA FoodData Central.Barley, pearled, cooked.USDA FoodData Central.Pears, raw.University ofRochester Medical Center:Nutrition facts: Nuts, walnuts, English.USDA FoodData Central.Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt.USDA FoodData Central.Broccoli, cooked, boiled, drained, without salt.USDA FoodData Central.Quinoa, cooked.American Heart Association.Eating an avocado once a week may lower heart disease risk.USDA FoodData Central.Avocados, raw, all commercial varieties.USDA FoodData Central.Apple, raw.National Institutes of Health.Omega-3 fatty acids.USDA FoodData Central.Ground flaxseed.USDA Agricultural Research Service.Popcorn: A healthy, whole grain snack.Maoka T.Carotenoids as natural functional pigments.J Nat Med. 2020 Jan;74(1):1-16. doi:10.1007/s11418-019-01364-xNationalCancer Institute.Cruciferous vegetables and cancer prevention.Washington State University.Spinach.US Department of Agriculture: FoodData Central.Oranges, raw, all commercial varieties.Adeleke BS, Babalola OO.Oilseed crop sunflower (Helianthus annuus) as a source of food: Nutritional and health benefits.Food Sci Nutr. 2020 Jul 31;8(9):4666-4684. doi:10.1002/fsn3.1783Oregon State University.Fiber.Johns Hopkins.Do not forget about fiber.Bulsiewicz WJ.The importance of dietary fiber for metabolic health.Am J Lifestyle Med. 2023 Apr 12;17(5):639-648. doi:10.1177/15598276231167778Xu X, Zhang J, Zhang Y, Qi H, Wang P.Associations between dietary fiber intake and mortality from all causes, cardiovascular disease and cancer: a prospective study.J Transl Med. 2022 Aug 2;20(1):344. doi:10.1186/s12967-022-03558-6Aune D, Sen A, Norat T, Riboli E.Dietary fibre intake and the risk of diverticular disease: a systematic review and meta-analysis of prospective studies.Eur J Nutr. 2020;59(2):421-432. doi:10.1007/s00394-019-01967-wHarvard T.H. Chan School of Public Health: The Nutrition Source.Fiber.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.MedlinePlus.Dietary fiber.American Academy of Family Physicians.Fiber: how to increase the amount in your diet.
Centers for Disease Control and Prevention.Fiber: the carb that helps you manage diabetes.
Academy of Nutrition and Dietetics.Easy ways to boost fiber in your daily diet.
USDA FoodData Central.Lentils, mature seeds, cooked, boiled, without salt.
USDA FoodData Central.Peas, split, mature seeds, cooked, boiled, without salt.
USDA FoodData Central.Peas, green, cooked, boiled, drained, without salt.
USDA FoodData Central.Beans, black, mature seeds, cooked, boiled, without salt.
USDA FoodData Central.Beans, pinto, mature seeds, cooked, boiled, without salt.
USDA FoodData Central.Beans, kidney, all types, mature seeds, cooked, boiled, with salt.
USDA FoodData Central.Brussels sprouts, cooked, boiled, drained, without salt.
USDA FoodData Central.Edamame, frozen, prepared.
USDA FoodData Central.Artichoke hearts.
USDA FoodData Central.Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.
USDA FoodData Central.Seeds, chia seeds, dried.
DietaryGuidelines for Americans.Food sources of dietary fiber.
USDA FoodData Central.Pasta, cooked.
USDA FoodData Central.Pasta, whole-wheat, cooked.
Sima P, Vannucci L, Vetvicka V.β-glucans and cholesterol (review).Int J Mol Med. 2018;41(4):1799-1808. doi:10.3892/ijmm.2018.3411
USDA FoodData Central.Barley, pearled, cooked.
USDA FoodData Central.Pears, raw.
University ofRochester Medical Center:Nutrition facts: Nuts, walnuts, English.
USDA FoodData Central.Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt.
USDA FoodData Central.Broccoli, cooked, boiled, drained, without salt.
USDA FoodData Central.Quinoa, cooked.
American Heart Association.Eating an avocado once a week may lower heart disease risk.
USDA FoodData Central.Avocados, raw, all commercial varieties.
USDA FoodData Central.Apple, raw.
National Institutes of Health.Omega-3 fatty acids.
USDA FoodData Central.Ground flaxseed.
USDA Agricultural Research Service.Popcorn: A healthy, whole grain snack.
Maoka T.Carotenoids as natural functional pigments.J Nat Med. 2020 Jan;74(1):1-16. doi:10.1007/s11418-019-01364-x
NationalCancer Institute.Cruciferous vegetables and cancer prevention.
Washington State University.Spinach.
US Department of Agriculture: FoodData Central.Oranges, raw, all commercial varieties.
Adeleke BS, Babalola OO.Oilseed crop sunflower (Helianthus annuus) as a source of food: Nutritional and health benefits.Food Sci Nutr. 2020 Jul 31;8(9):4666-4684. doi:10.1002/fsn3.1783
Oregon State University.Fiber.
Johns Hopkins.Do not forget about fiber.
Bulsiewicz WJ.The importance of dietary fiber for metabolic health.Am J Lifestyle Med. 2023 Apr 12;17(5):639-648. doi:10.1177/15598276231167778
Xu X, Zhang J, Zhang Y, Qi H, Wang P.Associations between dietary fiber intake and mortality from all causes, cardiovascular disease and cancer: a prospective study.J Transl Med. 2022 Aug 2;20(1):344. doi:10.1186/s12967-022-03558-6
Aune D, Sen A, Norat T, Riboli E.Dietary fibre intake and the risk of diverticular disease: a systematic review and meta-analysis of prospective studies.Eur J Nutr. 2020;59(2):421-432. doi:10.1007/s00394-019-01967-w
Harvard T.H. Chan School of Public Health: The Nutrition Source.Fiber.
American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
MedlinePlus.Dietary fiber.
American Academy of Family Physicians.Fiber: how to increase the amount in your diet.
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