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31 High-Fiber Foods You Should Be Eating

You might not assume a lot about fiber — till you end up coping with an … er, irregular state of affairs.

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Indeed, dietary fiber is a magic ingredient that retains you common, however thwarting constipation isn’t its solely job. Fiber additionally helps decrease ldl cholesterol, lowering the danger of coronary heart illness, and it helps cut back the danger of different illnesses like colorectal most cancers. Plus, it retains your blood sugar ranges from spiking and makes you really feel full longer, which will help you drop some pounds.

“Fiber does lots of cool stuff in the body,” says registered dietitian Anna Taylor, RD.

Here’s the place to get it — and why these meals are greatest for a high-fiber food regimen.

Foods which might be excessive in fiber

Fiber comes from crops, so don’t hassle searching for it in your rooster dinner. But the plant kingdom has loads to supply, and the very best sources of dietary fiber may shock you.

Taylor suggests aiming for 25 grams (g) to 35 g of fiber a day. Here are her high 22 meals to work into your food regimen proper now (together with some tasty recipes and snacks).


Legumes are an excellent supply of fiber. “Lentils are nutritional powerhouses,” Taylor says. “They’re low in fat, high in protein and filled with fiber.” These edible seeds are available in numerous colours, every with its personal taste profile and all of them wholesome. They’re a staple in a wide range of cuisines.

Amount of fiber: 1 cup, boiled = 18 g fiber

How to eat them: Lentils prepare dinner shortly and work properly in each soups and salads. Swap them in for among the meat in your chili to spice up the plant-powered goodness, or add curried tomatoes for a easy, savory vegetarian entrée.

Split peas

Legumes strike once more! “Split peas are a good source of soluble fiber, and they’re a low-calorie, fat-free food high in B vitamins and a number of key minerals,” Taylor says. And as a fancy carbohydrate, they give you vitality.

Amount of fiber: 1 cup, boiled = 16 g fiber

How to eat them: They take longer to prepare dinner than lentils (about 60 minutes to lentils’ half-hour), so Taylor recommends boiling them forward of time to expedite your dinner prep, or making a cut up pea soup and freezing the leftovers.

Black beans

Beans, generally, are pretty excessive in fiber, and black beans are close to the highest of the record. They’re excessive in protein, potassium and antioxidants, too, which makes them a tasty and wholesome alternative.

Amount of fiber: 1 cup, canned (unsalted) = 15 g fiber

How to eat them: Black beans make for a strong base in a meatless chili, they usually’re a surprisingly tasty topper for baked potatoes. You may even bake them into brownies!

Pinto beans

Whether complete or mashed, these in style beans are nearly as versatile as they’re wholesome. They’re low in carbohydrates and excessive in each fiber and protein, plus different nutritional vitamins and minerals your physique wants.

Amount of fiber: 1 cup, boiled = 15 g fiber

How to eat them: Add them to chili, or get pleasure from fat-free refried beans as a filling in tacos and burritos. They’re additionally a fiber-filled addition to charred corn and onion salsa.

Artichoke hearts

These underrated veggies are nutrient-dense with a barely earthly taste. They’re full of fiber, to not point out vitamin Ok and folate, they usually’re additionally thought to advertise liver health.

Amount of fiber: 1 cup, cooked = 14 g fiber

How to eat them: Add artichokes to pasta or salads, like this veggie, bean and artichoke salad, or pile them atop a pizza. And should you love decadent, gooey spinach and artichoke dip, do that lightened-up model.

A observe on prepping this spiky veggie: “If dealing with them is too daunting, try the canned or frozen kind,” Taylor suggests. “Just keep an eye on their sodium levels.”

Kidney beans

A half cup of hearty kidney beans supplies fiber, in addition to protein and magnesium. Worried about gasoline? The answer is definitely to eat extra beans — or at the least, to eat beans extra usually. “After three to four weeks of regular intake, the gut adapts and flatulence levels return to baseline,” Taylor explains. 

Amount of fiber: 1 cup, cooked = 12 g fiber

How to eat them: Vegetarian pink bean chili makes use of kidney beans as a base, they usually’re a hearty addition to buffalo rooster chili.


Chickpeas are a fiber-full favourite from the legume record. “Legumes are star players,” Taylor notes. “They’re some of the best sources of protein and fiber, they help keep you full, and they have amazing nutrient composition.”

Amount of fiber: 1 cup, cooked = 12 g fiber

How to eat them: We’ve received one phrase for you: hummus. But chickpeas are additionally nice in salads and sides, and you’ll even season them after which roast or air-fry them till they’re crispy for a satisfying snack.

Chia seeds

A spoonful of chia seeds can go a great distance. Taylor says, “They’re incredibly rich in fiber, contain omega-3 fatty acids and pack a nice protein punch, too.”

Amount of fiber: 2 tablespoons = 10 g fiber

How to eat them: Chia seeds add texture and well being advantages to oatmeal, pudding, jam, salads, and even guacamole. And although many individuals love these their jelly-like texture, you is probably not one among them. If that’s the case, attempt mixing them right into a smoothie or yogurt proper earlier than you eat it in order that they don’t have as a lot time to soak up water and plump up (which is what provides them their gloopiness).


“All berries are good for you, but raspberries are among the highest in fiber,” Taylor explains, “and of course, they’re also delicious.” Raspberries are additionally stuffed with wholesome antioxidants and polyphenols, which lower oxidative stress and decrease your threat of illnesses.

Amount of fiber: 1 cup = 8 g fiber

How to eat them: Fresh berries will be costly once they’re out of season, so frozen ones are sometimes extra economical. If you don’t love the mushy texture of thawed berries, mix them right into a smoothie or add them to heat oatmeal. And these raspberry cheesecake bars are satisfyingly decadent whereas remaining low in fats.


Blackberries are juicy and candy, nature’s personal dessert. And like raspberries, these little guys are loaded with antioxidants that assist your physique combat off oxidative stress and keep wholesome. They also can enhance your blood sugar ranges and assist cut back irritation.

Amount of fiber: 1 cup = 7.5 g fiber

How to eat them: Whole, recent berries are supremely snackable, however should you’re searching for different methods to include them into your food regimen, Taylor suggests turning them right into a easy sauce. “You can cook them down and put them on waffles or pancakes in place of syrup,” she says.

Whole-wheat pasta

Carbs typically get a foul rap, however complete grains are an excellent supply of fiber. They’re additionally wealthy in wholesome phytonutrients, that are believed to assist forestall numerous illnesses. “Just be sure to skip the white pasta, which has been stripped of all the good stuff, and go for whole wheat instead,” Taylor states.

Amount of fiber: 1 cup, cooked = 7 g fiber

How to eat them: You most likely have already got some pasta preferences, however should you’re searching for one thing new, attempt whole-wheat pasta primavera, which can be loaded with wholesome veggies. 


“Barley is a delicious grain that’s often overlooked,” Taylor says. Somewhat bit chewy with a nutty taste, it’s a nutritious complete grain that’s chock-full of important nutritional vitamins and minerals. It’s additionally very filling, which will help forestall you from overeating.

Amount of fiber: 1 cup, cooked = 6 g fiber

How to eat it: Try barley-based soups like hearty barley soup with kale and parmesan and rooster mushroom barley soup, or combine it right into a grain bowl together with your favourite meat and veggies. It’s additionally a wholesome, filling with risotto.


These early winter fruits are a unbelievable supply of fiber. “Compared to many other fruits, pears are particularly high in soluble fiber, which slows digestion and lowers cholesterol,” Taylor says.

Amount of fiber: 1 medium pear = 6 g fiber

How to eat them: Bite proper in and revel in! Or for a sublime, wholesome dessert, take a look at poached pomegranate pears and kumquats.


These nuts are full of unsaturated fats (that’s the wholesome variety), which is assumed to cut back your threat of coronary heart illness. In addition to a hearty dose of fiber, in addition they have about 6 grams of protein per serving — they usually’re an excellent on-the-go snack

Amount of fiber: 23 almonds = 6 g fiber

How to eat it: If you’re consuming almonds as a snack, simply make sure to take note of portion sizes. They add a pleasant crunch to watermelon salad with cucumber, tomato and almonds and sautéed Swiss chard with slivered almonds.


A traditional a part of a wholesome breakfast, oats pack a one-two punch of fiber, as they’re excessive in each insoluble and soluble fiber. “They also have a type of soluble fiber called beta-glucan, which may help with blood sugar control by slowing the rate at which your blood absorbs glucose, or sugars,” Taylor explains. “Beta-glucan has also been shown to help reduce total and LDL cholesterol levels.” A half cup of rolled or steel-cut oats supplies different necessary nutritional vitamins and minerals, too.

Amount of fiber: 1 cup, cooked = 5 g fiber

How to eat it: Beware instantaneous oatmeal, which is commonly loaded with sugar. Instead, zap two-minute oatmeal within the microwave, or make your individual in a single day oats topped with fruit and different wholesome add-ions.


This cruciferous vegetable is excessive in each soluble and insoluble fiber, together with nutritional vitamins C and B9, potassium and extra. It’s additionally thought to decrease your threat of sure cancers.

Amount of fiber: 1 cup, chopped = 5 g fiber

How to eat it: Honestly? Add broccoli to absolutely anything. Roasted broccoli is a standalone star, nevertheless it’s additionally stellar in stir-fry and provides an additional veggie vigor to eggplant parmesan and fried eggs.


This gluten-free, grain-like superfood is excessive in fiber and is an entire protein, making it an excellent substitute for meat. It’s wealthy in iron, which helps mind well being, and it additionally incorporates vitamin B2, which retains mind and muscle cells wholesome.

Amount of fiber: 1 cup, cooked = 5 g fiber

How to eat it: Bake it in candy potato quinoa muffins, serve it with salmon or add toasted quinoa to salads. You also can combine it with fruit and nuts for breakfast.

Haas avocados

Haas avocados are an excellent supply of wholesome fat. And not like most fiber-rich meals, you should use them as a condiment!

Amount of fiber: Half of an avocado = 5 g fiber

How to eat them: “You can spread avocado on sandwiches instead of mayonnaise or put it on toast like a true millennial,” Taylor says. Guacamole is one other scrumptious approach to get your each day fiber, particularly when paired with whole-grain crackers or uncooked veggies.


You know what they are saying about an apple a day — and it’s sort of true, given the well being profile of this fan-favorite fruit. Apples are a great supply of pectin, a sort of soluble fiber linked to decrease ldl cholesterol.

Amount of fiber: 1 medium apple = 4.5 g fiber

How to eat it: Snack on a plain apple, dip it in peanut butter or discover comfy-cozy apple-forward recipes to get pleasure from in autumn or any time.

Green peas

These brightly hued legumes could also be little, however they convey large dietary worth. These advanced carbs are excessive in antioxidants and nutritional vitamins A, Ok and B6, they usually’re thought of a wholesome supply of plant-based protein, with almost 4 grams of protein per half cup.

Amount of fiber: 1/2 cup, boiled = 4 g fiber

How to eat them: Peas are excellent in stir-fries and salads, and peas with shallots and lemon make for a sublime aspect dish.  


Edamame, or immature soybeans, have a gentle taste, pleasing texture and loads of fiber. “They’re also one of the few plant sources that contain all the amino acids your body needs,” Taylor notes, “so they’re an especially great choice for vegans and vegetarians.” Find them within the frozen meals part, nonetheless within the pod or already shelled.

Amount of fiber: 1/2 cup, boiled and shelled = 4 g fiber

How to eat them: Edamame hummus is a tasty tackle a traditional dip, and steamed edamame is commonly an enormous hit for teenagers to snack on. You also can add shelled edamame to salads and stir-fries.

Brussels sprouts

If you’ve been avoiding Brussels sprouts because you had been a child, they’re value a re-examination. This cruciferous veggie is an efficient supply of fiber, and it’s additionally stuffed with antioxidants like vitamin C and Ok. Quite merely, Taylor says, “Brussels sprouts are awesome.”

Amount of fiber: 1 cup, cooked = 4 g fiber

How to eat them: Forget boiling this flavorful veggie, and go for roasting or sautéing as an alternative, or shred uncooked Brussels for a scrumptious salad. Here are 5 methods to get pleasure from Brussels sprouts and reap all of their many well being advantages.

Ground flaxseed

Flaxseed is a tiny superfood with large well being advantages. “These fantastic, fiber-rich seeds are full of protein and phytonutrients,” Taylor says.

Amount of fiber: 1 tablespoon = 2 g fiber

How to eat it: Sprinkle flaxseed on yogurt, cottage cheese or oatmeal, or add a spoonful to your salad, soup, smoothie or sauce.

High-fiber snacks

Looking for high-fiber snacks you may seize between meals? In addition to any of the meals listed above, attain for:

  • Air-popped popcorn.
  • A banana paired with a couple of walnuts.
  • Celery with a tablespoon of peanut butter.
  • Carrots dipped in hummus.
  • Kale chips dipped in guacamole.
  • And orange and a chunk of string cheese.
  • Sunflower seeds with 1 / 4 of a cup of low-fat cottage cheese.
  • Blueberries with a dollop of plain Greek yogurt

Can you get sufficient fiber from meals alone?

“You certainly can get enough fiber from the foods you eat,” Taylor reassures, “but data shows that most Americans don’t.”

The U.S. Department of Agriculture’s 2020-2025 Dietary Guidelines for Americans calls fiber “a dietary component of public health concern” and stories that greater than 90% of girls and 97% of males don’t get sufficient fiber.

“When you don’t get enough fiber, you may start to experience constipation and other tummy troubles, in addition to an increased risk of developing heart disease, Type 2 diabetes and colon cancer,” she warns.

It’s greatest to get your fiber from meals, however your healthcare supplier might advocate fiber dietary supplements should you can’t appear to get sufficient of it in your food regimen.

What to know earlier than consuming extra fiber

Before you leap on the fiber bandwagon, a phrase of warning: “Be sure to add more fiber to your diet slowly. If your body isn’t used to it, eating too much can cause bloating and cramping,” Taylor says.

To keep away from that inflated feeling, steadily enhance your consumption of high-fiber meals over the course of some weeks.

One extra necessary tip: “When adding fiber to your diet, be sure to drink enough water,” Taylor provides. “Fiber pulls in water, which is good, but if you aren’t hydrated enough, it can cause constipation.” To preserve issues shifting, drink at the least 2 liters of fluids every day.

If you enhance your fiber slowly and steadily, in addition to drink a number of fluids, your physique will likely be higher in a position to alter.

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