High fiber foods are one of the best things you can fuel your body with! From preventing constipation to blood sugar control, dietary fiber plays a crucial role in maintaining optimal health. In this detailed guide, you’ll learn what fiber is, its benefits, top fiber-rich foods, high fiber foods to lose weight, and more. Thus, get our best 50 high-fiber foods chart now!
Table of Contents
What is fiber?
Dietary fiber, often simply referred to as "fiber", is a type of carbohydrate found in plant foods that are not digested or absorbed in the small intestine.
Unlike other carbohydrates, which are broken down into sugars, fiber remains largely intact as it passes through the digestive system.
It's essential for promoting healthy digestion, supporting heart health, and offering a range of other benefits that make it a critical component of a balanced diet though.
Types of fiber
There are two different types of dietary fiber — soluble and insoluble. Both types are essential to consume for optimal health. Here is a breakdown of the differences with examples:
- Soluble fiber: Dissolves in water to form a gel-like substance. It can help lower blood cholesterol and glucose levels. Some aliments that contain soluble fiber include foods such as oats, apples, beans, lentils, peas, flax, and other seeds, nuts, and barley.
- Insoluble fiber: Does not dissolve in water. It helps to bulk up stool and promote regular bowel movements. Whole-wheat flour, wheat bran, cauliflower, and potatoes are all examples of insoluble fiber foods.
Benefits of fiber
The benefits of consuming adequate fiber stretch beyond just digestive health. Here are some of the other body systems and functions that fiber affects:
- Digestive health: Helps in promoting regular bowel movements and preventing constipation though.
- Weight management: Fiber-rich foods can promote feelings of fullness. Thus, it leads to reduced calorie intake.
- Heart health: Fiber can help lower bad cholesterol levels. Therefore, it reduces the risk of heart disease.
- Blood sugar control: Helps stabilize blood sugar levels, which benefits diabetics or those at risk.
- Cancer prevention: Some studies suggest a high fiber diet may reduce the risk of certain types of cancer, such as colorectal cancer.
High-fiber foods Chart
Boost your digestive health and overall well-being with this top 50 list of high-fiber foods, ranked from the highest to the lowest fiber content:
- Split peas: 16g fiber per cup (cooked)
- Lentils: 15.5g fiber per cup (cooked)
- Black beans: 15g fiber per cup (cooked)
- Artichoke hearts: 14g fiber per cup (cooked)
- Chickpeas: 12g fiber per cup (cooked)
- Kidney beans: 12g fiber per cup (cooked)
- Chia seeds: 10g fiber per 2 tablespoons
- Avocado (medium): 10g fiber
- Green peas: 9g fiber per cup (cooked)
- Raspberries: 8g fiber per cup
- Blackberries: 7.5g fiber per cup
- Figs (dried): 7.5g fiber per half cup
- Flaxseeds: 7g fiber per 2 tablespoons
- Whole wheat pasta: 7g fiber per cup (cooked)
- Barley: 6g fiber per cup (cooked)
- Pears (with skin): 6g fiber per medium fruit
- Prunes: 6g fiber per half cup
- Quinoa: 5.2g fiber per cup (cooked)
- Broccoli: 5g fiber per cup (cooked)
- Carrots: 5g fiber per cup (raw)
- Bran flakes: 5g fiber per ¾ cup
- Pumpkin seeds: 5g fiber per ounce
- Oats: 4g fiber per cup (cooked)
- Apples (with skin): 4.5g fiber per medium fruit
- Acorn squash: 4.5g fiber per half cup (cooked)
- Bulgur: 4.1g fiber per half cup (cooked)
- Brussels sprouts: 4g fiber per cup (cooked)
- Sweet potatoes: 4g fiber per medium vegetable (cooked)
- Spinach: 4g fiber per cup (cooked)
- Beets: 3.8g fiber per cup (cooked)
- Brown rice: 3.5g fiber per cup (cooked)
- Almonds: 3.5g fiber per ounce
- Popcorn: 3.5g fiber per 3-cup serving
- Farro: 3.5g fiber per half cup (cooked)
- Blueberries: 3.5g fiber per cup
- Sunflower seeds: 3.3g fiber per ounce
- Whole wheat bread: 3g fiber per slice
- Goji berries: 3g fiber per ounce
- Bananas: 3g fiber per medium fruit
- Cauliflower: 3g fiber per cup (cooked)
- Oranges: 3g fiber per medium fruit
- Mango: 3g fiber per cup
- Dark chocolate (70-85% cacao): 3g fiber per ounce
- Pistachios: 3g fiber per ounce
- Strawberries: 3g fiber per cup
- Kale: 2.5g fiber per cup (cooked)
- Eggplant: 2.5g fiber per cup
- Collard greens: 2.2g fiber per cup (cooked)
- Walnuts: 2g fiber per ounce
- Celery: 1.6g fiber per cup
Save this list of high fiber foods!
High-fiber low-carb foods
If you are carb-conscious but also looking to add more fiber to your diet, this list of high fiber foods is for you! Here are 35 high fiber low carb foods, ranked from the highest to lowest fiber content:
- Chia seeds: 10g fiber per 2 tablespoons, 2g net carbs
- Avocado (medium): 10g fiber, 4g net carbs
- Raspberries: 8g fiber per cup, 7g net carbs
- Blackberries: 7.5g fiber per cup, 6g net carbs
- Flaxseeds: 7g fiber per 2 tablespoons, 0g net carbs
- Coconut meat: 5g fiber per ounce, 2g net carbs
- Broccoli: 5g fiber per cup (cooked), 4g net carbs
- Pumpkin seeds: 5g fiber per ounce, 3g net carbs
- Sesame seeds: 3.3g fiber per ounce, 2.5g net carbs
- Almonds: 3.5g fiber per ounce, 2.5g net carbs
- Sunflower seeds: 3.3g fiber per ounce, 3g net carbs
- Green beans: 2.7g fiber per cup, 4g net carbs
- Pecans: 2.7g fiber per ounce, 1.2g net carbs
- Hazelnuts: 2.7g fiber per ounce, 2g net carbs
- Macadamia nuts: 2.4g fiber per ounce, 1.5g net carbs
- Asparagus: 2.8g fiber per cup, 2g net carbs
- Walnuts: 2g fiber per ounce, 2g net carbs
- Cauliflower: 2g fiber per cup, 3g net carbs
- Brussels sprouts: 2g fiber per half cup, 4g net carbs
- Collard greens: 2g fiber per half cup, 2g net carbs
- Eggplant: 2.5g fiber per cup, 2g net carbs
- Bell peppers: 2.5g fiber per cup, 4g net carbs
- Cabbage: 2.2g fiber per cup, 3g net carbs
- Celery: 1.6g fiber per cup, 1g net carbs
- Chard: 1.6g fiber per cup, 0.8g net carbs
- Spinach: 1g fiber per cup (raw), 1g net carbs
- Kale: 1g fiber per cup, 3g net carbs
- Lettuce: 1g fiber per cup, 0.5g net carbs
- Bok choy: 1g fiber per cup, 0.7g net carbs
- Zucchini: 1.2g fiber per cup, 2.5g net carbs
- Strawberries: 3g fiber per cup, 6g net carbs
- Pistachios: 3g fiber per ounce, 5g net carbs
- Tomatoes: 1.5g fiber per medium tomato, 2.5g net carbs
- Olives: 3g fiber per 100 grams, 0g net carbs
- Cucumbers: 0.5g fiber per cup, 1g net carbs
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FAQs
How to eat 30g of fiber in a day?
For optimal nutrition, women should consume at least 21-25 grams of fiber per day, while men should shoot for 30-38 grams. With proper dietary planning, getting the right daily fiber is simple! Here is a high fiber diet plan outlining an example of a daily meal plan:
Total fiber: 40.65g
Remember, individual fiber contents can vary slightly based on the exact variety and source of the food. Always refer to nutritional labels or specific food databases for the most accurate values though.
What are high fiber foods for diabetics?
High fiber foods beneficial for diabetics include whole grains like quinoa and barley, legumes like lentils and beans, and non-starchy vegetables such as broccoli and Brussels sprouts. These foods help stabilize blood sugar levels by slowing the absorption of sugar and reducing insulin spikes.
What veggies have fiber?
Nearly all vegetables contain fiber, but some of the highest-fiber veggies include broccoli, Brussels sprouts, carrots, and artichokes. Leafy greens such as spinach, kale, and collard greens are also good sources of fiber.
What fruits have fiber?
All fruits have fiber, but berries (like raspberries and blackberries), pears with the skin, and avocados are especially high in fiber. Fruits like bananas, apples with the skin, and oranges also contribute a significant amount of fiber to the diet.
How can I increase my fiber?
To increase your fiber intake, incorporate more whole grains, legumes, fruits, and vegetables into your meals. Opt for whole grain over refined grain products, snack on nuts and seeds, and aim to fill half your plate with vegetables at each meal though.
What are the top 10 fiber foods?
The top foods high in fiber include chia seeds, avocados, blackberries, flaxseeds, raspberries, lentils, broccoli, artichokes, Brussels sprouts, and quinoa. These foods are well-known for their exceptionally high fiber content, especially in relation to other options.
What are the best high fiber foods for weight loss?
For weight loss, foods high in fiber but low in calories, like berries, leafy greens, and non-starchy vegetables, are ideal. Legumes, such as lentils and black beans, can also promote feelings of fullness and are a good protein source. Whole grains like quinoa and barley can be filling due to their fiber content and can be a part of a weight loss regimen when consumed in moderation.
What are the symptoms of too much fiber?
Ingesting too much fiber can have adverse effects. Among others, there are symptoms such as gas, bloating, abdominal cramps, constipation or diarrhea, and weight gain.
High fiber recipes for constipation
- Beef lentil soup
- Instant Pot lentils
- Smashed potatoes
- Pressure cooker black beans
- Vegetarian feijoada
- Chocolate chia pudding
- Air fryer brussels sprouts
- Fig bars recipe
- Mango chia pudding
- Baked oats recipe
- Banana chia pudding
- Cabbage rolls
- No-bake energy bars
- Protein overnight oats recipe
- Air fryer brussels sprouts
- Shaved Brussels sprouts salad
- Butternut squash salad
- White bean salad recipe
- Cleansing juice recipes
- Sweet potato soup
- Air fryer asparagus
- Apple baked oatmeal recipe
- Oatmeal chocolate chip cookies
- Anti-inflammatory smoothie
- Instant Pot brussels sprouts
- Green smoothie recipe
- Cucumber chickpea salad recipe
Other Foods list
- Best foods for gut health
- Anti-inflammatory foods
- Cheapest healthy foods to buy when broke
- PCOS food list
Resources
1. https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables-fact-sheet
2. https://www.webmd.com/diet/fiber-how-much-do-you-need
3. https://www.healthline.com/nutrition/different-types-of-fiber#TOC_TITLE_HDR_6
DISCLAIMER: The information in this article is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because each individual has unique needs, the reader should always consult their physician to determine the appropriateness of the information displayed here for the reader’s situation.
PIN AND ENJOY!
High Fiber Foods
Equipment
- 1 large pan or pot
- 2 medium bowls
- 1 wooden spoon
- 1 slotted spoon
Ingredients
- 2 tablespoons olive oil or avocado oil
- 1 pound boneless beef chuck cut into 1-inch cubes (for a vegan or vegetarian lentil soup recipe, skip the beef and add more veggies. Also, adjust the cooking time)
- Salt and freshly ground black pepper if not using acids such as wine and tomato paste, no need to add baking soda. Also, only add salt to your lentils after cooking them; otherwise, your lentils will become tough. Because I seasoned the beef with salt and added wine and tomato paste to the soup, I had to add baking soda.
- ½ teaspoon ground cumin
- 1 large carrot peeled and medium diced
- ½ large yellow onion chopped (or white onion)
- 3 garlic cloves chopped
- 1 cup dry red wine such as merlot or cabernet sauvignon (if needed, use a Paleo or vegan type)
- 9 cups beef broth or vegetable broth for a vegan lentil soup (the ratio of dry lentils to broth is 1:3 but we called for 9 cups of broth instead because the extra 6 cups of broth will be used to cook the beef and vegetables on the stovetop, making a lentil soup that is a little thinner. As the leftovers sit in the fridge, the lentils will absorb part of the broth)
- ½ tablespoon tomato paste
- 1 cup dry brown lentils washed and rinsed (or green lentils if you prefer) -- brown lentils are the type most commonly used in Brazil and the USA
- Pinch baking soda (about ¼ teaspoon) -- use the paleo type for a paleo recipe.
- ½ lemon
- ¼ cup fresh Italian parsley chopped
Instructions
- In a medium bowl, season the beef with salt, pepper, and cumin. Cover and let rest for about 30 minutes on the countertop.
- In a large stainless steel pot or saucepan (not an aluminum pan), heat the oil over medium-high heat. Add the beef and cook until browned ( 6-8 minutes), stirring occasionally.
- Using a slotted spoon, transfer the beef to a clean bowl. Reduce the heat to medium and add the carrots and onion to the pot, cooking until the onions are translucent about 4 minutes. Then add the garlic and cook for about 1 minute, stirring once and a while.
- Return the beef and any accumulated juices from the bowl to the pan. Add the wine, broth, and tomato paste. Stir well.
- Bring the soup to a boil; then, reduce the heat to medium-low, cover, and simmer for 30 minutes, stirring occasionally.
- Add the lentils and the baking soda, and continue simmering but uncovered until the beef and lentils are tender (usually about 35-40 minutes, although you must check for doneness after about 20-30 minutes to avoid overcooking).
- Season the lentil beef soup with salt and black pepper to taste. Remove the pot from the stove and stir in the lemon juice (to bring out all the flavors together) and parsley.
- Ladle the lentil soup into bowls and serve with hard-crusted bread and a glass of red wine. Enjoy!
Recipe Notes
- INSTANT POT AND SLOW COOKER: If using different cooking methods such as making an Instant Pot lentil soup or a slow cooker lentil soup, adjust the liquid ratio to half for the Instant Pot and also the cooking time. After cooking the beef, It can take about 6-10 minutes to cook the lentils in the Instant Pot on high pressure, and 3-4 hours on HIGH or 6-8 hours on LOW in the slow cooker. Make sure to brown the beef in a separate pan and then transfer it to the crock pot to make the best lentil soup with beef.
- COOKWARE: Avoid cooking acids in aluminum cookware because the acids react with the aluminum pitting in the cooking surface of the pan and affecting the taste of the food.
- Store leftovers in an airtight container in the fridge for up to 4 days.
- Freeze them for up to 6 months.
- Reheat your lentil soup, in the microwave or in a saucepan over medium heat until hot. You may add just enough broth to the soup if it has thickened too much.
Nutrition
** Nutrition labels on easyanddelish.com are for educational purposes only. This info is provided as a courtesy and is only an estimate, since the nutrition content of recipes can vary based on ingredient brand or source, portion sizes, recipe changes/variations, and other factors. We suggest making your own calculations using your preferred calculator, based on which ingredients you use, or consulting with a registered dietitian to determine nutritional values more precisely.
Please note that health-focused and diet information provided on easyanddelish.com is for educational purposes and does not constitute medical advice, nor is it intended to diagnose, treat, cure, or prevent disease. Consult with your doctor or other qualified health professional prior to initiating any significant change in your diet or exercise regimen, or for any other issue necessitating medical advice.
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