About one-third, if not more, of the daily recommended amount of fiber can be found in a cup of kidney beans. Berries, cruciferous vegetables, oats, chia seeds, and dark chocolate are additional high fiber foods healthline.com.

There are several potential health advantages of fiber, including:

  • encouraging reduction of weight
  • reducing glucose levels
  • combating constipation
  • fostering beneficial gut flora
  • improving heart health

The American College of Nutrition and Dietetics advises aiming for 14 grams (g) of fiber per 1,000 calories per day.

The suggested fiber intake (Trusted Source) for individuals of various ages is displayed in the following table:

What are the different types of fiber?

Experts Trusted Source formerly used the word “fiber” to refer to a particular class of carbohydrates that the body was unable to process.”https://www.healthline.com/health/soluble-vs-insoluble-fiber” It is more difficult to characterize fiber now that scientists have discovered that other digestible compounds also share features with it healthline.com.

Scientists categorize fiber in the following ways:

  • Plants that we eat naturally contain dietary fiber.
  • Manufacturers sometimes include more fiber in their products to boost their health advantages.
  • Water soluble and thus digestible fibers are known as soluble fibers.
  • Digestible fibers are insoluble.

Plant interiors include soluble fibers, which include things like pectin. They can assist in controlling blood sugar and cholesterol levels and are found in fruits, vegetables, oats, and barley.

Plant outer skins are the source of insoluble fibers, which enter the digestive system through the mouth. They might aid in avoiding constipation. Bran, celery, whole grains, and seeds are a few exampleshttps: //www.healthline.com/health/soluble-vs-insoluble-fiber

advantages of fiber

The following advantages of dietary fiber may be obtained:

  • Lowering cholesterol: Having fiber in the digestive system might help the body absorb less cholesterol, particularly if you use fiber supplements like psyllium fiber and take statins.
  • Encouraging a healthy weight: high fiber foods healthline.com, such as fruits and vegetables, typically have less calories. In order to help you feel fuller for longer, fiber can also slow down digestion.
  • Fiber can facilitate faster: digestion and help avoid constipation. Since your body cannot digest insoluble fiber, it adds volume to the digestive track. The intestines are stimulated by this.
  • Controlling blood sugar: high fiber foods healthline.com take longer for the body to digest, allowing glucose to enter the circulation more gradually. This aids in more stable blood sugar maintenance.
  • Lowering cancer risk: Consuming adequate fiber may help shield against a number of malignancies, including colon cancer. One explanation could be the antioxidant qualities of specific fibers, like the pectin found in apples.

When including more high fiber foods healthline.com in your diet, do it gradually over a few days and remember to stay hydrated. This may lessen the likelihood of negative side effects like gas and bloating.

22 dietary items high in fiber

These 22 high fiber foods healthline.com are satisfying and healthful.+

1. 3.1 grams of pears

Pears can sate a sweet craving and are pleasant and healthful. They provide a large amount of fiber as well.

Fiber content: 3.1 grams per 100 grams, or 5.5 grams in a medium-sized raw pear (Trusted Source).

2. Two grams of strawberries

When consumed fresh, strawberries make a tasty and healthful dessert or workplace snack.

They are high in fiber, vitamin C, manganese, and other antioxidants.

One cup of fresh strawberries contains 3 grams of fiber, or 2 grams per 100 grams.Trusted Source.

Give this strawberry banana smoothie a try https://www.healthline.com/health/soluble-vs-insoluble-fiber

3. 6.7 grams of avocado

The avocado is rich in fiber and heart-healthy lipids.

Vitamin C, potassium, magnesium, vitamin E, and several B vitamins are also present.

One cup of raw avocado contains 10 grams of fiber, or 6.7 grams per 100 grams.Trusted Source.

Check out these delectable avocado recipes.

4. 10.1 grams of oats

In addition to being rich in vitamins, minerals, and antioxidants, oats are a great source of fiber.

They have a potent soluble fiber called beta glucan that may aid in controlling cholesterol and blood sugar levels (Trusted Source).

16.5 grams of fiber per cup of raw oats, or 10.1 grams per 100 grams, is present.Trusted Source.

Find some overnight oats recipes here.

5. A 2.4 gram apple

Apples are a fulfilling and delicious fruit. When consumed in their entirety, they offer both soluble and insoluble fiber.

A medium-sized raw apple has 4.4 grams of fiber, or 2.4 grams per 100 grams.Trusted Source.

Find out how to include apples into salads.

6. Sixteen grams of raspberries

Raspberries are a tasty fruit that are high in nutrients. They are rich in manganese, fiber, and vitamin C.

The amount of fiber in one cup of raw raspberries is eight grams, or 6.5 grams per 100 grams.Trusted Source.

Other berries high in fiber

Here are some additional berries that you may have as a snack during the day or add to smoothies, porridge, and desserts:

  • Blueberries: 2.4 grams in a serving of 100 gramsReliable Source
  • Blackberries: 5.3 grams in a serving of 100 gramsReliable Source

Try them with a raspberry-tarragon dressing on salads.

7. 2.6 grams of bananas

Numerous minerals, such as potassium, vitamin B6, and vitamin C, are included in bananas.

Significant amounts of resistant starch, an indigestible carbohydrate that acts as fiber, are also present in green or unripe bananas.

A medium-sized banana has 3.1 grams of fiber, or 2.6 grams per 100 grams.Trusted Source.

For fiber and protein, try a sandwich with banana and nut butter.

8. 2.8 grams of carrots

Root vegetables like carrots can be eaten both raw and cooked.

Carrots are high in fiber, vitamin K, vitamin B6, magnesium, and beta carotene, an antioxidant that your body converts to vitamin A.https://www.healthline.com/health/soluble-vs-insoluble-fiber

One cup of raw carrots contains 3.6 grams of fiber, or 2.8 grams per 100 grams.Trusted Source.

In a soup rich with vegetables, try the carrots.

9. Two grams of beets

A root vegetable, beets, or beetroot, are rich in minerals like potassium, manganese, iron, copper, folate, and manganese.

Beets also contain inorganic nitrates, which are nutrients that may be advantageous.Reliable Source for controlling blood pressure and doing well throughout exercise.

Fiber content: 2 grams per 100 grams or 3.8 grams per cup of raw beetsTrusted Source.

Try a lemon-dijon beet salad with beets.

10. Two pounds of broccoli

One cruciferous vegetable that is high in nutrients is broccoli.

In addition to fiber, it includes B vitamins, potassium, iron, manganese, vitamin C, vitamin K, and folate. In addition, it has various minerals and antioxidants that might aid in the battle against cancer. When compared to other vegetables, broccoli also has a very high protein content at healthline.com

Fiber content: 2.6 grams per 100 grams, or 2.4 grams per cupTrusted Source.

Learn how to add broccoli to slaws and other recipes.

11. One 5.4-gram artichoke

In addition to being abundant in nutrients, artichokes are also a wonderful source of fiber.

One raw globe or French artichoke contains 6.9 grams of fiber, or 5.4 grams per 100 grams.Trusted Source.

Learn the artichokes roasting technique.

12. Brussels sprouts weighing 3.8 grams

Broccoli is connected to cruciferous veggies like Brussels sprouts.

They are rich in potassium, vitamin K, folate, and potentially cancer-fighting antioxidants. They also include fiber.

The amount of fiber in a cup of raw Brussels sprouts is 3.3 grams, or 3.8 grams per 100 grams.Trusted Source.

Try this recipe for roasted Brussels sprouts with bacon, apples, and onions.

Other vegetables high in fiber

The majority of veggies are high in fiber.

Other noteworthy instances are as follows:

  • Kale: 4.1 gramsTrusted Source
  • Spinach: 2.2 gramsTrusted Source
  • Tomatoes: 1.2 grams

13. One kilogram of lentils

Lentils are incredibly nutrient-dense, multipurpose, and affordable. They are a great source of numerous other nutrients, including fiber and protein.

The amount of fiber in one cup of cooked lentils is 13.1 grams, or 10.7 grams per 100 grams.Trusted Source.

Try this lentil soup spiced with cinnamon, turmeric, coriander, and cumin.

14. 7.4 grammes of kidney beans

One kind of popular legume is kidney bean. They offer a variety of minerals and plant-based protein, just like other legumes.

One cup of cooked beans has 12.2 grams of fiber, or 7.4 grams per 100 grams.Trusted Source.

15. 8.3 grams of split peas

The dried, split, and peeled pea seeds are used to make split peas. They can be used in dhals and other recipes, but they’re commonly seen in split pea soup paired with ham.

The amount of fiber in one cup of cooked split peas is 16.3 grams, or 8.3 grams per 100 grams.Trusted Source.

16. Seven grams of chickpeas

 Another legume that is high in fiber, protein, and other minerals is the chickpea.

Chickpeas are used in many different recipes, including hummus, curries, and soups.

One cup of cooked chickpeas contains 12.5 grams of fiber, or 7.6 grams per 100 grams.Trusted Source.

Discover how to prepare hummus at healthline.com

Other legumes high in fiber

The majority of legumes are rich in fiber, protein, and other nutrients. When properly prepared, they provide a delicious and affordable source of high-quality nourishment.

Other legumes high in fiber are:

  • Black beans, cooked: 8.7 gramsReliable Source
    • Edamame, cooked: 5.2 gramsReliable Source
  • 7 grams of cooked lima beansReliable Source
  • Beans baked: 5.5 gramsReliable Source+

17. 2.8 grams of Quinoa

Quinoa is a plant-based pseudo-cereal that is high in fiber and a good source of protein for vegans.

In addition, it has antioxidants, potassium, zinc, iron, and magnesium, to mention a few.

Fiber content: 2.8 grams per 100 grams, or 5.2 grams per cup of cooked quinoaTrusted Source.

18. Popcorn weighing 14.5 grams

A tasty and healthful method to get more fiber is through popcorn.

For every calorie, air-popped popcorn has a very high fiber content. But the fiber-to-calorie ratio will start to drop dramatically if you add sweets or fat.

One cup of air-popped popcorn contains 1.15 grams of fiber, or 14.5 grams per 100 grams.Trusted Source.

Other grains high in fiber

Almost all whole grains have a high fiber content.

19. A gram of almonds (13.3)

Nutrient-dense high fiber foods healthline.com like almonds are rich in magnesium, manganese, vitamin E, and good fats.

They can also be processed to create baking-grade almond flour.

Fiber content: 13.3 grams per 100 grams, or 4 grams every 3 tablespoons.Trusted Source.

20. 34.4 grams of chia seeds

Chia seeds are little black seeds that are very nutritious. They have high levels of calcium, phosphorus, and magnesium and are a great source of fiber.

Try incorporating chia seeds into homemade granola bars or jam.

Fiber content: 34.4 grams per 100 grams, or 9.75 grams per ounce of dry chia seedsTrusted Source.

Other seeds and nuts high in fiber

The majority of nuts and seeds have high fiber content.

As examples, consider:

Nutritious coconut: 9 grams10.6 grams of Pistachios from a Reputable SourceReliable Source: Walnuts: 6.7 grammes8.6 grams of sunflower seeds from a reliable sourceReputable Source: Six grams of pumpkin seedsReliable Source

Each number corresponds to a 100-gram serving.

21. Three grams of sweet potatoes

A common tuber with a sweet flavor and a lot of fillingness is the sweet potato. It has a lot of nutrients, B vitamins, and beta carotene.

Sweet potatoes make a delicious nacho base or bread alternative.

Fiber content: 3.8 grams, or 3 grams per 100 grams, can be found in a medium-sized boiling sweet potato (skin removed).Trusted Source.

22. A gram of dark chocolate (11.9)

Antioxidants and nutrients can be found in dark chocolate.

Just be careful to steer clear of goods with a lot of added sugar and stick to dark chocolate with a cocoa level of 70%–95% or higher.

A 1-ounce portion of 70%–85% cacao has 3.1 grams of fiber, or 10.9 grams per 100 grams.

Frequently requested inquiries

Which food has the most fiber?

high fiber foods healthline.com  include leafy greens, pears, celery, lentils, and oats. But fiber can take many various shapes.Trusted Source and individuals consume varying quantities of particular foods, making it challenging to compare the highest-fiber food for dietary purposes.

Which ten foods provide the most fiber?

Chickpeas, lentils, split peas, oats, apples, pears, almonds, chia seeds, Brussels sprouts, and avocado are a few excellent additions to the diet. But it’s critical to maintain a balance of nutrients in your diet. Not simply the fiber content of a food should be taken into account, but also the amount of calories and other nutrients per 100 g.

How do I eat more fiber?

A simple method to improve your intake of fiber is to include more fresh fruits and vegetables in your diet, as well as pulses and oats. Go for wholemeal bread instead of white bread and choose fruits and potatoes in their skins. In case you are not accustomed to consuming a lot of fiber, you can avoid gas and bloating by adding fiber gradually over several days. https://www.healthline.com/health/soluble-vs-insoluble-fiber

How do I obtain 30 grams of fiber daily?

Based on information from the United States Department of AgricultureTrusted Source, this table illustrates one way that you can consume more than 40 g of fiber in a single day.

See our dedicated page to learn more about how to develop a diet rich in fiber.

In summary

Fiber is a vital food that may help with constipation relief, blood sugar regulation, and weight loss.

The majority of Americans do not consume the recommended daily intake of 25 g for women and 38 g for men of fiber.

You can boost the amount of fiber in your diet by include some of the above high fiber foods healthline.com.

See our dedicated page to learn more about how to develop a diet rich in fiber.

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