If you’re trying to increase fiber intake, knowing which foods contain the most fiber can help you build meals that support digestion and gut health.
(Fiber is sometimes spelled fibre in Canada.)
High fiber foods are foods that contain significant amounts of dietary fiber per serving, usually from plant sources such as beans, lentils, fruits, vegetables, whole grains, nuts, and seeds. These foods help support digestion, improve gut health, regulate blood sugar, and may reduce the risk of heart disease.
This guide lists some of the highest high-fiber foods ranked by fiber content per serving.
How Much Fiber Do You Need Per Day?
Adults should aim for about 25–38 grams of fiber per day, depending on age and sex.
| Group | Recommended Daily Fiber |
|---|---|
| Women (18–50) | ~25 g |
| Women (50+) | ~21 g |
| Men (18–50) | ~38 g |
| Men (50+) | ~30 g |
| Children (9–13) | ~22–25 g |
Most people only get 10–15 grams per day, which is why increasing fiber intake can significantly improve digestion, blood sugar control, and heart health.
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Below is a chart of some of the highest fiber foods ranked by fiber content per serving.
High-Fiber Foods List (Top 30 Foods Ranked by Fiber Content)
| Food | Fiber (Approximate) |
|---|---|
| Chia seeds | ~10g per 2 tbsp |
| Lentils | ~15g per cup |
| Black beans | ~15g per cup |
| Raspberries | ~8g per cup |
| Oats | ~4g per cup |
| Chickpeas | ~12g per cup |
| Split peas | ~16g per cup |
| Kidney beans | ~11g per cup |
| Pears | ~6g per fruit |
| Apples | ~4–5g per fruit |
| Bananas | ~3g per fruit |
| Broccoli | ~5g per cup |
| Brussels sprouts | ~4g per cup |
| Sweet potatoes | ~4g per potato |
| Quinoa | ~5g per cup |
| Brown rice | ~3.5g per cup |
| Barley | ~6g per cup |
| Whole wheat pasta | ~6g per cup |
| Flaxseeds | ~8g per 2 tbsp |
| Almonds | ~4g per ounce |
| Pistachios | ~3g per ounce |
| Pumpkin seeds | ~2g per ounce |
| Edamame | ~8g per cup |
| Artichokes | ~10g per vegetable |
| Carrots | ~3.5g per cup |
| Kale | ~2–3g per cup |
| Cabbage | ~3g per cup |
| Popcorn (air popped) | ~4g per 3 cups |
| Oat bran | ~14g per cup |
| Green peas | ~9g per cup |
These high fiber foods can help increase daily fiber intake and support digestion, gut health, and balanced meals.
High Fiber Foods List
Chia Seeds
Fiber: ~10g per 2 tablespoons
Chia seeds are one of the most fiber-dense foods available. They absorb liquid and form a pudding-like texture, making them easy to use in breakfasts, snacks, and desserts. They are also rich in omega-3 fatty acids and plant-based protein.
Try making High-Fiber Chia Pudding for a simple and filling breakfast or snack.
Lentils
Fiber: ~15g per cup cooked
Lentils are one of the highest fiber legumes and provide a substantial amount of plant protein. They are commonly used in soups, stews, grain bowls, and salads, making them an easy way to increase fiber intake in everyday meals.
They are especially useful in hearty high-fiber meals like High-Fiber Lentil Soup Recipes.
Black Beans
Fiber: ~15g per cup cooked
Black beans are a rich source of fiber and protein and are widely used in chili, burrito bowls, soups, and salads. They help support digestive health and can keep you feeling full longer.
They work well in dishes such as High-Fiber Bean & Grain Bowl Recipes.
Oats
Fiber: ~4g per cup cooked
Oats are one of the most popular high fiber breakfast foods. They contain soluble fiber, which may help support heart health and stable energy levels throughout the morning.
They are commonly used in breakfasts like High-Fiber Overnight Oats.
Raspberries
Fiber: ~8g per cup
Raspberries are one of the highest fiber fruits and can easily be added to yogurt, smoothies, oatmeal, or desserts. They provide both fiber and antioxidants that support overall health.
They are especially good in drinks like this High-Fiber Raspberry Smoothie.
Chickpeas
Fiber: ~12g per cup cooked
Chickpeas are a versatile legume commonly used in salads, bowls, soups, and roasted snacks. They are also the main ingredient in hummus and provide both fiber and plant-based protein.
They can be used in meals like High-Fiber Chickpea Salad.
Split Peas
Fiber: ~16g per cup cooked
Split peas are one of the highest fiber legumes and are often used in hearty soups and stews. They provide long-lasting energy and support digestive health.
They are commonly used in dishes like High-Fiber Split Pea Soup.
Kidney Beans
Fiber: ~11g per cup cooked
Kidney beans are widely used in chili, stews, and bean-based dishes. They add fiber and protein while helping meals feel more filling.
They are often included in meals like High-Fiber Bean Chili.
Pears
Fiber: ~6g per medium pear
Pears are one of the highest fiber fruits and provide both soluble and insoluble fiber. Eating the skin increases the fiber content even more.
They pair well with breakfasts like High-Fiber Yogurt Bowls.
Apples
Fiber: ~4–5g per medium apple
Apples are a convenient fiber-rich snack and contain pectin, a soluble fiber that supports digestion.
They are often used in snacks such as High-Fiber Apple and Peanut Butter Snacks.
Bananas
Fiber: ~3g per medium banana
Bananas provide moderate fiber along with potassium and natural sweetness. Slightly green bananas contain more resistant starch, which supports gut health.
They can be blended into drinks like High-Fiber Banana Smoothies.
Broccoli
Fiber: ~5g per cup cooked
Broccoli is a fiber-rich vegetable that also provides vitamin C and antioxidants. It works well roasted, steamed, or added to bowls and stir-fries.
It can be used in meals like High-Fiber Vegetable Stir Fry.
Brussels Sprouts
Fiber: ~4g per cup cooked
Brussels sprouts provide both soluble and insoluble fiber and are commonly roasted or sautéed.
They can be included in meals such as High-Fiber Roasted Vegetable Bowls.
Sweet Potatoes
Fiber: ~4g per medium potato
Sweet potatoes provide fiber along with complex carbohydrates and vitamin A. They are filling and work well baked, roasted, or mashed.
They are often included in meals like High-Fiber Sweet Potato Bowls.
Quinoa
Fiber: ~5g per cup cooked
Quinoa is a whole grain that contains both fiber and complete plant protein. It is commonly used as a base for bowls, salads, and side dishes.
It is often used in meals like High-Fiber Quinoa Bowls.
Brown Rice
Fiber: ~3.5g per cup cooked
Brown rice contains more fiber than white rice because the bran layer remains intact. It provides steady energy and pairs well with vegetables and beans.
It can be included in meals such as High-Fiber Grain Bowls.
Barley
Fiber: ~6g per cup cooked
Barley contains high levels of soluble fiber, especially beta-glucan, which may help support heart health.
It is commonly used in dishes like High-Fiber Barley Soup.
Whole Wheat Pasta
Fiber: ~6g per cup cooked
Whole wheat pasta provides more fiber than traditional pasta and helps keep meals more filling.
It can be used in recipes like High-Fiber Whole Wheat Pasta Dishes.
Flaxseeds
Fiber: ~8g per 2 tablespoons
Flaxseeds contain both fiber and omega-3 fatty acids. Ground flaxseed is easiest for the body to digest and can be added to smoothies, yogurt, or oatmeal.
They are often added to meals like High-Fiber Smoothies.
Almonds
Fiber: ~4g per ounce (about 23 almonds)
Almonds provide fiber, healthy fats, and plant-based protein, making them a satisfying snack.
They can be included in snacks like High-Fiber Trail Mix.
Pistachios
Fiber: ~3g per ounce
Pistachios are a nutrient-dense nut that provides fiber and protein and works well as a snack or salad topping.
They can be included in snacks like High-Fiber Nut Mix.
Pumpkin Seeds
Fiber: ~2g per ounce
Pumpkin seeds provide fiber along with magnesium, zinc, and healthy fats.
They are often included in snacks like High-Fiber Trail Mix or added to salads.
Edamame
Fiber: ~8g per cup
Edamame are young soybeans that provide both fiber and plant-based protein. They are often served as a snack or added to bowls and salads.
They can be used in meals like High-Fiber Edamame Grain Bowls or as an appetizer.
Artichokes
Fiber: ~10g per medium artichoke
Artichokes are one of the highest fiber vegetables and contain prebiotic fiber that supports gut health.
They can be included in meals like High-Fiber Mediterranean Vegetable Bowls or as a side dish.
Carrots
Fiber: ~3.5g per cup raw
Carrots provide fiber along with beta-carotene and antioxidants. They are easy to add to salads, soups, or snack plates.
They work well in dishes like High-Fiber Vegetable Stir Fry.
Kale
Fiber: ~2–3g per cup
Kale provides fiber along with vitamins and antioxidants and is often used in salads, smoothies, and cooked dishes.
It can be included in meals like High-Fiber Green Smoothies.
Cabbage
Fiber: ~3g per cup
Cabbage adds fiber and crunch to salads, slaws, and cooked dishes.
It can be included in meals like High-Fiber Vegetable Slaw or as a side dish.
Popcorn (Air-Popped)
Fiber: ~4g per 3 cups
Air-popped popcorn is a whole grain snack that provides fiber when prepared without heavy butter or oil.
It can be part of snacks like High-Fiber Popcorn Snack Mix.
Oat Bran
Fiber: ~14g per cup
Oat bran is extremely rich in soluble fiber and may help support heart health and digestion.
It is commonly used in breakfasts like High-Fiber Oat Bran Porridge.
Green Peas
Fiber: ~9g per cup
Green peas are a surprisingly high fiber vegetable and can be added to soups, bowls, or side dishes.
They work well in meals like High-Fiber Vegetable Bowls or as a side dish.
How to Increase Fiber Intake Without Digestive Issues
If you are increasing fiber to help relieve constipation, see our guide to high-fiber foods for constipation that actually work.
Adding too much fiber too quickly can sometimes cause bloating or digestive discomfort, especially if your current fiber intake is low.
A few simple strategies can help make the transition easier:
• Add one high-fiber food per meal rather than changing everything at once
• Drink plenty of water, since fiber absorbs water during digestion
• Include a mix of fruits, vegetables, whole grains, beans, and seeds
• Start with foods like oatmeal, lentils, apples, and chickpeas, which are easy ways to boost fiber intake
Increasing fiber slowly allows your digestive system to adapt and helps you enjoy the long-term benefits of a high-fiber diet.
Easy High-Fiber Meal Ideas
Knowing which foods are high in fiber is helpful, but the easiest way to increase fiber intake is by building meals around them. Combining several high-fiber foods in the same meal can quickly add up to 10–20 grams of fiber.
Here are a few simple meal ideas that naturally include fiber-rich ingredients.
• Oatmeal topped with raspberries and chia seeds
• Greek yogurt with flaxseed and sliced pears
• Smoothie with spinach, banana, chia seeds, and oats
• Lentil soup with whole grain bread
• Chickpea and vegetable salad
• Quinoa bowl with roasted vegetables and black beans
• Black bean tacos with avocado and cabbage
• Lentil curry with brown rice
• Roasted sweet potato bowl with chickpeas and greens
• Apple slices with almond butter
• Popcorn
• Roasted chickpeas
• Pear with walnuts
- High-Fiber Baked Apples
- High-Fiber Oatmeal Cookies
- HIgh-Fiber Chia Pudding Dessert
Even small changes like adding beans to salads or topping oatmeal with seeds can significantly increase daily fiber intake.
Types of Fiber: Soluble vs Insoluble Fiber
Fiber is usually grouped into two main types: soluble fiber and insoluble fiber. Both types are important for digestive health.
Soluble fiber
Soluble fiber dissolves in water and forms a gel-like substance during digestion. It can help lower cholesterol levels and slow the absorption of sugar in the bloodstream.
Foods rich in soluble fiber include oats, beans, lentils, apples, pears, and flaxseed.
Insoluble fiber
Insoluble fiber does not dissolve in water. Instead, it adds bulk to stool and helps move food through the digestive tract more efficiently.
Foods high in insoluble fiber include whole grains, vegetables, nuts, and seeds.
Most plant foods contain a mix of both types of fiber, which is why eating a variety of high-fiber foods is recommended.
How to Increase Fiber Intake Without Digestive Issues
If you are increasing your fiber intake, it is best to do so gradually.
Adding too much fiber too quickly can sometimes cause bloating or digestive discomfort, especially if your current fiber intake is low.
A few simple strategies can help make the transition easier:
• Add one high-fiber food per meal rather than changing everything at once
• Drink plenty of water, since fiber absorbs water during digestion
• Include a mix of fruits, vegetables, whole grains, beans, and seeds
• Start with foods like oatmeal, lentils, apples, and chickpeas
Increasing fiber slowly allows your digestive system to adapt and helps you enjoy the long-term benefits of a high-fiber diet.
If you are increasing fiber and experiencing discomfort, see our guide on how to increase fiber without bloating.
Frequently Asked Questions
What food has the most fiber?
Some of the highest fiber foods include chia seeds, lentils, split peas, black beans, and raspberries. Many legumes and seeds contain more than 10 grams of fiber per serving.
What fruit has the most fiber?
Raspberries, pears, apples, and avocados are among the fruits highest in fiber. Eating fruit with the skin on usually provides the most fiber.
Is oatmeal high in fiber?
Yes. Oats contain about 4 grams of fiber per cup cooked and are particularly rich in soluble fiber, which can support heart health and digestion.
How can I increase fiber quickly?
The easiest way to increase fiber intake is by adding foods like beans, lentils, chia seeds, oats, fruits, and vegetables to everyday meals. Even one additional high-fiber food per meal can significantly increase daily intake.
If you are specifically trying to improve digestion, see our guide to high-fiber foods for constipation that actually work.