22 Best Fiber-Rich Foods to Support Your Health

Fiber is crucial for maintaining good health, offering numerous benefits like promoting weight loss, lowering blood sugar, and improving heart health. Foods rich in fiber include beans, berries, cruciferous vegetables, oats, chia seeds, and dark chocolate. A cup of kidney beans alone can provide over a third of your daily fiber needs.

Types of Fiber

Fiber comes in two main types:

Soluble Fiber: Dissolves in water and can help regulate blood sugar and cholesterol. It’s found in foods like fruits, vegetables, oats, and barley.
Insoluble Fiber: Doesn’t dissolve in water and aids in digestion by adding bulk to stool, helping prevent constipation. It’s found in whole grains, bran, and the skins of fruits and vegetables.

Benefits of Fiber

Dietary fiber has a wide range of health benefits:

Reduces Cholesterol: Fiber helps lower cholesterol absorption, especially beneficial for those taking statins or using fiber supplements.
Promotes Healthy Weight: High-fiber foods are filling and generally lower in calories, helping with weight management.
Prevents Constipation: Insoluble fiber adds bulk to the digestive tract, speeding up digestion and preventing constipation.
Manages Blood Sugar: Fiber slows digestion, leading to more consistent blood sugar levels.
Reduces Cancer Risk: Some types of fiber may help prevent certain cancers, such as colon cancer, possibly due to their antioxidant properties.

When increasing fiber intake, do so gradually and drink plenty of water to avoid bloating and gas.

22 Fiber-Rich Foods You Should Add to Your Diet

1. Pears (3.1g Fiber)

Pears are a delicious and fiber-rich fruit, making them a great addition to any diet. They contain both soluble and insoluble fiber, which work together to aid digestion and promote gut health. Eating pears can help you feel fuller for longer, making them a smart choice for those looking to manage their weight.

In addition to their fiber content, pears are packed with essential vitamins and minerals such as vitamin C, potassium, and copper. These nutrients contribute to overall health, supporting immune function, heart health, and energy production. The skin of the pear contains a significant amount of fiber, so it’s beneficial to eat them unpeeled to maximize their health benefits.

Pears are also versatile and can be enjoyed in various ways, whether fresh, in salads, baked, or poached. Their natural sweetness makes them a healthy dessert option, while their high fiber content aids in digestion and helps maintain steady blood sugar levels. Including pears in your diet is an easy and delicious way to boost your daily fiber intake.

A medium-sized raw pear contains 5.5 grams of fiber, which is equivalent to 3.1 grams per 100 grams.

2. Strawberries (2g Fiber)

Strawberries are not only low in calories but also a rich source of fiber and antioxidants, making them a superfood for promoting health. The fiber in strawberries helps regulate digestion and can aid in preventing constipation. Consuming strawberries regularly may also contribute to lower cholesterol levels, which is beneficial for heart health.

In addition to fiber, strawberries are loaded with vitamin C, which supports the immune system, helps heal wounds, and keeps your skin healthy. They also contain manganese, a mineral that plays a crucial role in bone health and metabolism. The antioxidants in strawberries, including flavonoids and polyphenols, help combat oxidative stress and reduce the risk of chronic diseases.

Strawberries are incredibly versatile and can be added to a wide variety of dishes. Enjoy them fresh, in smoothies, on top of cereal or yogurt, or as a topping for desserts. Their natural sweetness and high nutritional value make them an excellent choice for a healthy snack or as part of a balanced diet.

One cup of fresh strawberries contains 3 grams of fiber, equivalent to 2 grams per 100 grams.

3. Avocado (6.7g Fiber)

Avocados are renowned for their high content of healthy fats, particularly monounsaturated fats, which are good for heart health. However, they are also an excellent source of dietary fiber, which makes them a powerful food for digestive health. The combination of fiber and healthy fats in avocados helps you stay full longer, making them a great food for weight management.

Beyond fiber, avocados provide a wide range of vitamins and minerals, including potassium, which is essential for maintaining healthy blood pressure levels. They also contain vitamin E, an antioxidant that helps protect your cells from damage, and folate, which is important for cell repair and growth. Avocados are also known to support skin health, thanks to their rich content of vitamin C and E.

Avocados are incredibly versatile and can be added to many dishes. Whether spread on toast, added to salads, blended into smoothies, or made into guacamole, they are a tasty way to increase your fiber intake while enjoying numerous other health benefits. Their creamy texture and mild flavor make them a favorite ingredient in many healthy recipes.

Fiber content: A cup of raw avocado contains 10 grams of fiber, or 6.7 grams per 100 grams.

4. Oats (10.1g Fiber)

Oats are one of the healthiest grains you can eat, offering a rich source of both soluble and insoluble fiber. Soluble fiber in oats, particularly beta-glucan, helps lower cholesterol levels by binding to bile acids in the intestines and removing them from the body. This process is beneficial for heart health, making oats an excellent choice for those looking to improve their cardiovascular health.

Oats also have a low glycemic index, meaning they are digested slowly, which helps maintain stable blood sugar levels. This makes them a great food for people with diabetes or anyone looking to manage their blood sugar. The fiber in oats also supports healthy digestion by adding bulk to stool and preventing constipation.

Versatile and easy to prepare, oats can be enjoyed in various forms, such as oatmeal, overnight oats, or added to baked goods like muffins and bread. They can also be used as a base for granola or blended into smoothies for added fiber. Including oats in your daily diet is a simple way to boost your fiber intake and enjoy numerous other health benefits.

Fiber content: A cup of raw oats provides 16.5 grams of fiber, or 10.1 grams per 100 grams.

5. Apples (2.4g Fiber)

Apples are a popular and convenient snack that is also a great source of fiber, particularly if eaten with the skin. The fiber in apples, both soluble and insoluble, supports digestive health by promoting regular bowel movements and preventing constipation. Soluble fiber, such as pectin found in apples, also helps regulate blood sugar levels and lower cholesterol.

In addition to fiber, apples are packed with important vitamins like vitamin C, which is essential for immune function and skin health. They also contain various antioxidants, including quercetin, which has anti-inflammatory properties and may reduce the risk of certain chronic diseases. The polyphenols in apples also contribute to heart health by improving blood vessel function and reducing blood pressure.

Apples are incredibly versatile and can be eaten fresh, baked, or added to salads, desserts, and even savory dishes. They make for a satisfying snack on their own or paired with nut butter for added protein and healthy fats. Including apples in your diet is a delicious way to boost your fiber intake and enjoy a range of health benefits.

Fiber content: A medium-sized raw apple contains 4.4 grams of fiber, or 2.4 grams per 100 grams.

6. Raspberries (6.5g Fiber)

Raspberries are a delicious and nutrient-dense fruit that provides a significant amount of dietary fiber. The high fiber content in raspberries supports digestive health by promoting regularity and preventing constipation. The fiber also helps control blood sugar levels, making raspberries an excellent choice for those managing diabetes or looking to maintain steady energy levels throughout the day.

Beyond fiber, raspberries are rich in vitamins, particularly vitamin C, which plays a key role in immune function and skin health. They are also packed with antioxidants like quercetin and ellagic acid, which help fight inflammation and protect against oxidative stress, potentially lowering the risk of chronic diseases such as heart disease and cancer.

Raspberries can be enjoyed fresh, frozen, or dried and are a versatile addition to various dishes. They can be added to cereals, smoothies, yogurt, or salads, or used in desserts like pies and tarts. Their sweet yet slightly tart flavor, combined with their high fiber and nutrient content, makes raspberries a healthy and tasty addition to your diet.

Fiber content : One cup of raw raspberries provides 8 grams of fiber, or 6.5 grams per 100 grams.

7. Bananas (2.6g Fiber)

Bananas are a popular fruit known for their convenience and nutritional value. They are a good source of dietary fiber, especially soluble fiber, which helps regulate digestion and stabilize blood sugar levels. Bananas are also rich in resistant starch, a type of fiber that acts as a prebiotic, promoting the growth of beneficial bacteria in the gut.

In addition to fiber, bananas provide a healthy dose of potassium, an essential mineral that helps regulate blood pressure and support heart health. They also contain vitamin B6, which is important for brain health and the production of neurotransmitters. The natural sugars in bananas, combined with their fiber content, provide a quick yet sustained energy boost, making them a great snack before or after a workout.

Bananas are versatile and can be eaten on their own, sliced into cereal, blended into smoothies, or used in baking. They are also an excellent natural sweetener for recipes like muffins, pancakes, or oatmeal. Incorporating bananas into your diet is an easy and delicious way to increase your fiber intake while benefiting from their many other nutrients.

Fiber content: A medium-sized banana contains 3.1 grams of fiber, or 2.6 grams per 100 grams.

8. Carrots (2.8g Fiber)

Carrots are a root vegetable that is not only rich in fiber but also packed with important nutrients like beta carotene, which the body converts into vitamin A. The fiber in carrots, primarily insoluble, aids digestion by adding bulk to stool and promoting regular bowel movements. This can help prevent constipation and support overall digestive health.

Carrots are also known for their high antioxidant content, particularly beta carotene, which gives them their vibrant orange color. Beta carotene is essential for eye health and can help reduce the risk of age-related macular degeneration and other vision problems. Additionally, carrots provide vitamin K, important for blood clotting, and potassium, which helps regulate blood pressure.

Carrots are versatile and can be enjoyed raw, steamed, roasted, or added to soups and stews. They make a crunchy and satisfying snack on their own or when paired with dips like hummus. Including carrots in your diet is an easy way to boost your fiber intake while enjoying the benefits of their many vitamins and antioxidants.

Fiber content: One cup of raw carrots provides 3.6 grams of fiber, or 2.8 grams per 100 grams.

9. Beets (2g Fiber)

Beets are a nutrient-dense root vegetable that provides a good amount of dietary fiber. The fiber in beets supports digestive health by promoting regular bowel movements and preventing constipation. Beets also contain nitrates, which can help improve blood flow and lower blood pressure, contributing to heart health.

In addition to fiber, beets are rich in vitamins and minerals such as folate, manganese, and potassium. Folate is essential for cell growth and function, making beets a particularly good food for pregnant women. The antioxidants in beets, including betalains, give them their deep red color and help protect cells from damage caused by free radicals.

Beets can be enjoyed in various ways, such as roasted, boiled, or grated raw into salads. They can also be used to make beet juice, which is popular among athletes for its potential to enhance exercise performance. Including beets in your diet is a flavorful way to increase your fiber intake while benefiting from their numerous nutrients.

Fiber content: One cup of raw beets contains 3.8 grams of fiber, or 2 grams per 100 grams.

10. Broccoli (2.6g Fiber)

Broccoli is a cruciferous vegetable known for its high fiber content and numerous health benefits. The fiber in broccoli helps support digestive health by promoting regular bowel movements and preventing constipation. Broccoli also contains a significant amount of soluble fiber, which helps lower cholesterol levels and supports heart health.

In addition to fiber, broccoli is rich in vitamins and minerals, including vitamin C, vitamin K, and folate. Vitamin C acts as an antioxidant, helping to protect cells from damage, while vitamin K is important for blood clotting and bone health. Broccoli also contains sulforaphane, a compound that has been shown to have cancer-fighting properties.

Broccoli can be enjoyed in a variety of ways, such as steamed, roasted, or added to soups and stir-fries. It is a versatile vegetable that can be included in many dishes, making it easy to incorporate into your diet. Adding broccoli to your meals is a simple way to increase your fiber intake and benefit from its many other nutrients.

Fiber content: Contains 2.4 grams of fiber per cup, or 2.6 grams per 100 grams.

11. Artichokes (5.4g Fiber)

Artichokes are among the most fiber-rich vegetables, with both soluble and insoluble fibers that promote digestive health. The high fiber content aids in regular bowel movements and prevents constipation, while also supporting a healthy gut microbiome. Soluble fiber in artichokes can help manage blood sugar levels and lower cholesterol.

Artichokes are also packed with antioxidants, such as cynarin, which aids liver function and helps detoxify the body. They are rich in vitamin C, vitamin K, magnesium, and folate, supporting overall health, including immune function and bone health.

These versatile vegetables can be enjoyed steamed, grilled, or used in dips and salads. They pair well with various flavors and are particularly popular in Mediterranean cuisine. Adding artichokes to your diet can significantly boost your fiber intake while providing a range of essential nutrients.

Fiber content: One raw globe or French artichoke contains 6.9 grams of fiber, or 5.4 grams per 100 grams.

12. Brussels Sprouts (3.8g Fiber)

Brussels sprouts are a cruciferous vegetable that offers a substantial amount of dietary fiber, supporting digestive health by promoting regularity and preventing constipation. They also contain soluble fiber, which can help reduce cholesterol levels and support heart health.

In addition to fiber, Brussels sprouts are rich in vitamins like vitamin C and vitamin K, essential for immune function and bone health. They also contain compounds like sulforaphane, which has been studied for its potential cancer-fighting properties.

Brussels sprouts can be enjoyed roasted, steamed, or sautéed, often paired with complementary flavors like garlic, bacon, or balsamic vinegar. Including Brussels sprouts in your diet is a delicious way to increase your fiber intake while benefiting from their powerful nutrients.

Fiber Contains : One cup of raw Brussels sprouts contains 3.3 grams of fiber, or 3.8 grams per 100 grams.

13. Lentils (10.7g Fiber)

Lentils are one of the most fiber-rich legumes, offering both soluble and insoluble fibers that support digestive health and help lower cholesterol. The high fiber content in lentils aids in maintaining steady blood sugar levels, making them an excellent choice for people managing diabetes.

Beyond fiber, lentils are a great source of plant-based protein, making them a staple in vegetarian and vegan diets. They are also rich in iron, folate, and magnesium, which are essential for energy production, red blood cell formation, and overall heart health.

Lentils are incredibly versatile and can be used in soups, stews, salads, or as a meat substitute in various dishes. Adding lentils to your diet is a nutritious and filling way to increase your fiber intake and enjoy the benefits of their many other nutrients.

Fiber content: One cup of cooked lentils provides 13.1 grams of fiber, or 10.7 grams per 100 grams.

14. Kidney Beans (7.4g Fiber)

Kidney beans are a popular legume known for their high fiber content, which supports digestive health by promoting regular bowel movements and preventing constipation. The soluble fiber in kidney beans also helps lower cholesterol levels and manage blood sugar, making them beneficial for heart health and diabetes management.

In addition to fiber, kidney beans are an excellent source of plant-based protein, making them a valuable addition to vegetarian and vegan diets. They are also rich in iron, folate, and antioxidants, which support energy production, red blood cell formation, and protection against oxidative stress.

Kidney beans are commonly used in chili, soups, salads, and various ethnic dishes. Including kidney beans in your diet is a tasty and nutritious way to boost your fiber intake while benefiting from their high protein and nutrient content.

Fiber content: One cup of cooked beans contains 12.2 grams of fiber, or 7.4 grams per 100 grams.

15. Split Peas (8.3g Fiber)

Split peas are a type of legume that is incredibly high in fiber, particularly soluble fiber, which aids in lowering cholesterol and regulating blood sugar levels. The fiber content in split peas also supports digestive health by promoting regular bowel movements and preventing constipation.

In addition to fiber, split peas are rich in protein, making them a great plant-based protein source. They are also packed with vitamins and minerals such as folate, iron, and potassium, which are essential for heart health, red blood cell production, and maintaining healthy blood pressure.

Split peas are often used in soups, especially the classic split pea soup, and can also be added to stews and casseroles. Including split peas in your diet is an excellent way to increase your fiber and protein intake while enjoying a hearty and nutritious meal.

Fiber content: One cup of cooked split peas provides 16.3 grams of fiber, or 8.3 grams per 100 grams.

16. Chickpeas (7g Fiber)

Chickpeas, also known as garbanzo beans, are a versatile legume that provides a good amount of dietary fiber, supporting digestive health and promoting regular bowel movements. The soluble fiber in chickpeas helps control blood sugar levels and lower cholesterol, making them beneficial for heart health.

In addition to fiber, chickpeas are a great source of plant-based protein, making them a staple in vegetarian and vegan diets. They are also rich in vitamins and minerals, including folate, iron, and magnesium, which support energy production, red blood cell formation, and overall heart health.

Chickpeas can be enjoyed in various forms, such as in salads, soups, stews, or as hummus. They are also used in dishes like falafel and can be roasted for a crunchy snack. Adding chickpeas to your diet is an easy and nutritious way to boost your fiber intake and enjoy the benefits of their many nutrients.

Fiber content: One cup of cooked chickpeas contains 12.5 grams of fiber, or 7.6 grams per 100 grams.

17. Quinoa (2.8g Fiber)

Quinoa is a pseudo-cereal that is not only rich in fiber but also a complete protein, meaning it contains all nine essential amino acids. The fiber in quinoa, primarily insoluble, supports digestive health by adding bulk to stool and promoting regular bowel movements. Quinoa’s high fiber content also helps control blood sugar levels and support heart health.

In addition to fiber, quinoa is packed with essential nutrients, including magnesium, iron, and manganese, which play key roles in energy production, red blood cell formation, and antioxidant protection. Quinoa is also gluten-free, making it a great grain alternative for those with gluten sensitivities.

Quinoa is highly versatile and can be used in salads, as a side dish, or as a base for bowls. It can also be used in baking or as a breakfast cereal. Including quinoa in your diet is a nutritious way to increase your fiber intake while benefiting from its high protein and nutrient content.

Fiber content: One cup of cooked quinoa contains 5.2 grams of fiber, or 2.8 grams per 100 grams.

18. Popcorn (14.5g Fiber per 100g)

Popcorn is a whole grain that is surprisingly high in fiber, particularly when air-popped without added butter or oil. The fiber in popcorn supports digestive health by promoting regular bowel movements and preventing constipation. As a low-calorie, high-fiber snack, popcorn can also help with weight management by providing a sense of fullness.

In addition to fiber, popcorn contains antioxidants such as polyphenols, which help protect cells from damage caused by free radicals. While it is not a significant source of vitamins or minerals, popcorn’s high fiber content and low calorie count make it a popular choice for a healthy snack.

Popcorn can be enjoyed plain, seasoned with herbs and spices, or lightly sweetened for a treat. Choosing air-popped popcorn over buttered varieties is a simple way to increase your fiber intake without adding extra calories. Incorporating popcorn into your snack routine is an easy and enjoyable way to boost your daily fiber intake.

Fiber content: 1.15 grams per cup of air-popped popcorn, or 14.5 grams per 100 gramsTrusted Source
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19. Almonds (13.3g Fiber per 100g)

Almonds are a nutrient-dense nut that provides a significant amount of dietary fiber, which supports digestive health and helps lower cholesterol levels. The high fiber content in almonds also aids in blood sugar control, making them a great snack for managing diabetes and overall heart health.

In addition to fiber, almonds are rich in healthy monounsaturated fats, which support heart health by improving cholesterol levels. They also provide a good amount of protein, vitamin E, magnesium, and antioxidants, which protect cells from oxidative damage and support various bodily functions, including skin health and bone strength.

Almonds can be enjoyed raw, roasted, or added to various dishes, such as salads, cereals, or baked goods. Almond butter is also a popular alternative to peanut butter. Including almonds in your diet is a tasty and nutritious way to increase your fiber intake while benefiting from their healthy fats and other essential nutrients.

Fiber content: Four grams of fiber are found in three tablespoons, or 13.3 grams per 100 grams.

20. Chia Seeds (34.4g Fiber per 100g)

Chia seeds are tiny seeds that pack a powerful nutritional punch, especially in terms of fiber. They are incredibly high in soluble fiber, which forms a gel-like substance in the stomach, promoting satiety and aiding in weight management. This high fiber content also helps regulate blood sugar levels and supports digestive health by promoting regular bowel movements.

In addition to fiber, chia seeds are rich in omega-3 fatty acids, which are essential for heart health and reducing inflammation. They also provide a good amount of protein, calcium, magnesium, and antioxidants, making them a well-rounded superfood.

Chia seeds are versatile and can be added to smoothies, yogurt, oatmeal, or used to make chia pudding. They can also be used as an egg substitute in vegan baking. Including chia seeds in your diet is an excellent way to boost your fiber intake while benefiting from their many other nutrients.

Fiber content: 9.75 grams per ounce of dried chia seeds, or 34.4 grams per 100 gramsTrusted Source
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21. Sweet Potatoes (3g Fiber)

Sweet potatoes are a nutrient-dense root vegetable that provides a good amount of dietary fiber, particularly in the skin. The fiber in sweet potatoes supports digestive health by promoting regular bowel movements and preventing constipation. It also helps control blood sugar levels, making sweet potatoes a good choice for those managing diabetes.

In addition to fiber, sweet potatoes are rich in beta-carotene, which the body converts into vitamin A. This nutrient is essential for eye health, immune function, and skin health. Sweet potatoes also contain vitamins C and B6, as well as potassium and manganese, which support overall health, including heart and bone health.

Sweet potatoes can be enjoyed in various forms, such as baked, roasted, or mashed. They are also a popular ingredient in soups, stews, and casseroles. Including sweet potatoes in your diet is a delicious way to increase your fiber intake while enjoying their numerous health benefits.

Fiber content: A medium-sized boiled sweet potato (without skin) contains 3.8 grams of fiber, or 3 grams per 100 grams.

22. Dark Chocolate (10.9g Fiber per 100g)

Dark chocolate, especially varieties with high cocoa content, is a surprisingly good source of dietary fiber. This fiber promotes digestive health, supports regular bowel movements, and can help lower cholesterol levels. Dark chocolate also contains soluble fiber, which can contribute to heart health by reducing cholesterol absorption in the intestines.

In addition to fiber, dark chocolate is rich in antioxidants, particularly flavonoids, which have been shown to improve heart health and reduce inflammation. These antioxidants may also help protect the skin from sun damage and improve brain function.

Dark chocolate can be enjoyed on its own or used in various recipes, such as desserts and snacks. Opting for dark chocolate with at least 70% cocoa content ensures you’re maximizing fiber and antioxidant benefits while keeping added sugars low. Including dark chocolate in moderation as part of a balanced diet is a delicious way to boost your fiber intake and enjoy its other health benefits.

FAQ

What is the highest fiber food?
Lentils, pears, and oats are among the top fiber-rich foods, each providing substantial amounts of dietary fiber.

How can I increase my fiber intake?
Incorporate more whole grains, legumes, fruits, and vegetables into your diet. Eating fruits with the skin on and choosing wholemeal bread over white bread can also help.

How can I get 30g of fiber a day?
You can achieve 30g of fiber by eating a variety of high-fiber foods throughout the day, such as oatmeal for breakfast, lentils for lunch, and snacks like pears and popcorn.

Bottom Line

Fiber is a key nutrient that supports weight loss, blood sugar regulation, and digestive health. The daily recommended intake is 25g for women and 38g for men, but most people fall short. Including more fiber-rich foods in your diet can help you meet your daily needs and improve your overall health.

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