15 High-Fiber Foods to Add to Your Diet Today, According to a Dietitian

Importance of Fiber in Your Diet

Fiber is an important nutrient for health and wellness. However, most people are not getting enough fiber in their diet.

Numerous studies point to the significance of a high-fiber diet in promoting positive short- and long-term health outcomes. (1)

There are two types of dietary fiber:

• Soluble Fiber: This is a type of fiber that dissolves in water and other body fluids to form a gel-like substance. Soluble fiber helps increase good bacteria in the colon and aids in the elimination of harmful substances like bad bacteria, toxins, and bad cholesterol, called LDL. (2)

• Insoluble Fiber: This type of fiber does not dissolve but promotes movement through the digestive tract and creates bulk for the stool. This can be a benefit for those who have constipation or diarrhea. (2)

Examples of foods higher in soluble and insoluble fiber:

• Soluble Fiber: Oats, peas, beans, apples, carrots, psyllium
• Insoluble Fiber: Whole wheat flour, wheat bran, nuts, vegetables like cauliflower and greens beans

Although nutrition facts labels do not differentiate between the two types of fiber in foods, most high-fiber foods contain a combination of both.

It is best to eat a variety of high-fiber foods to get both soluble fiber AND insoluble fiber in the diet.

People who eat a variety of good sources of fiber, particularly whole plant foods, tend to have a lower risk for chronic diseases like cardiosvascular disease, type 2 diabetes, and certain cancers, like colon cancer. (3)

A fiber-rich diet is also linked to improving weight and digestion. (4, 5)

Still, most people in western cultures don’t meet the minimum daily fiber intake recommendations. 

The daily recommended amount of fiber is: (6)

Surveys show that 95% of Americans are getting less than half of the suggested amount of dietary fiber on a typical day, or only about 12–15 grams. (7, 6)

This makes sense, given the fact that the western diet is often high in animal-derived products and ultra-processed convenience foods that don’t offer much in the way of fiber. (8)

Fortunately, it’s easy to increase your fiber intake by adding more whole, plant foods to your plate, like the ones discussed in this article.

If you aren’t used to eating many foods that are rich in dietary fiber, you’ll want to start slowly to avoid potential digestion issues that may happen if too much fiber is consumed too fast.

The following foods are versatile, contain significant amounts of fiber, and have the added benefit of offering many other nutrients that support optimal health.

Plus, you probably already have some of these good sources of fiber in your kitchen, waiting to be enjoyed in new ways.

1. Beans (6–10 grams per 1/2 cup)

Whether you prefer purchasing beans in their dried form to soak and cook or stocking your pantry with canned varieties, they’re all inexpensive, versatile, and tasty sources of fiber, particularly soluble fiber.

Navy beans top the charts with almost 10 grams of fiber per 1/2 cup serving (91 grams), but all varieties of beans are full of fiber, offering around 6–10 grams in a 1/2-cup serving (around 82–91 grams), depending on the type of bean. (9, 10)

They’re also generally high in protein, iron, calcium, and folate, as well as other vitamins and minerals. (9, 10)

This is the fiber content for various types of beans:

• Garbanzo Beans (Chickpeas): 6.25 grams per 1/2 cup (82 grams) serving (10)
• Navy Beans: 9.55 grams per 1/2 cup (91 grams) serving (11)
• Kidney Beans: 6.55 grams per 1/2 cup (88.5 grams) serving (12)
• Black Beans: 7.5 grams per 1/2 cup (86 grams) serving (9)

2. Raspberries (4 grams per 1/2 cup)

Raspberries are one of the highest fiber-containing berries, with a 1/2 cup (72 grams) serving of whole raspberries containing 4 grams of fiber. They are also a great source of vitamin C and calcium. (13)

3. Chia Seeds (10 grams per 1 ounce)

Chia seeds may be small, but they’re mighty and full of fiber. A 1-ounce (28.35 grams) serving of chia seeds provides just under 10 grams of dietary fiber. (14)

4. Avocado (9 grams per 1 medium avocado)

Avocados have gained popularity as they’ve become more accessible to consumers all year round. You can often find them pre-cut and sold in the frozen aisle as well.

The fiber content of avocados varies, but on average, one medium avocado without the skin and seed (about 136 grams) contains just over 9 grams of fiber. (15)

It also contains a little protein and is a great source of unsaturated fats, phosphorus, magnesium, potassium, folate, and other B vitamins. (15)

5. Lentils (8 grams per 1/2 cup, cooked)

Like beans and other legumes, lentils can be found in both dried and canned forms, making them perfect for stocking your cupboards.

A 1/2-cup serving of cooked lentils provides around 8 grams of fiber. Lentils are also a great source of protein, iron, magnesium folate, and other B vitamins. (16)

6. Oats (2 grams per 1/2 cup, cooked)

A 1/2 cup of cooked oats contains around 2 grams of fiber, with an emphasis on soluble fiber. They also provide iron, zinc, copper, and magnesium, among other micronutrients. (17)

7. Nuts (2–3 grams per ounce)

All nuts are a great source of fiber, specifically insoluble fiber.

Adding a few varieties to your diet is an easy way to boost fiber intake. This might include raw or roasted almonds, macadamia, pistachios, and walnuts.

Nuts are also packed with protein, vitamin E, magnesium, and healthy fats. Almonds are an excellent source of calcium as well. (18, 19, 20)

Below is the fiber content for 1 ounce (28.35 grams) of various types of nuts:

• Pistachios: 3 grams (19)
• Almonds: 3.5 grams (18)
• Walnuts: 2 grams (21)
• Macadamia: 2.5 grams (20)

8. Green Peas (4.4 grams per 1/2 cup)

A 1/2-cup serving (80 grams) of cooked green peas has around 4.4 grams of fiber, with a good amount of that being insoluble fiber. (22)

Peas are also a good source of protein, potassium, magnesium, vitamins A, C, and K, folate, and other B vitamins. (22)

Green peas can be found canned, dried, or frozen.

9. Quinoa (2.5 grams per 1/2 cup, cooked)

You’ll get around 2.5 grams of fiber in a 1/2-cup serving (92.5 grams) of cooked quinoa. Quinoa is also high in protein, as well as trace nutrients like folate, copper, manganese, magnesium, iron, and zinc.(23)

Plus, quinoa is naturally gluten-free for anyone who needs to avoid gluten.

10. Broccoli (5 grams per 1 cup)

All vegetables contain some dietary fiber and are a great way to improve daily intakes.

One cup (78 grams) of cooked, chopped broccoli contains around 5 grams of fiber. It’s also a good source of folate, vitamins C, and K1, and contains some iron. (24)

11. Beets (3.8 grams per 1 cup, raw)

Beets are a great way to add fiber to your diet, with 1 cup (136 grams) of raw beets containing almost 4 grams. Beets are a good source of potassium and as a bonus, they also contain nitrates. (25)

Nitrates increase levels of nitric oxide in the body, which is linked to improved cardiovascular health and can even enhance athletic performance. (26, 27)

Beets have become a popular appetizer and side dish at many restaurants. You can also enjoy them at home.

12. Sweet Potatoes (3.8 grams per 1 medium potato, with skin)

The sweet potato is a tuber that has a sweet, delicious flavor. A medium sweet potato with the skin (114 g) contains around 3.8 grams of fiber.

Sweet potatoes are orange in color due to the high content of beta carotene, an antioxidant that converts to vitamin A. (28)

They also contain vitamin C and B6.

13. Pears (7 grams per 1 large pear)

When it comes to fruits with the highest fiber, pears are one of the best options. One large pear (230 grams) contains 7 grams of fiber. (29)

Including pears in your diet is a tasty and nutritious way to not only add fiber, but also some copper, folate, potassium, and vitamin C.

Tip: It’s best to keep the skin on for the most fiber.

14. Artichoke (6.8 grams per 1 medium artichoke)

Artichokes are a nutritious and delicious way to get vitamin C, magnesium, phosphorus, potassium, folate, and vitamin K. They provide almost 7 grams of fiber per 1 medium artichoke (120 g). (30)

You can also get fiber from using the artichoke hearts, which provide about 4 grams of fiber per 80-gram serving. (31)

15. Brussels Sprouts (4 grams per 1 cup)

Brussels sprouts have gained popularity over the years, and with good reason. They are nutrient dense, tasty and versatile.

A 1-cup serving (156 grams) of brussels sprouts will give you 4 grams of fiber, while also being one of the best sources of vitamin C. (32)

They also contain vitamin K, folate, and carotenoids like beta carotene, lutein, and zeaxanthin, which are used as antioxidants in the body. (32)

Quick Reference Table

The Bottom Line

Eating more fiber can be as simple as adding a few small servings of whole plant foods to your meals each day, like some of the ones listed above.

It is important to get a mix of soluble and insoluble fiber — which can be found in a variety of foods like whole grains, legumes, nuts, seeds, avocados, and fruits and vegetables.

The health benefits of eating fiber-rich foods are well-researched for digestion, including: (3)

• Improving constipation and diarrhea.
• Supporting weight loss.
• Lowering blood sugar levels.
• Maintaining normal cholesterol.

Also, high-fiber foods are usually packed with other nutrients that are equally important to your health.

Daily fiber recommendations will vary based on age and sex, but aim to get at least 21–25 grams for women and 31–38 grams for men per day.

Focusing on a whole foods diet with plenty of plants can ensure you are meeting your daily fiber goals while adding health benefits at the same time.