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25 High-Fiber Foods To Help Meet Your Daily Requirements

Abby Moore
Author: Expert reviewer:
July 20, 2023
Abby Moore
mbg Nutrition & Health Writer
By Abby Moore
mbg Nutrition & Health Writer
Abby Moore is an editorial operations manager at mindbodygreen. She earned a B.A. in Journalism from The University of Texas at Austin and has previously written for Tribeza magazine.
Lauren Torrisi-Gorra, M.S., RD
Expert review by
Lauren Torrisi-Gorra, M.S., RD
Registered Dietitian
Lauren Torrisi-Gorra, MS, RD is a registered dietitian, chef, and writer with a love of science and passion for helping people create life-long healthy habits. She has a bachelor’s degree in Communication and Media Studies from Fordham University, a Grand Diplôme in Culinary Arts from the French Culinary Institute, and master's degree in Clinical Nutrition and Dietetics from New York University.
The Best Healthy High Fiber Foods
Image by mbg Creative / Various, iStock
July 20, 2023

Despite its many health benefits, fiber is lacking in the typical American diet. In fact, the average daily intake of fiber is so low the USDA considers it a public health concern. Here's why fiber is so important, and the foods to prioritize to make sure you're getting enough of it.

Benefits of fiber

Plus, "fiber aids in the reduction of total and LDL cholesterol4 by binding to cholesterol in the gastrointestinal tract and moving it out of circulation," says registered dietitian and nutritionist Maya Feller, M.S., R.D., CDN. "These actions reduce the risk of developing cardiovascular disease and type 2 diabetes5," Feller says. 

It also helps your digestion run smoothly. Eating fiber can also help promote bowel regularity and support a healthy weight.6 It may even reduce the risk of certain cancers7, according to clinical research.

mbg tip

To learn more about fiber, what it is, its benefits, the different types, and more, read our definitive guide to fiber.

How much do I need?

The average American is eating about 16 grams of fiber8 daily, but the dietary recommendations for fiber are far higher

Recommended fiber intake by age

1-3 years19 grams/ day19 grams/ day
4-8 years25 grams/ day25 grams/ day
9-13 years31 grams/ day25 grams/ day
14-50 years38 grams/ day25 grams/ day
51+ years30 grams/day21 grams/ day
Pregnancy-28 grams/ day
Lactation-29 grams/day

In order to fill what nutritionists call "the fiber gap," consider adding these high-fiber 25 foods to your diet. (Pssstt... starting your day with a fiber-rich breakfast can help!)


Image by Mariela Naplatanova


Fiber: 8 to 16 grams per cup.

A standard serving size of steel cut oats is 1/4 cup, and a standard serving size of old fashioned rolled oats is 1/2 cup.

Start your morning off with 1 cup of steel cut oats, and you're already at 16 grams of fiber, according to Feller. Add blueberries or strawberries to the mix for an added boost.



Fiber: 17 grams per cup.

"When compared to other grains," registered dietitian Nour Zibdeh, M.S., RDN, says "buckwheat—which is technically a seed—has more fiber and protein." Just 1 cup contains 17 grams of fiber.



Fiber: 6 grams per cup.

Barley is a type of grain, commonly used as a base for grain bowls. If you're able to tolerate gluten, eating 1 cup of cooked barley will give you about 6 grams of fiber. 



Fiber: 4 grams per cup.

Quinoa is a whole grain, which means it's naturally high in fiber. According to registered dietitian Isabel Smith, R.D., CDN, there are four varieties of quinoa: white, red, black, and tricolor. White is the most common, and it contains about 4 grams of fiber per cup.


Image by Mosuno / Stocksy


Fiber: 13.5 grams, one avocado.

"Avocado is rich in insoluble fiber," research specialist in oncology nutrition L.J. Amaral, M.S., R.D., CSO, says. "And it contains 13.5 grams of total dietary fiber." Eat it on its own with sea salt and red pepper, or mash it on top of whole wheat bread for extra fiber. 

Try one of these 9 avocado dessert recipes.



Fiber: 4.4 grams, one medium apple.

You know an apple a day keeps the doctor away, and maybe fiber has something to do with that. "One medium apple contains over 4 grams of fiber," Feller says. They're also high in calcium, potassium, and vitamin C.



Fiber: 4 to 8 grams per cup.

Blackberries and raspberries both provide about 8 grams of fiber per cup, while blueberries provide 4 grams. The berries are also a good source of polyphenols, which play a role in metabolism, as well as chronic disease and weight management.



Fiber: 5 grams, one medium pear.

One medium-size pear contains more than 5 grams of fiber. Pears also contain high amounts of immune-supporting antioxidants9, like vitamin C.



Fiber: 2 grams per three to four prunes.

The fiber content in prunes helps relieve constipation. If you're looking to stay regular, functional medicine doctor Elizabeth Boham, M.D., M.S., R.D., recommends eating three or four prunes at a time, which provides about 2 grams of fiber.



Fiber: 9 grams per cup.

Just 1 cup of guava contains 9 grams of fiber and about 377 mg of vitamin C. Studies have shown that the fruit possesses anti-inflammatory and antimicrobial10 properties—in case you needed another excuse to eat it.



Fiber: 3 grams, one medium banana.

Since bananas are berries, it's no surprise they're also high in fiber. Eating one medium-sized banana increases your fiber intake by about 3 grams. 


kale salad
Image by Jeff Wasserman / Stocksy


Fiber: 3 grams per 2 cups.

Kale is rich in a variety of vitamins and minerals, including vitamins A, C, and K, and can also add to your fiber intake. Eating 2 cups of baby kale provides nearly 3 grams of fiber.



Fiber: 5 grams per cup.

One cup of broccoli florets contains about 5 grams of fiber. The veggies are also high in sulfur—one of the most abundant minerals in the body—which helps to metabolize food11. In other words, these nutrient-packed florets can be great for the gut.


Brussels sprouts

Fiber: 3 grams per cup.

Just like broccoli, Brussels sprouts are a cruciferous veggie high in healthy sulfur and fiber (3 grams per cup). If Brussels are making you bloat, naturopathic doctor Kellyann Petrucci, M.S., N.D., suggests steaming them so they're easier to digest.



Fiber: 5 grams, one small head.

One small head of cauliflower contains 5 grams of dietary fiber. Using ground cauliflower in place of rice is a simple way for people on grain-free diets to meet their fiber needs.



Fiber: 7 grams per artichoke.

Surprisingly enough, artichokes are one of the highest sources of fiber from a vegetable. One artichoke contains almost 7 grams of fiber, and registered dietitian Molly Knudsen, M.S., RDN, says one can of artichokes contains about 5.


Sweet potatoes

Fiber: 6 grams per sweet potato.

Sweet potatoes are a great source of both soluble and insoluble fiber, which can promote gut health and regular digestion. Eating one sweet potato with the skin on provides almost 6 grams of fiber.


Image by Helen Rushbrook / Stocksy


Fiber: 15 grams per cup.

One cup of lentils contains 15 grams of fiber—a high percentage of that comes from prebiotic, soluble fiber to help support a healthy gut.

Try one of these 10 lentil-based recipes.


Split peas

Fiber: 16 grams per cup.

Split peas are similar to lentils, but they're grown from a different plant: the field pea. They're called split peas because after being dried and hulled, they're split down the middle. One cup of cooked split peas contains 16 grams of dietary fiber.



Fiber: 10 grams per cup.

Chickpeas are a staple in most diets but especially in vegan and vegetarian diets. The legumes provide high amounts of plant-based protein and fiber—10 grams per cup. When dried, they can also be ground into a fibrous, gluten-free flour.


Fava beans

Fiber: 9 grams per cup.

Fava beans, also known as broad beans, are a good source of the minerals manganese, copper, phosphorus, magnesium, iron, and potassium, according to registered dietitian Megan Fahey, M.S., R.D., CDN. She adds that they contain 9 grams of fiber per serving.


Lima beans

Fiber: 15 grams per cup.

Another good source of plant-based protein and fiber are lima beans—1 cup of boiled lima beans contains 15 grams of protein and almost 14 grams of dietary fiber. They also contain nutrients like iron, magnesium, and potassium.

Nuts and seeds 

Image by Good Vibrations Images / Stocksy


Fiber: 4 grams per ounce (or 14.9 g per cup.)

Not only are almonds rich in protein (6 grams), but Feller says 1 ounce of almonds also contains 4 grams of fiber. The nutrient combo makes almonds an ideal snack when you want to stay satiated for a long period of time.


Chia seeds

Fiber: 9 grams per 2 tablespoons.

Just 2 tablespoons of chia seeds contain more than 9 grams of fiber. Adding these high-fiber seeds to your oatmeal or smoothie is a simple way to up your fiber intake first thing in the morning.

Try one of these 4 chia pudding recipes


Sunflower seeds

Fiber: 12 grams per cup.

Enjoy sunflower seeds as a tasty snack or on top of creamy soups. One cup contains 12 grams of fiber. They also provide 9% of the recommended daily intake for magnesium and 14% of zinc.

Frequently Asked Questions

What foods have the most fiber?

Beans, berries, avocados, green veggies and whole grains like buckwheat are just a few foods that are especially high in fiber.

How much fiber do I need per day?

The recommended fiber intake for adults is around 25 grams for women and 38 grams for men.

Can you get enough fiber from food alone?

Yes, you can definitely get enough fiber from food alone. Aim to eat a wide range of fruits and vegetables with each meal. If you're worried you're not meeting your fiber goals, you might want to try a fiber supplement—just speak with your doctor first.

The takeaway

Fiber is an important nutrient that we don't seem to be consuming enough of. Luckily, these 25 fiber-filled foods above can easily up your fiber intake. If you're not used to eating so much fiber, introduce it into your diet gradually to reduce the risk of stomach upset.

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