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Mar 19, 2024

What Foods Are High in Fiber? Foods, Benefits, Risks

Fiber is a non-digestible carbohydrate found primarily in fruits, vegetables, whole grains, and legumes. A high-fiber diet can help you lose weight, relieve digestive discomfort, protect against

Fiber is a non-digestible carbohydrate found primarily in fruits, vegetables, whole grains, and legumes. A high-fiber diet can help you lose weight, relieve digestive discomfort, protect against chronic disease, and lower the risk of health problems associated with heart disease and type 2 diabetes.

This article discusses fiber's benefits, including a list of high-fiber foods.

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A high-fiber diet is rich in fruits, vegetables, whole grains, legumes, nuts, and seeds. The term generally refers to a diet that meets or exceeds the daily recommended dietary fiber intake.

The amount of fiber a person needs can vary based on their age and gender. However, females should aim to consume around 25 grams of fiber daily, whereas males should consume about 38 grams. A good general guideline is roughly 14 grams per 1,000 calories.

Fiber is important for aiding digestion and preventing constipation. High-fiber diets can help reduce the risk of:

Lentils are packed with nutrients, including fiber, folate, and potassium. When cooked, a single cup of lentils provides 15.6 grams of fiber and supplies 18 grams of protein, 90% of the daily value (DV) for folate, and 16% of the DV for potassium.

Peas are a type of legume that are a good source of plant-based protein, fiber, and other nutrients.

Split peas commonly serve as an ingredient in split-pea soup as well as stews and casseroles. A 1-cup serving of cooked split peas provides around 16 grams of fiber and 16 grams of protein.

Green peas provide fewer calories and carbohydrates than split peas but are lower in protein and fiber. A 1-cup serving of boiled green peas provides roughly 9 grams of fiber and protein.

Like other legumes, beans are a nutrient powerhouse, providing a good source of fiber, protein, and various other nutrients. The fiber content of several popular bean varieties per 1-cup cooked serving includes:

Brussels sprouts are small, round cruciferous vegetables that are a good source of many nutrients, including fiber, folate, and vitamins C and K. One cup of cooked Brussels sprouts provides 4 grams of fiber.

Edamame is a green soybean that is a good source of plant-based protein, fiber, vitamin K, and disease-fighting antioxidants. One cup of cooked edamame contains 8 grams of fiber and 18 grams of protein.

Artichoke hearts are low in calories and fat yet incredibly high in fiber. One cup of artichoke hearts packs 8 grams of fiber in just 80 calories.

Chickpeas, or garbanzo beans, are another nutrient-dense legume rich in protein, fiber, vitamins, and minerals. Chickpeas are a common ingredient in hummus. One cup of cooked chickpeas provides 12.5 grams of fiber.

Chia seeds are tiny black seeds that are a good source of fiber and contain omega-3 fatty acids, which are beneficial for heart health. One ounce of dried chia seeds contains 9.8 grams of fiber.

Raspberries are low in calories and rich in vitamin C, an essential nutrient for immune function and normal growth and development. Plus, raspberries top the list of fruits high in fiber. One cup of raw raspberries provides 8 grams of fiber.

Blackberries are another nutritious berry that can boost your daily fiber intake. One cup of raw blackberries provides 7.6 grams of fiber. Add blackberries to Greek yogurt and cereals, or enjoy them alone as an in-between meal snack.

Whole-wheat pasta is high in fiber and nutrients, making it a healthier option than traditional pasta. One cup of whole-wheat pasta contains 4.6 grams of fiber, which is over 50% more fiber than the same amount of regular pasta.

Barley has a chewy texture and slightly nutty flavor and is often an ingredient in soups, stews, and salads. It also has one of the highest concentrations of beta-glucan, a soluble fiber that may help lower cholesterol levels and improve blood sugar control.

One cup of cooked barley provides around 6 grams of fiber.

Pears are one of the richest fruit sources of fiber, providing 7 grams of fiber per large fruit. In addition, pears are a good source of antioxidants and vitamin C.

Almonds are a nutrient-rich nut that contains healthy fats, vitamin E, protein, and fiber. One ounce (about 23 almonds) provides 3.5 grams of fiber, 6 grams of protein, and 48% of the DV for vitamin E.

One cup of cooked oats provides 4 grams of fiber, including the soluble fiber beta-glucan. Oats are also a good source of the following vitamins and minerals:

Broccoli is a high-fiber vegetable often considered a nutritional superstar thanks to its high nutritional value and low-calorie content. One cup of cooked broccoli contains 5 grams of fiber.

Quinoa is a gluten-free grain that is chock-full of nutrients like protein, fiber, folate, zinc, and antioxidants. One cup of cooked quinoa provides 5 grams of fiber.

Avocado is high in heart-healthy fats, particularly monounsaturated fats, which benefit heart health. Avocados are also a good source of other nutrients, including vitamins C, E, and K, as well as potassium, fiber, magnesium, and several B vitamins.

One cup of sliced avocado contains 10 grams of fiber.

Apples are a good source of fiber, antioxidants, and vitamin C. One medium-size whole apple contains 4.8 grams of fiber.

Flaxseed is highly nutritious and is one of the richest plant-based sources of omega-3 fatty acid alpha-linolenic acid (ALA). One tablespoon of flaxseed provides 2 grams of fiber. It's also a good source of thiamine, magnesium, and manganese.

Despite only 9% of women and 5% of men meeting their daily recommended dietary fiber intake, consuming enough fiber from food alone is possible.

You can increase your daily fiber intake by incorporating more high-fiber foods into your meals and making simple swaps like substituting whole-grain pasta for traditional pasta and snacking on berries and almonds instead of processed snacks.

If you still struggle to meet your daily fiber needs, talk to your healthcare provider about fiber supplements.

When increasing your daily fiber intake, it is important to do so gradually. Adding too much fiber at once can lead to digestive discomfort, including bloating, abdominal cramping, or gas.

If you regularly consume white rice and traditional pasta, you can start by replacing one serving daily with a whole-grain alternative in the first week. As your tolerance increases, you can gradually increase your intake of whole-grain products until they make up the majority of your diet.

It's also important to stay hydrated and increase your water intake to help your body digest the fiber. Aim for at least 8 cups of water daily as you work toward a high-fiber diet.

Many people fall short of meeting their recommended daily fiber intake. Incorporating more high-fiber foods into your diet can help meet your fiber needs while supporting healthy digestion, blood sugar control, heart health, and weight loss. Foods high in fiber include raspberries, lentils, apples, Brussels sprouts, barley, quinoa, and more. When transitioning to a high-fiber diet, it is important to drink plenty of water and increase your fiber intake gradually to avoid uncomfortable side effects.

Centers for Disease Control and Prevention. Fiber: the carb that helps you manage diabetes.

Academy of Nutrition and Dietetics. Easy ways to boost fiber in your daily diet.

Johns Hopkins. Do not forget about fiber.

Aune D, Sen A, Norat T, Riboli E. Dietary fibre intake and the risk of diverticular disease: a systematic review and meta-analysis of prospective studies. Eur J Nutr. 2020;59(2):421-432. doi:10.1007/s00394-019-01967-w

USDA FoodData Central. Lentils, mature seeds, cooked, boiled, without salt.

USDA FoodData Central. Peas, split, mature seeds, cooked, boiled, without salt.

USDA FoodData Central. Peas, green, cooked, boiled, drained, without salt.

USDA FoodData Central. Beans, black, mature seeds, cooked, boiled, without salt.

USDA FoodData Central. Beans, pinto, mature seeds, cooked, boiled, without salt.

USDA FoodData Central. Beans, kidney, all types, mature seeds, cooked, boiled, with salt.

USDA FoodData Central. Brussels sprouts, cooked, boiled, drained, without salt.

USDA FoodData Central. Edamame, frozen, prepared.

USDA FoodData Central. Artichoke hearts.

USDA FoodData Central. Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

USDA FoodData Central. Seeds, chia seeds, dried.

USDA FoodData Central. Raspberries, raw.

USDA FoodData Central. Blackberries, raw.

USDA FoodData Central. Pasta, cooked.

USDA FoodData Central. Pasta, whole-wheat, cooked.

Sima P, Vannucci L, Vetvicka V. β-glucans and cholesterol (review). Int J Mol Med. 2018;41(4):1799-1808. doi:10.3892/ijmm.2018.3411

Francelino Andrade E, Vieira Lobato R, Vasques Araújo T, et al. Effect of beta-glucans in the control of blood glucose levels of diabetic patients: a systematic review. Nutr Hosp. 2014;31(1):170-177. doi:10.3305/nh.2015.31.1.7597

USDA FoodData Central. Barley, pearled, cooked.

USDA FoodData Central. Pears, raw.

USDA FoodData Central. Nuts, almonds.

USDA FoodData Central. Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt.

USDA FoodData Central. Broccoli, cooked, boiled, drained, without salt.

USDA FoodData Central. Quinoa, cooked.

American Heart Association. Eating an avocado once a week may lower heart disease risk.

USDA FoodData Central. Avocados, raw, all commercial varieties.

USDA FoodData Central. Apple, raw.

National Institutes of Health. Omega-3 fatty acids.

USDA FoodData Central. Ground flaxseed.

American Society for Nutrition. Most Americans are not getting enough fiber in our diets.

MedlinePlus. Dietary fiber.

American Academy of Family Physicians. Fiber: how to increase the amount in your diet.

By Lindsey DeSoto, RD, LDLindsey Desoto is a registered dietitian with experience working with clients to improve their diet for health-related reasons. She enjoys staying up to date on the latest research and translating nutrition science into practical eating advice to help others live healthier lives.