21 Top Foods High in Fiber

According to the American Society for Nutrition (ASN), most Americans aren't eating the recommended daily amount of fiber. ASN notes, "Only 5% of men and 9% of women are getting the recommended daily amount of dietary fiber."

So, what's the big deal about fiber? Eating fiber helps maintain a healthy body. Fiber cleans out the intestines, removes bacteria, reduces colon cancer risk, and keeps your bowels moving regularly.  Besides the health benefits, fiber-rich foods are delicious and easy to incorporate into your diet, which we'll discuss in this post. 

WHAT IS FIBER?

Fiber is a carbohydrate that is not easily broken down and passes through the intestinal system pretty well-intact. This is a good thing in that it keeps your digestive system in good shape. Fiber performs all kinds of crucial functions, like flushing carcinogens out of the body, and keeping the digestive system functioning regularly.

There are two types of fiber:

• Soluble fiber: This type of fiber can be mixed with water in the body. They form a gel-like substance that slows the digestion of food.
• Insoluble fiber: This type of fiber does not mix with water and helps the digestive system pass food easily.

To tell the difference between the two, picture them with the effects of water. Oatmeal is soluble and gets sticky and thick when wet, so slows the digestion as it moves through the body. Celery is insoluble as it stays crunchy when mixed with water.

Fiber plays a very important role in the body and is essential, which means we have to eat it and our body doesn't produce it. That's what makes fiber in food so valuable.

IS FIBER GOOD FOR WEIGHT LOSS?

Fiber, combined with protein, is especially helpful for weight loss, according to science. People who eat more soluble fiber have been shown to have a lower risk of accumulating belly fat.

It is also a natural appetite suppressant and helps to regulate the hormones associated with appetite control. Because fiber slows food movement through the stomach, you feel less hungry between meals. 

PRO TIP: If you are not eating a lot of fiber right now, add it to your diet gradually to avoid bloating and cramps.

21 TOP FOODS HIGH IN FIBER

1. LENTILS

Lentils are full of fiber. They are inexpensive, make a fabulous soup, and go well in salads. One cup has 15.6 grams of fiber! This is my favorite lentil salad.

2. KIDNEY BEANS

Kidney beans are legumes that are high in fiber. One cup contains 11.3 grams. They are an economical way to add protein, fiber, and other nutrients to your diet.

3. CHICKPEAS

Chickpeas are packed with protein and fiber. They have lots of vitamins and minerals, and they fill you up, helping you to maintain your weight. I love chickpeas in hummus.

4. QUINOA

Quinoa is a tasty, gluten-free food that is high in protein and fiber. One cup of cooked quinoa contains 5.2 grams per cup. I love this quinoa breakfast bowl.

5. AVOCADO

Avocado has 13 grams of fiber per avocado. One serving typically gives you just under 5 grams of fiber. This power-packed food contains both insoluble and soluble fiber, which is great for the digestive system, not to mention they make delicious guacamole!

6. BROWN RICE

Brown rice has more fiber than white rice because it still has the husk, which is the fibrous part. 100 grams of brown rice contains just under 2 grams of fiber.

7. WHOLE GRAIN BREAD

High-quality whole-grain bread can be a great resource for fiber. When you purchase whole grain bread, read the label to make sure there are at least 3 grams of fiber per serving.

8. PEARS

Pears are very high in fiber. It’s considered one of the best fruits out there as far as fiber goes. There are 6 grams in a small-sized pear.

9. STRAWBERRIES

Strawberries are considered nutrient-dense food. They are low in sugar, taste fantastic, and have 3 grams of fiber in one cup. You'll get tons of antioxidants and Vitamin C.

10. APPLES

Apples are rich in dietary fiber, which aids in promoting healthy digestion and maintaining bowel regularity. Additionally, the fiber in apples contributes to a feeling of fullness, which can help with weight management and reducing overall calorie intake. A medium-sized apple has 4.4 grams of fiber.

11. RASPBERRIES

Manganese and Vitamin C are found in raspberries. One cup of raspberries contains 8 grams of fiber. Top your pancakes with them, or make Raspberry Chia Jam as a way to incorporate this healthy fruit into your diet.

12. BANANAS

Bananas have a good amount of fiber (approx. 3 grams per banana), which helps you feel full, making it easier to manage your weight. The fiber in bananas also slows down how your body digests food, which can help you eat less. Have you tried my banana ice cream?

13. CARROTS

Carrots are low in calories and contain several vitamins, such as K and B6, as well as beta-carotene. One hundred grams of raw carrots contain approximately 3 grams of fiber.

14. SWEET POTATOES

Who doesn’t love sweet potato? They are so yummy in hummus, which is an easy way to get your daily fiber requirement. The fiber in sweet potatoes is most rich in the peels, which is why I often leave the peels on when cooking sweet potatoes.

15. BEETS

Beets are a good source of dietary fiber, which supports healthy digestion and can help with maintaining regular bowel movements. The fiber in beets may also contribute to a feeling of fullness, aiding in weight management. A cup of beets has 3.8 grams per cup.

16. BROCCOLI

Broccoli is rich in fiber and packed with essential nutrients like vitamins C, K, and A. Additionally, it contains important minerals such as potassium and iron, which help maintain healthy blood pressure and support oxygen transport in the body. Try a salad made with broccoli and get a good portion of your fiber requirement in one meal. This is one of my favorite foods high in fiber to eat, especially roasted broccoli.

17. BRUSSEL SPROUTS

There are 4 grams of fiber in a cup of Brussels sprouts. They have antioxidants and potassium, too. Not sure how to cook them? Try roasting Brussel sprouts.

18. OATS

Oats are a healthy grain full of good-for-you things, along with a high amount of soluble fiber. One cup of raw oats has 16.5 grams of fiber. I love overnight oats.

19. ALMONDS

Almonds are high in fiber at 3.4 grams per ounce. Add almonds to salads for a crunchy, fiber-filled addition.

20. CHIA SEEDS

Chia seeds are a nutritious addition to shakes, salads, bagel toppings, and more. One ounce of chia seeds has 10.6 grams of fiber, making them a definite go-to when you want to add extra fiber to your diet.

21. DARK CHOCOLATE

Last but not least is incredibly delicious dark chocolate. A one-ounce piece has 3.1 grams of fiber. Make a homemade trail mix with chunks of dark chocolate, pumpkin seeds, and raisins.

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