22 Delicious High-Fiber Foods (No. 2 and 19 Are My Favorites)
Fiber is incredibly important.
It escapes digestion in the stomach and ends up reaching the gut.
There, it feeds the friendly gut bacteria, leading to all sorts of health benefits (1, 2).
Fiber also promotes weight loss, lowers blood sugar levels and fights constipation (3, 4, 5).
Not surprisingly, studies show that people who eat the most fiber tend to be the healthiest. For example, they have a lower risk of heart disease, obesity and type 2 diabetes, and also tend to live longer (6, 7, 8, 9).
The recommended daily intake is 25 grams for women, and 38 grams for men (10). However, most people are only eating around half of that, or 15-17 grams of fiber per day (11). Fortunately, increasing your fiber intake is relatively simple, and some foods that are high in fiber are also incredibly delicious and easy to incorporate into the diet.
Here are 22 high-fiber foods that are both healthy and super satisfying.
The pear is a popular type of fruit that is both tasty and nutritious. It is one of the best fruit sources of fiber.
Fiber content: 5.5 grams in a medium-sized pear, or 3.1 grams per 100 grams (1).
2. Strawberries (2%)
Strawberries are incredibly delicious. They taste better than any junk food in my opinion.
Interestingly, they are also among the most nutrient dense fruits you can eat. They are loaded with vitamin C, manganese and all sorts of powerful antioxidants.
Fiber content: 3 grams in a cup, or 2 grams per 100 grams (2). This is very high given the low calorie content of strawberries.
3. Avocado (6.7%)
The avocado is different from most fruits. Instead of being high in carbohydrates, it is loaded with healthy fats.
Avocados are very high in vitamin C, potassium, magnesium, vitamin E and various different B-vitamins. They also have numerous health benefits.
Fiber content: 10 grams in a cup, or 6.7 grams per 100 grams (3).
4. Apples (2.4%)
Apples are among the tastiest and most satisfying fruits you can eat. They are also relatively high in fiber.
Fiber content: 4.4 grams in a medium-sized apple, or 2.4 grams per 100 grams (4).
5. Raspberries (6.5%)
Raspberries are highly nutritious berries with a very strong flavor. They are loaded with vitamin C and manganese.
Fiber content: A cup contains 8 grams of fiber, with 6.5 grams per 100 grams (5).
6. Bananas (2.6%)
Bananas are a good source of many nutrients, including vitamin C, vitamin B6 and potassium.
Fiber content: 3.1 grams in a medium-sized banana, or 2.6 grams per 100 grams (6).
A green or unripe banana also contains a significant amount of resistant starch, a type of indigestible carbohydrate that functions like fiber.
Other High-Fiber Fruits
Blueberries (3.6 grams per cup) and blackberries (7.6 grams per cup).
7. Carrots (2.8%)
The carrot is a root vegetable that is tasty, crunchy and highly nutritious.
It is high in vitamin K, vitamin B6, magnesium and beta-carotene, an antioxidant that gets turned into vitamin A in the body.
Fiber content: 3.4 grams in a cup, or 2.8 grams per 100 grams (7). This is very high given the low calorie content of of carrots.
8. Beets (2.8%)
The beet, or beetroot, is a root vegetable that is high in various important nutrients, such as folate, iron, copper, manganese and potassium.
Beets are also loaded with inorganic nitrates, nutrients shown to have various benefits related to blood pressure regulation and exercise performance.
Fiber content: 3.8 grams per cup, or 2.8 grams per 100 grams (8).
9. Broccoli (2.6%)
Broccoli is a type of cruciferous vegetable, and is one of the most nutrient dense foods on the planet.
It is loaded with vitamin C, vitamin K, folate, B vitamins, potassium, iron and manganese, and contains antioxidants and potent cancer-fighting nutrients.
Broccoli is also relatively high in protein compared to most vegetables.
Fiber content: 2.4 grams per cup, or 2.6 grams per 100 grams (9).
10. Artichoke (5.4%)
The artichoke is a type of vegetable that isn’t talked about very often. However, it is high in many nutrients, and is one of the world’s best sources of fiber.
Fiber content: 6.9 grams in an artichoke, or 5.4 grams per 100 grams (10).
11. Brussels Sprouts (3.8%)
The Brussels sprout is a type of cruciferous vegetable that is related to broccoli. Brussels sprouts are very high in vitamin K, potassium, folate and potent cancer-fighting antioxidants.
Fiber content: 3.3 grams per cup, or 3.8 grams per 100 grams (11).
Other High-Fiber Vegetables
Pretty much all vegetables contain significant amounts of fiber. Other notable examples include kale (3.6%), spinach (2.2%) and tomatoes (1.2%).
12. Lentils (7.9%)
Lentils are dirt cheap, and are among the most nutritious foods on earth. They are very high in protein and loaded with all sorts of important nutrients.
Fiber content: 15.6 grams per cup of cooked lentils, or 7.9 per 100 grams (12).
13. Kidney Beans (6.4%)
Kidney beans are a popular type of legume. Like other legumes, they are loaded with plant-based protein and various different nutrients.
Fiber content: 11.3 grams per cup of cooked beans, or 6.4 per 100 grams (13).
14. Split Peas (8.3%)
Split peas are made from the dried, split and peeled seeds of peas.
Fiber content: 16.3 grams per cup of cooked split peas, or 8.3 per 100 grams (14).
15. Chickpeas (7.6%)
The chickpea is another type of legume that is loaded with nutrients, including minerals and protein.
Fiber content: 12.5 grams per cup of cooked chickpeas, or 7.6 per 100 grams (15).
Other High-Fiber Legumes
Most legumes are high in protein, fiber and all sorts of nutrients. When properly prepared, they are among the world’s cheapest sources of quality nutrition.
Other high-fiber legumes include black beans (8.7%), edamame (5.2%), lima beans (5.3%) and baked beans (5.5%).
16. Quinoa (2.8%)
Quinoa is a pseudo-cereal that has become incredibly popular among health conscious people in the last few years.
It is loaded with all sorts of nutrients, including protein, magnesium, iron, zinc, potassium and antioxidants, to name a few.
Fiber content: 1.6 grams per cup of cooked quinoa, or 2.8 per 100 grams (16).
17. Oats (10.6%)
Oats may be the healthiest grain food on the planet. They are very high in vitamins, minerals and antioxidants.
They contain a powerful soluble fiber called beta-glucan, which has major beneficial effects on blood sugar and cholesterol levels.
Fiber content: 16.5 grams per cup of raw oats, or 10.6 grams per 100 grams (17).
18. Popcorn (14.5%)
If your goal is to increase your fiber intake, then popcorn may be the best snack you can eat.
Air-popped popcorn is very high in fiber, calorie for calorie. However, if you add a lot of fat, then the fiber/calorie ratio will be reduced significantly.
Fiber content: 14.5 grams per 100 grams (18).
Other High-Fiber Grains
Pretty much all whole grains are high in fiber.
19. Almonds (12.5%)
The almond is a popular type of tree nut.
Almonds are very high in many nutrients, including healthy fats, vitamin E, manganese and magnesium.
Fiber content: 3.5 grams per ounce, or 12.5 grams per 100 grams (19).
20. Chia Seeds (34.4%)
Chia seeds are tiny black seeds that are immensely popular in the natural health community.
They are highly nutritious, with lots of magnesium, phosphorus, calcium and magnesium. Chia seeds may also be the single best source of fiber on the planet.
Fiber content: 10 grams per ounce, or 34.4 grams per 100 grams (20).
Other High-Fiber Nuts and Seeds
Most nuts and seeds contain significant amounts of fiber. This includes coconuts (9%), pistachios (10%), walnuts (7%), sunflower seeds (8.6%) and pumpkin seeds (18.4%).
21. Sweet Potatoes (2.5%)
The sweet potato is a popular tuber that is very filling and has a delicious sweet flavor. It is very high in beta-carotene, B-vitamins and various minerals.
Fiber content: A medium-sized boiled sweet potato (without skin) contains 3.8 grams of fiber, or 2.5 grams per 100 grams (21).
22. Dark Chocolate (10.9%)
Dark chocolate is arguably one of the world’s most delicious foods.
It is also surprisingly high in nutrients, and is actually among the most antioxidant-rich and nutrient-dense foods on the planet.
Fiber content: 3.1 grams in a 1-ounce piece, or 10.9 grams per 100 grams (22).
Just make sure to choose dark chocolate that is high in cocoa (70-95% or higher), not the sugar-laden stuff.