23 High Fiber Foods to Up Your Daily Fiber

high fiber foods

Your digestive system is responsible for processing food, assimilating nutrients and removing waste from our bodies. This is not an easy task, hence the need to offer some assistance by adding fiber to our meals. Fiber aids in this movement and supports the general health of the digestive tract.

Supplements, fruits, veggies, legumes, and whole grains in your daily diet provide dietary fiber that does more than keep your gut clean. For instance, a type of fiber called Psyllium brings numerous health advantages.

Fiber, combined with regular fluid intake, assists your digestive system is working effectively by moving rapidly and smoothly. Researchers indicate that eating a high-fiber diet may reduce obesity, heart disease, and diabetes.

The following are healthy and satisfying high-fiber foods:

Green Peas

This veggie is tiny, but it has an impressive amount of fiber. According to the USDA, green peas have roughly 4 grams of fiber per half a cup. Scholars indicate that adding a few frozen peas to your meal equals adding green veggies to rice and pasta dishes.

Dietetics indicate that green peas can be consumed in various ways, including mashing them. Furthermore, green peas are rich in vitamin A, vital for healthy eyes and skin, and vitamin K for bone strength.


Strawberries, blackberries, and raspberries are all fiber-rich berries, containing about 4 grams of fiber in a cup, whether frozen or fresh.

Berries are widely known for their antioxidants, but they should be recognized for the high amount of fiber they contain. On another account, berries also count for other great things, such as low calories.

Raspberries pack over 8 grams in a single cup of 123 grams, equivalent to 32%. They are highly recommended by dietetics as a fiber-rich food, besides other nutrients such as vitamin C, zinc, and calcium.


It is rare to find 83 asparagus spears on a single plate, not unless it is a family’s dinner style. However, that is the number of asparagus spears you need to achieve the 28 grams of fiber recommended for your diet.


This vegetable has a reputation for being a fiber source. Its cruciferous nature, including cauliflower, sauerkraut, and kale, means high in nutrients and fiber. Studies have shown that broccoli’s 5 grams of fiber in every cup might help your gut bacteria remain healthy and stable.

Brussels sprouts

Brussels sprouts when raw, grilled or boiled, are small versatile cabbages rich in fiber. The cabbages contain 4 grams of fiber in a cup, 7 cups needed to meet the daily fiber recommendation.

Cooked Brussels sprouts contain 2 grams of fiber for every half-cup (78 grams), which may meet up to 8% of your daily fiber requirements. Fiber helps to nourish the good bacteria in your stomach, which supports digestive health.

Fiber consumption has also been linked to a lower risk of heart disease and better blood sugar management.


Avocados are loved for a variety of reasons, including their super-delicious taste and heart-healthy fats. They contain 6-7 grams of fiber in every fruit, hence aiding in digestion, and helping to prevent constipation. Avocados also lower the risk of colon cancer, and maintain a healthy digestive tract.

Turnip greens

Turnip greens are rich in fiber and water, which help avoid constipation, improve consistency, and keep the digestive system healthy.


Artichokes may not be the first food that comes to mind when you think about fiber, but they should be because, 1 cup of cooked artichoke hearts has 6 grams of fiber.

Potassium, a mineral and electrolyte vital for heart function and blood pressure regulation is also abundant in artichokes. Artichoke hearts play a prominent role in this recipe for Creamy Artichoke Pasta


Edamame, or immature soybeans, has a pleasant texture and taste. They’re also one of the few plant foods that include all of the essential amino acids, making them an excellent option for vegans and vegetarians. You may find them in the frozen food section in major shelled stores or a pod. It is imperative to establish that half a cup of shelled and boiled edamame contains 4 grams of fiber.


As root vegetables, carrots have a long history of their existence and being used as a nutritious product. According to dieticians, carrots contain various nutrients including calories, carbs, proteins and fiber. Carrots have made it to this list because they contain close to 2 grams of fiber in every half a cup of carrots.

Acorn squash

Acorn squash has a sweet taste and a great color which makes it appealing to all. This meal is not only delicious but also highly nutritious with numerous health benefits. Acorn squash appears in this list because in every cup of 205 grams, there are 9 grams of fiber.


One cup of popcorn is equivalent to one gram of fiber when snacked in its natural form without any additives. If you consume too much popcorn, it can satisfy your appetite while providing a significant fiber boost.


Cauliflower is ranked among the healthiest vegetables in the world. The vegetable is not only weight loss friendly, but also reduces the risk of acquiring various diseases including cancer, and heart disease among others. In every 128 grams of raw cauliflower, 3 grams of fiber are drawn among other nutrients including calories and Vitamn K, B6, C and folate.

Chia Seeds

Nutritionists and dieticians have proven that chia seeds are rich in fiber. The tiny superfoods can be sprinkled into a meal to increase the amount of fiber present. Add chia seeds to your porridge or cereal and create pudding by combining them with a liquid such as milk and allowing them to absorb overnight.


A medium-sized banana holds 3 grams of fiber, which means you will need around nine bananas a day to meet the recommended fiber intake. However, as a fruit, add it to your meal to boost your fiber intake every day.


An apple contains 4 grams of fiber, depending on its size. It is imperative to establish that apples are consumed mainly for various other reasons, including their taste. While purchasing and consuming that crunchy snack, you will be adding fiber intake to your body.


The main types of potatoes, including red potatoes, sweet potatoes, plain potatoes, and purple potatoes, are rich in fiber. A small potato contains over 3 grams of fiber. Over the past few decades, potatoes have maintained a poor record and reputation for making chips and fries. When they are not fried in oil and salt, potatoes have various health benefits, including fiber.

Dried fruits

Dried fruits such as figs, prunes, and dates may significantly increase your fiber intake and are regularly prescribed for individuals who suffer from constipation.

The sugar sorbitol, which is found organically in various fruits, may aid your bowels and provide you with greater relaxation. However, eating too many might cause cramps or diarrhea, so start with a modest portion and observe how you feel after you’ve digested them before going crazy.


Sunflower seeds and almonds provide more than 3 grams of fiber per serving, making them an excellent source of protein and healthy fats. They may help you meet the FDA’s fiber recommendations for women, which is 25 grams, and for men, 38 grams.

Pre-packaged nuts are preferable over raw or dry-roasted nuts because the latter are cooked in oils, adding unnecessary calories. You may find fiber in nut butters as well.


The beetroot is a nutrient-rich root vegetable. These nutrients include iron, folate, copper, potassium, and manganese. In addition, beetroots contain inorganic nitrates whose nutrients have numerous benefits relating to blood pressure regulation. Beets are on this list because a cup of raw beets contains 3.8 grams of fiber.


Lentils are one of the most cost-effective and nutrient-dense foods available. They’re rich in protein and packed with essential elements.

Researchers show that lentils are rich in dietary fiber in both soluble and insoluble states. The insoluble fiber prevents constipation, enhances bowel movements, and facilitates colon cancer prevention. Soluble fiber is responsible for mitigating the risk of heart diseases and regulating blood sugar for individuals who have diabetes.

A cup of cooked lentils contains 15 grams of fiber.


Oats contain beta-glucan, a form of fiber that has been linked to a reduction in harmful cholesterol levels. 16.5 grams of fiber are found in one cup of dried oats. According to researchers, fiber consumption should be 25 grams for women and 38 grams for males per day.

Oats are rich in minerals, vitamins, and antioxidants, making them part of the healthiest grain foods on earth.


Almonds are a kind of tree nut that is widely consumed. They’re abundant in healthy fats, vitamin E, manganese, and magnesium, to name a few nutrients.

Almond flour, which is high in nutrients, may be prepared from almonds and used in baking. Almonds are good for your health since they decrease blood sugar, blood pressure, and cholesterol. They may also help you lose weight by curbing your appetite. For every 100 grams of almonds, there are 13.3 grams of fiber.

The fiber in Fast Foods

Fast food is usually inexpensive and accessible, but finding a nutritious meal with sufficient fiber may be difficult. Many fast-food meals are high in calories, salt, and harmful fat with minimal or no dietary fiber.

Simple lettuce greens give approximately 0.5 grams of fiber in each cup, so even a nutritious salad from a fast food restaurant sometimes lacks fiber. Look for salads that contain additional veggies, and if you can, add your nuts, beans, or corn to boost the fiber level.

Fiber Supplements

While eating naturally high-fiber foods like fruits, vegetables, whole grains, beans, and nuts is the best method to receive fiber in your diet, if that isn’t possible, a fiber supplement may help make up the difference. Supplements may also help you adapt to a high-fiber diet by supplementing your regular consumption.

Fiber supplements are available in various formats, including powders that may be mixed with water or added to meals, chewable pills, and wafers. However, using fiber supplements rather than eating fiber-rich meals has certain disadvantages:

  • Certain antidepressants, cholesterol-lowering drugs, and the anticoagulant drug warfarin all have the potential to interact with fiber supplements. Before taking a supplement, talk to your doctor or pharmacist about any possible medication interactions.
  • Fiber supplements are not recommended for people who have diabetes because they can lower their blood sugar levels. It is essential to check with your doctor before including fiber supplements in your diet.
  • If you are trying to manage your weight, fiber supplements will not be of assistance.
  • It is essential to acknowledge that fiber supplements do not offer any other minerals, vitamins, or nutrients such as those provided in high-fiber foods.

If you’re new to consuming high-fiber meals, begin by gradually increasing your fiber consumption and drinking more water. Because fiber absorbs water, you should drink more fluids if you eat more fiber.

Abdominal cramps, intestinal gas, bloating, and diarrhea may occur when a substantial quantity of fiber is suddenly added to your diet. Once your digestive system has adjusted to the increased food intake, these symptoms should go away.