11 Foods High in Fiber

Fiber is one of the most important nutrients to include in the diet. It promotes healthy digestion and regular bowel movements and is essential for full-body health. Fruits, vegetables, and meats all contain fiber, to varying degrees. High-fiber foods are ideal for people with digestive issues who are seeking a dietary solution.


Peas are a great option for increasing fiber intake. There are plenty of ways to incorporate peas into meals, including adding them to soup or using them as a salad topping. In addition to being a good source of fiber, they are also full of protein and other important nutrients. One cup of peas can add more than eight grams of fiber to your diet. Frozen peas are as nutritionally sound as fresh as long as there are no added sauces or flavors.


Broccoli is one of the most nutritious vegetables. Both the stems and the crowns contain fiber, more than five grams in every cup. Broccoli is a good daytime snack to pair with a healthy dip. Steamed or boiled broccoli loses some of the fiber content but is still beneficial. The cruciferous veggie also contains lots of vitamin C, potassium, and calcium.


Dried figs have just about 15 grams of fiber per cup. While they don’t have as much additional nutritional value as other foods on this list, figs are an excellent way to diversify your fiber intake. Both fresh and dried figs offer these benefits, as well as some protein, omega-6 fatty acids, and vitamin A.


Blackberries and raspberries average eight grams of fiber per cup, while strawberries have around three grams; these sweet bite-sized snacks are a delicious way to up your fiber intake, and frozen berries have as much of a nutritional punch as fresh. You’ll also benefit from their vitamin content, and blackberries are a good source of manganese.


Not all cereal is created equal, but plenty of brands are fiber-rich and nutritious. When shopping for breakfast foods, stay away from sugary cereals with other unhealthy ingredients. Instead, look for cereals with at least 5 grams of fiber per cup, and fewer than 5 grams of sugar. Most of these list ingredients like bran and other whole grains.


Nearly everyone knows that beans are high in fiber, but not everyone is aware of how diverse they can be — there may be a bean flavor profile out there for every palate. Black beans and garbanzo beans make excellent salad toppings, and kidney beans are a simple addition to soup, stews, and salads. White beans are an option for hummus and healthy, protein-rich dips, and a chili is always a popular option.


Like beans and peas, lentils are a tiny food that can make a big impact on your diet. The many varieties grace a wide range of dishes, including soups, stews, and curries. They can also be mixed with rice or protein to create a fiber-rich main dish. How much fiber do lentils contain? They rank near the top of this list, with 16 grams per cup. That’s more than 60 percent of the recommended daily amount for most people.


A cup of cooked artichoke hearts contains about five grams of fiber per cup. Even better, they contain insoluble fiber, which helps to promote good digestion. Because artichoke hearts are more popular than the rest of the plant, they can sometimes be more expensive than many of the foods on this list. However, they’re sold not just as fresh produce but are canned and frozen as well. There is so much fiber in artichokes that even the canned version still contains plenty.


Most people love guacamole, but did you know that it’s a prime source of fiber? Just one-half of avocado contains nearly five grams of fiber. The creamy fruit also contains many healthy fats and nutrients beneficial to everything from hair health to heart health. Try adding slices to a sandwich or salad for an easy way to incorporate it into your diet.


Pears are often overlooked in favor of more popular fruits like apples and bananas, but they’re one of the sweetest ways to add fiber. One pear can contain six grams of fiber in addition to other valuable nutrients like vitamin C. They may also aid in cardiovascular wellness, decrease inflammation, and help stabilize blood sugar.

Brown Rice

Brown rice is an inexpensive source of nutrients. Like most grains, brown rice is healthier than processed white rice. A cup of white rice has very little fiber content, but a cup of brown rice has more than 3.5 grams of fiber. Rice is a very versatile food, complementing main dishes and sides. Its fiber offering can be boosted even more by mixing it with other foods on this list.