Incorporating fiber rich food into your daily routine offers a multitude of health benefits. The most notable are promoting digestive health and facilitating effective weight management. Dietary fiber is broadly categorized into soluble fiber and insoluble fiber. Knowing which foods are high in fiber and how many grams they can offer will help in maintaining your overall health profile.
Here is the list of the top 25 fiber rich foods.
1. Raspberries: 8 grams
Raspberries are a wholesome way to increase your intake of dietary fiber. The fleshy berries not only taste good but also deliver 8 grams of fiber per cup—a good portion of the daily requirement of fiber.
Raspberry fiber is mainly in the form of pectin, which is a soluble type of fiber found to assist in regulating blood sugar and cholesterol levels.
Raspberries can be added to cereals, yogurts, or just eaten alone as a delicious way to boost digestive health and general well-being. Their naturally sweet flavor makes for a healthy alternative to processed sugary snacks.
2. Pears: 5.5 grams
A medium-sized pear with its skin contains about 5.5 grams of dietary fiber. Pears are sweet fruits, refreshing with many health benefits. They contain vitamin C and some other antioxidants aside from fiber.
It is important to consume pears with the skin since most of the fiber content resides there.
Expect around 3.1 grams of fiber in 100 grams of pear. Pears make excellent healthy snacks and are easily added to salads, baked goods, etc.
3. Avocado: 10 grams
Avocado is well known for its creamy texture, healthy fats, and dietary fiber. One medium avocado has about 10 grams of fiber. This makes it the most fiber-dense food source available.
Per 100 grams of avocado, there is about 6.7 grams of fiber.
Apart from fiber, avocados are a good source of monounsaturated fats, which are very beneficial for heart health, as well as some vitamins and minerals.
4. Navy Beans: 19.1 grams
One cup cooked (about 182 g) provides about 19.1 grams of fiber. They also serve as a rich source of protein and different minerals.
Cooked navy beans provide around 10.5 grams of fiber in 100 grams, making them one of the most fiber-rich varieties of beans.
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5. Apples: 4.4 grams
Apples, a widely accessible fruit, are good fiber sources, with a medium apple containing around 4.4 grams. Like pears, the skin of the apple carries most of the fiber; thus, it is best to eat unpeeled apples. Apples can be eaten raw, baked, or added into recipes.
Apples contain about 2.4 grams of fiber per 100 grams, which gives them a fiber-rich reputation.
6. Strawberries: 3 grams
Strawberries, although thought to provide lower fiber as compared to other berries, still contribute a fair amount of fiber, i.e., approximately 3 grams of fiber within a cup (152 g).
These bright red fruits are also well known for their richness in vitamin C and antioxidants. The fiber present in strawberries not only aids digestive health but also enhances satiety.
Sweet and versatile, they have become a favored topping on cereals, on desserts, or are eaten as snacks in an effort to make fiber consumption more tasty and satisfying.
Strawberries contain approximately 2 grams of fiber per 100 grams.
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7. Bananas: 3 grams
Bananas are actually among the most easily consumable fruits and offer one of the most effective sources of dietary fiber.
A medium-sized banana contains about 3 grams of fiber. Bananas are believed to be rich in resistant starch, which can, in effect, act like insoluble fiber to relieve constipation and promote overall gut health.
The fiber content in bananas, in combination with potassium and various other nutrients, serves them better in the attainment of a balanced diet.
Eating bananas as a quick snack, adding them into smoothies, or using them in breakfast cereals are excellent and simple ways to incorporate them.
Per 100 grams, bananas contain about 2.6 grams of fiber.
8. Oranges: 3 grams
Famous for their vitamin C content, oranges are also a good source of dietary fiber. A medium orange provides about 3 grams of fiber, contributing to daily fiber needs.
Orange fiber is mainly pectin; this soluble fiber has beneficial effects on blood sugar levels that are well established. It’s always best to eat whole oranges instead of making juice to ensure maximum fiber intake.
Per 100 grams, oranges offer about 2.4 grams of fiber.
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9. Broccoli: 5 grams
Broccoli, a member of the cruciferous family of vegetables, is known for its many nutritional benefits. Fiber content in broccoli is of special mention and worth taking note of.
A cup of cooked broccoli provides about 5 grams of fiber, thereby greatly contributing to the daily fiber recommendation. Soluble and insoluble fiber in broccoli gives a variety of benefits for digestive health.
Per 100 grams of cooked broccoli, there are approximately 6 grams of fiber.
10. Brussels Sprouts: 5 grams
Brussels sprouts, a cruciferous vegetable, are an excellent source of fiber. One cup of cooked Brussels sprouts weighing approximately 88 grams provides around 5 grams of fiber.
These tiny cabbage-like vegetables are also rich in vitamins K and C and antioxidants. Brussels sprouts can either be roasted, steamed, or sautéed, providing a very tasty and nutrient-dense means of adding fiber to your diet.
Cooked Brussels sprouts provide about 4.5 grams of fiber per 100 grams.
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11. Carrots: 3 grams
Widely used and nutritious, carrots are excellent sources of dietary fiber. A cup of raw, chopped carrots has about 3 grams of fiber. Fiber in carrots typically consists of insoluble fiber.
It helps with regular bowel movements and a healthy gastrointestinal tract. Carrot is also rich in carotenoids, an antioxidant that plays a beneficial role in our eye health.
Per 100 grams of raw carrots, you can find around 2.8 grams of fiber.
12. Sweet Potatoes: 4 grams
Sweet potatoes are a healthy root vegetable; with the skin, a medium-baked sweet potato contains around 4 grams of fiber. It contains both soluble and insoluble fiber, including resistant starch, that gives the fiber-like benefits to gut health. Sweet potatoes can be baked, roasted, or mashed into a meal, offering to be a pleasant ingredient for naturally increasing fiber intake.
Per 100 grams of baked sweet potato with skin, there are roughly 3 grams of fiber.
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13. Spinach: 4 grams
One cup of cooked spinach offers about 4 grams of fiber. It contains both soluble and insoluble forms. Spinach can be used in various ways, both raw and cooked, adding nutrients and flavor to salads, soups, stir-fries, omelets, and more. You can also add it to smoothies or use it for dishes such as spanakopita.
There are approximately 2.4 grams of fiber in every 100 grams of cooked spinach.
14. Peas: 9 grams
One cup of cooked green peas contains about 9 grams of fiber. Not only are they high in fiber, but they also supply vitamins C and K, as well as protein. Thanks to the mild sweetness of peas, you can add them to soups, salads, and side dishes.
15. Corn: 4 grams
While corn is generally classified as a vegetable, it is, in fact, a grain that gives a good source of dietary fiber. A cup of cooked corn has approximately 4 grams of fiber. Undoubtedly, corn’s insoluble fiber essentially helps with regular bowel movement and overall digestive health.
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16. Lentils: 15.6 grams
Lentils, one of the most nutritious legumes, are exceptionally high in fiber. One cup of cooked lentils (about 198 g) contains 15.6 grams of fiber. Lentils are also a great source of plant-based protein and iron. They may be used in soups, stews, salads, or as a meat substitute and give an extra dose of fiber to any meal.
On average, 100 g of cooked lentils have about 7.9 grams of fiber.
17. Chickpeas: 12.5 grams
Chickpeas, or garbanzo beans, are fiber-rich legumes too. One cup of cooked chickpeas (approximately 164 g) has about 12.5 grams of fiber. This type of food is also rich in plant protein and a source of minerals such as iron and magnesium. Chickpeas can be applied widely in dishes, from hummus to salads and curries.
Per 100 grams of cooked chickpeas, there are approximately 7.6 grams of fiber.
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18. Kidney Beans: 11.3 grams
These kidney-shaped legumes are standard in many cuisines and constitute a rich source of dietary fiber. One cup of cooked kidney beans (approximately 256 g) provides about 11 grams of fiber. Kidney beans are commonly used in chili, stew, and salad.
Per 100 grams of cooked kidney beans, there are approximately 4.4 grams of fiber.
19. Black beans: 15 grams
Black beans are very nutritious legumes and high in fiber, and one serving of cooked black beans (approximately 172 g), or one cup, has about 15 grams of fiber. It is commonly used in Western and Latin American dishes, making them ideal for soups, salads, and side dishes.
Per 100 grams of cooked black beans, there are roughly 8.7 grams of fiber.
20. Oats: 4 grams
Oatmeal is widely recognized as a breakfast cereal and a source of soluble fiber. One cup of cooked oatmeal is about 234 g and has about 4 grams of fiber. They contain a soluble fiber, beta-glucan, which may help manage blood sugar and cholesterol levels. There are about 1.7 grams of fiber in 100 grams of cooked oatmeal.
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21. Quinoa: 5 grams
While commonly called a grain, quinoa is actually a seed and is considered a complete source of protein that holds fairly high fiber content. One cup of boiled quinoa (approximately 185 g) contributes close to 5.2 grams of fiber. Very versatile and gluten-free, there are 2.8 grams of fiber in 100 grams of cooked quinoa. Its versatility in salads, as a side dish, or a grain bowl is really a nutritious and fibrous alternative to rice or pasta.
22. Brown Rice: 4 grams
Brown rice, a type of whole grain rice, is richer in fiber than white rice. A cup of cooked brown rice provides about 4 grams of fiber along with contributing to daily fiber recommendations. Insoluble fiber is found in brown rice and helps promote proper bowel movement and digestive health.
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23. Whole Wheat Bread: 2-3 grams
Whole wheat bread, instead of white bread, gives a better source of fiber. One slice of whole wheat bread has roughly 2 to 3 grams of fiber. This can vary depending on brand and type.
Choosing whole wheat bread varieties over refined grains increases fiber intake. Whole wheat bread is a great staple to serve as a versatile bread for sandwiches, toast, and other dishes.
24. Almonds: 3.5 grams
Almonds are tree nuts rich in fiber, healthy fats, and vitamin E. It has about 3.5 grams of fiber per ounce (28 grams). The fiber content per 100 grams of almonds is a whopping 12.5 grams. Almonds can be eaten as snacks, put on salads, or added to baking for some crunch.
25. Chia Seeds: 10 grams
The amount of fiber in an ounce of chia seeds, about 2 tablespoons, is truly remarkable: 10 grams per ounce. Chia seeds possess soluble fiber, which creates a gel-like substance contributing to feelings of fullness. Simply sprinkle chia seeds over yogurt, oatmeal, salads, or add them to smoothies.
26. Flaxseeds: 4 grams
Flaxseeds are among the very few really rich sources of insoluble fiber and omega-3 fatty acids. One tablespoon of ground flaxseeds, which is around 7 grams, would yield around 2 grams of fiber.
It is advisable to take ground flaxseed since this improves absorption of its nutrients. About 27 grams of fiber can be found in 100 grams of flaxseed. Ground flaxseeds can be added to cereals, smoothies, or baked goods and give them a nutty flavor and a little more fiber.
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27. Dried Figs: 8 grams of fiber per 1/2 cup
A half-cup serving of dried figs contains about 8 grams of fiber. Dried figs can stand as snacks, as part of the oatmeal or yogurt, or in baking, thereby being sweet and a natural means of enhancing fiber intake.
Recommended Fiber Intake Per Day
Source: The Academy of Nutrition and Dietetics
| Age Group | Male (grams/ day) | Female (grams/ day) |
| 1–3 years | 14 g | 14 g |
| 4–8 years | 19.6 g | 16.8 g |
| 9–13 years | 25.2 g | 22.4 g |
| 14–18 years | 30.8 g | 25.2 g |
| 19–50 years | 38 g | 25 g |
| 51 years and over | 30 g | 21 g |
Conclusion
The incorporation of fiber-rich foods, such as whole grains, fruits, vegetables, legumes, and nuts into one’s daily diet does not only represent a dietary choice but a basic need for everyone. Thus, regular fiber-rich food intake should be recognized as a key element of a healthy and balanced lifestyle.
Frequently Asked Questions (FAQs)
What foods are highest in fiber?
Foods highest in fiber include beans, lentils, chia seeds, flax seeds, artichokes, berries, and whole grains like oats and bran cereals.
How can I get 30 g of fiber a day?
Eat high-fiber breakfast cereal with berries, have a bean and vegetable soup for lunch, snack on fruits and nuts, and include whole grains like brown rice or quinoa with dinner.
What drink is high in fiber?
There aren’t many drinks naturally high in fiber. Smoothies made with fruits, vegetables, and seeds can contain fiber. Some fiber supplements are also available in drink form.
Is banana high in fiber?
Bananas are a moderate source of fiber, containing about 3 grams per medium banana. They are a good source, but not exceptionally high compared to other fruits or fiber-rich foods.
Which fruit is rich in fiber?
Berries (raspberries, blackberries), apples with skin, pears with skin, and oranges are good choices for fiber-rich fruits.
Are eggs high in fiber?
No, eggs are not high in fiber. Fiber is found in plant-based foods, and eggs are an animal product.
Is rice high in fiber?
White rice is low in fiber. Brown rice, being a whole grain, has more fiber, but it’s still not considered a very high-fiber food compared to bran, oats, or legumes.
Are apples high in fiber?
Apples are a good source of fiber, especially if you eat the skin. One medium apple provides about 4-5 grams of fiber.
How much fiber per day?
Adults should aim for 25–30 grams of fiber per day from food sources.
References
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- Dreher, Mark L. “Dietary fiber overview.” Handbook of dietary fiber. CRC Press, 2001. 1-16.
- Wolever, Thomas MS, and David JA Jenkins. “What is a high fiber diet?.” Dietary Fiber in Health and Disease (1997): 35-42.
- Block, Gladys, and Elaine Lanza. “Dietary fiber sources in the United States by demographic group.” Journal of the National Cancer Institute 79.1 (1987): 83-91.
- Stadler, Kathleen M., and Joan C. Elledge. “Eating high fiber foods.” (2004).
- Chellino, Michelle, Rachel E. Scherr, and Sheri Zidenberg-Cherr. “Nutrition and Health Info Sheet: Fiber.” Aug. 2016.
- Narayanan, Shreya, and C. S. Pitchumoni. “Dietary fiber.” Geriatric gastroenterology (2020): 1-16.
