A diet that’s loaded with foods high in fiber is a powerhouse ticket to health. From veggies and fruits to legumes and whole grains, these 30 are the top of the line!
Experts have been warning for years now that the typical American diet is severely lacking in fiber. In fact recent reports show that over 95% of Americans are fiber-deficient, with only a small fraction consuming anywhere near the daily 25-38 grams of dietary fiber they need.
On top of that, the consequences of deficiency are alarming. A lack of fiber can lead to serious health issues, including obesity, cardiovascular disease, type 2 diabetes, and colon cancer, all stemming from the depletion of the gastrointestinal microbiota.
Therefore, a diet rich in nutrient-dense, high-fiber foods is essential for maintaining good health. And one of the best ways to increase your fiber intake is by focusing on the highest-fiber foods ever—a whole lot easier if you have a list!
To help you get started, we’ve compiled the top 30 high-fiber foods to add to your diet that offer a wide range of benefits. From fresh fruits and vegetables to whole grains and legumes, they’ll not only help you meet your daily needs, they can substantially impact your well-being.
But in case you’re wondering . . .
What is Fiber?
Dietary fiber, which is sometimes called roughage, consists of carbohydrates and lignin in plants that cannot be digested and absorbed into the small intestine. It generally refers to a plant’s cell walls and other indigestible parts.
Both soluble and insoluble fiber are key to human health and perform different functions. Since soluble dissolves in water and insoluble doesn’t, they offer complimentary benefits to your gut, such as blood sugar management, inflammation suppression, and nourishing the biome. They also boost prebiotics, probiotics, and beta-glucans, which are key.
On top of that, a recent study conducted by Stanford Medicine showed that fiber can offset cancer cell proliferation in human genes, and particularly due to the short-chain fatty acids ‘propionate’ and ‘butyrate’—products of fiber digestion.
The bottom line is that fiber’s not just good to have, it’s a must have, and easily available in these delicious whole foods:
Top 30 High-Fiber Foods
Ready to boost your fiber intake? Here’s a carefully curated list of the top 30 high-fiber foods that are both delicious and packed with nutrients.
1. Chia Seeds
Chia seeds are packed with fiber, providing 10 grams per ounce, with a good amount of soluble fiber that helps lower cholesterol and supports digestive health. They’re also rich in omega-3 fatty acids, antioxidants, and are a complete protein.
2. Flax Seeds
Flax seeds offer 8 grams of fiber per ounce and are high in omega-3 fatty acids, promoting heart health, reducing inflammation, and aiding digestion. They’re also easy to implement in recipes like granola, porridge, and homemade breads.
3. Hemp Seeds
Hemp seeds provide 1.2 grams of fiber per tablespoon, along with high-quality protein, healthy fats, and essential minerals.
4. Pumpkin Seeds
Rich in fiber, pumpkin seeds offer 5 grams per ounce, along with magnesium and antioxidants, supporting heart health, improving digestion, and boosting immunity.
5. Lentils
Lentils are an excellent source of fiber, with 15 grams per cooked cup, supporting digestive health, helping balance blood sugar, and promoting heart health.
6. Chickpeas
Chickpeas provide 12.5 grams of fiber per cooked cup, helping with digestion and improving blood sugar levels. They’re versatile for recipes like hummus and salads.
7. Black Beans
Black beans offer 15 grams of fiber a cup and are packed with protein, making them great for gut health, regulating blood sugar, and supporting muscle growth.
8. Navy Beans
Navy beans are incredibly high in fiber, offering 19 grams per cooked cup! They support digestion, heart health, gut-health, weight management, and more.
9. Edamame
Edamame, young soybeans, provide 8 grams of fiber per cup and are rich in protein and antioxidants, supporting muscle health and overall health.
10. Split Peas
Split peas provide 16 grams of fiber per cooked cup, helping improve digestion, stabilize blood sugar, and promote heart health. You can also get pea fiber in vegan protein powders and delicious split pea soup.
11. Quinoa
Quinoa offers 5 grams of fiber per cooked cup, along with essential vitamins and minerals, supporting digestion, heart health, and muscle repair. It rocks in cookies, baked goods, and homemade porridge.
12. Amaranth
Amaranth provides 5 grams of fiber per cooked cup, along with iron and protein, making it great for digestive health, muscle repair, and boosting energy levels.
13. Teff
Teff is high in fiber, offering 7 grams per cooked cup, and is a great source of protein, calcium, and iron, supporting digestion, bone health, and energy levels.
14. Buckwheat
Buckwheat provides 5 grams of fiber per cooked cup, along with antioxidants like rutin, promoting heart health, digestive function, and reducing inflammation. I personally rock a lot of Himalayan Tartary Buckwheat in homemade breads, pancakes, and more.
15. Millet
Millet offers 3.5 grams of fiber per cooked cup and is highly digestible, providing protein and essential minerals like magnesium, supporting bone health and digestive well-being.
16. Brown Rice
Brown rice offers 3.5 grams of fiber per cooked cup and is rich in B vitamins and magnesium, supporting digestive health and energy production.
17. Sweet Potatoes
Sweet potatoes are high in fiber, providing 4 grams per medium potato, and support digestive health, help regulate blood sugar, and provide antioxidants. They’re also absolutely delicious in homemade sweet potato fries.
18. Artichokes
Artichokes are one of the highest fiber vegetables, with 10 grams per medium artichoke, promoting digestive health, supporting liver function, and helping lower cholesterol.
19. Raspberries
Raspberries are loaded with fiber, offering 8 grams per cup, and are rich in antioxidants and vitamin C, supporting digestion, boosting immunity, and improving skin health.
20. Blackberries
Blackberries provide 7 grams of fiber per cup, along with antioxidants like anthocyanins, promoting heart health, digestive function, and fighting oxidative stress. They rock in smoothies, homemade porridge, and more.
21. Pears
Pears, especially with the skin, provide 5 grams of fiber per medium pear, supporting digestion, heart health, and weight management.
22. Apples
Apples, particularly with the skin, offer 4 grams of fiber per medium apple, supporting digestion, heart health, and immune function. I use them a lot in homemade apple pie and vegan fruit salads.
23. Avocados
Avocados are rich in fiber, providing 10 grams per avocado, and healthy fats, supporting digestion, heart health, and skin health while keeping you full and satisfied. Longevity expert Dr. David Sinclair said they’re his top pick healthiest fruit.
24. Broccoli
Broccoli provides 5 grams of fiber per cup and is loaded with vitamins C and K, supporting digestion, boosting immunity, and promoting bone health.
25. Brussels Sprouts
Brussels sprouts provide 4 grams of fiber per cup, supporting gut health, providing antioxidants, and promoting healthy blood sugar levels.
26. Amla
Amla, also known as Indian gooseberry, provides 4.3 grams of fiber per 100 grams and is loaded with antioxidants, especially vitamin C. It supports digestion, heart health, and boosts the immune system while helping reduce oxidative stress and preventing chronic disease. One expert said it’s the most antioxidant-rich fruit on earth. You can check out my delicious amla smoothie recipe here.
27. Barley Grass
Barley grass offers two grams of fiber per ounce. It’s also one of the richest foods on earth with enormous health benefits.
28. Collard Greens
Collard greens provide 5 grams of fiber per cooked cup. They promote digestive health, bone and heart health, and are packed with nutrients like vitamins A, C, and K.
29. Mustard Greens
Chickpeas provide 12.5 grams of fiber per cooked cup, helping with digestion and improving blood sugar levels. They’re versatile for recipes like hummus and salads.
30. Kale
Kale offers 2.5 grams of fiber per cup and is packed with vitamins A, C, K, boatloads of phytonutrients, and more. Its fiber content supports digestion, while antioxidants help reduce inflammation and oxidative stress.
Welp, the high-fiber foods listed above are definitely among the best! Incorporating them into your diet can significantly improve digestive health, boost energy, and support overall well-being. So whether you’re looking to enhance gut health, manage weight, or regulate blood sugar, these fiber-rich options offer a variety of healthy benefits! 💚
The medical and health topics covered on the Plate of Grass website and blog have not been evaluated by the FDA and are not intended to prevent or cure any disease. This article and its content is presented as is for informational purposes only.
