High Fiber Foods: Examples, Benefits, & List​

Despite this, most of us believe we’re getting enough fiber. Several factors have contributed to this including our junk food culture, the popularity of gluten-free diets, and misconceptions about which foods are fiber-rich (Quagliani & Felt-Gunderson, 2017).

But why is fiber so important? Although fiber is well-known for helping digestion and keeping us regular, it has many other health benefits that are essential for overall health and well-being. In this article, we’ll dive into the world of high fiber foods, take a look at their diverse examples, the many benefits they offer, and provide some comprehensive lists of fiber-rich food to add to your diet. ​

Fiber is a type of carbohydrate found in plant-based foods that can’t be fully digested. It passes through the digestive tract without getting absorbed. There are two kinds of fiber. Soluble fiber dissolves in water and forms a kind of gel, and insoluble fiber which doesn’t dissolve. Both types are important for health (Soliman, 2019).​

But what makes a food considered “high fiber”? 

You may have noticed that some foods are labeled “high fiber” and some as “a good source of fiber”. Foods must have at least 20% of the daily recommended amount or 5 grams of fiber per serving to be considered high fiber. And to be labeled as a good source of fiber, they must have at least 10% of the daily recommended amount or 2.5 grams per serving (Calorie Control Council, 2016). To put this in perspective, adult women should eat at least 25 grams of fiber per day and men should have at least 38 grams per day (Quagliani & Felt-Gunderson, 2017).

Studies show fiber helps protect us from several chronic diseases and health issues. These include:
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• Diabetes: Fiber helps control blood sugar levels, which is crucial for those with diabetes. Soluble fiber, found in oats, legumes, and fruits, slows down the absorption of sugar into the bloodstream. With these foods you don’t get that sudden spike in blood glucose level (Manetti, 2022).
• Colon Cancer: The indigestible fibers act as a kind of “nature’s broom” to clean your intestines removing the bad stuff from your colon like bacteria and other buildup. This reduces your risk of colon cancer, a leading cause of death.  
• Breast Cancer: A study found that women who eat the highest amounts of fiber were 8 times less likely to develop breast cancer than women who consumed the lowest amounts. Researchers believe this is due to the fiber’s ability to lower blood sugar and decrease estrogen levels (HSPH, 2020).
• Stomach Cancer: Studies show that fiber is inversely related to stomach cancer. So the higher your fiber intake, the lower your likelihood of stomach cancer (Zhang et al., 2013).
• Heart Disease: Heart disease is the number one cause of death in the United States and worldwide. Eating a diet rich in fiber lowers LDL cholesterol, a leading cause of heart disease (Soiman, 2019).
• Metabolic syndrome: Metabolic syndrome is a group of conditions that increases the risk of heart disease, stroke, and diabetes. The conditions include high blood pressure, high blood sugar, high cholesterol, and abdominal obesity. A high-fiber diet helps with all of these. 
• Diverticulosis: Diverticulosis is when small bulges develop in the large intestine and become inflamed and infected. Studies show a link between diverticulosis and not eating enough fiber (Crowe et al., 2014)
• Constipation: Perhaps fiber’s best-known benefit, it’s the insoluble fiber that helps relieve constipation. This is found in foods like wheat bran, nuts, beans, cauliflower, and green beans. 
• Hemorrhoids: Eating more fiber lowers the chances of getting hemorrhoids.

​ Other benefits of eating more fiber include:
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• Healthy gut microbiome: Certain types of fiber act as prebiotics, providing nourishment to beneficial bacteria in our digestive system. Having a diverse and thriving gut microbiome strengthens your immune system and protects against chronic diseases like diabetes and metabolic syndrome (Cronin et al., 2021)
• Mental health: Studies suggest that a high fiber diet lowers the risk of depression and anxiety. It’s believed this is because fiber improves gut health and lowers inflammation in the digestive system, which in turn influences mood due to the link between your gut and your brain (Swann et al., 2020). 
• Weight control: Eating fiber makes you feel full faster and for longer and reduces cravings, so you’re more likely to eat less (Manetti, 2022).
• Saves money: Not only is constipation uncomfortable and unhealthy, but it can also be expensive. One study found that eating more fiber can save Americans $12.7 billion on healthcare costs and medication related to constipation (Quagliani & Felt-Gunderson, 2017).

Fiber is found exclusively in plant-based foods such as fruits, vegetables, beans, and whole grains. Here are a few examples:
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• Fruit: Apples, bananas, and berries are some of the highest-fiber fruits. 
• Vegetables: A good rule of thumb is the darker or brighter the vegetable, the higher the fiber content. Examples are broccoli, beets, and carrots. And if you like salads, include darker leafy greens like spinach or kale to up the fiber. An exception to this rule is cauliflower which is also high in fiber.
• Beans: Pretty much all beans have good fiber content. But some of the highest are navy beans, kidney beans, black beans, and pinto beans. All are great in a bean and veggie chili or soups.
• Whole grains: When we think of high fiber foods, a food that comes to mind quickly is whole grains. However, not all whole-grain foods are good sources of fiber. Many pre-packaged foods that are labeled “whole grain” aren’t good sources of fiber. While they’re better than refined or highly processed foods, they need to meet the requirement of at least 3 grams of fiber per serving to be considered a good source of fiber. So, it’s important to check the label (Quagliani & Felt-Gunderson, 2017). Some examples of good sources of fiber are oats, barley, rye, wheat, bulgur, and corn.

See the next section for a more extensive list organized by category.​

Legumes:​

• Kidney beans
• Black beans
• Garbanzo beans (chickpeas)
• Peas
• Pinto beans
• Soybeans (Edamame)
• Lima beans
• Navy beans
• White beans

​Nuts & Seeds:​

• Almonds
• Walnuts
• Chia seeds
• Sunflower seeds
• Flax seeds
• Pistachios
• Pumpkin seeds
• Chestnuts
• Pine nuts
• Hazelnuts

Grains: ​

• Oatmeal
• Barley
• Bulgar (cracked wheat)
• Quinoa
• Buckwheat
• Whole grain pasta
• Spelt
• Bran
• Brown rice
• Popcorn

Vegetables:​

• Carrots
• Broccoli
• Brussel sprouts
• Artichokes
• Leafy greens
• Sweet potatoes
• Cauliflower
• Beets

Fruits:​

• Pears
• Apples
• Berries (all types)
• Kiwi
• Bananas
• Avocados
• Mangos
• Oranges
• Grapefruit
• Figs (and other dried fruits)

With such a wide variety of foods that have high fiber content, it’s usually easy to find some that you like. But don’t overdo it when you’re starting out. Add fiber-rich foods to your diet slowly and build up gradually. If you’re not used to eating high-fiber foods, they can cause gas and bloating at first. But adding the foods gradually and drinking plenty of water allows your body to adjust and will avoid this problem. Aim to increase your fiber intake by 5 grams a week until you reach the recommended daily intake (25 grams per day for women or 38 grams per day for men).

Here are some other tips to get you started:
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• Choose a high fiber cereal. Check the label for at least 5 grams of fiber per serving.
• Switch to a whole grain bread
• Use whole-grain flour for baked goods
• Switch to whole-grain pasta, brown rice, or quinoa
• Add avocado to sandwiches or salads
• Artichokes are also great in salads and packed with fiber
• Include more fruits and vegetables
• Start with some high-fiber snacks (see next section)

• Popcorn
• Nuts, especially almonds, hazelnuts, and chestnuts
• Sunflower seeds
• Fruits like apples, bananas, or pears
• Guacamole (It’s in the avocados)
• Hummus – Garbanzo beans are full of fiber. Ore even better, dip with some high fiber carrots
• Chia pudding – Here’s an easy recipe

Contrary to popular belief, plant-based foods have protein. So that makes it easy to find high fiber foods that are a source of protein. These contain some of the higher amounts of protein:
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• Lentils: 16 grams of fiber and 18 grams of protein per cooked cup. 
• Chia seeds: 8 grams of fiber and 5 grams of protein per ounce.
• Almonds: 3.5 grams of fiber and 6 grams of protein per ounce. (Also a good source of healthy fats.)
• Black beans: 15 grams of fiber and 15 grams of protein per cooked cup.
• Quinoa: 5 grams of fiber and 8 grams of protein per cooked cup
• Chickpeas: (Garbonzo bean) 12 grams of fiber and 15 grams of protein per cooked cup
• Edamame: 4 grams of fiber and 11 grams of protein in half a cup. 
• Oats: 4 grams of fiber and 6 grams of protein in half a dry cup

Somewhere along the way, carbs got a bad reputation. Just like some fats are healthy (avocado), and some are unhealthy (canola oil), there are “good” carbs and “bad” carbs. Unhealthy carbs include refined grains. These highly processed foods are high in calories, low in nutrients, and make your blood sugar spike (think white bread and white rice). But generally high fiber foods like whole grains, brown rice, and beans have healthy carbs and also help with weight control.

​So while it’s not a good idea to completely cut carbs out of your diet, replacing the “bad” carbs can jumpstart weight loss and is generally good for health. So if you’re looking to cut back on carbs but still want the health benefits of fiber, here are some foods with high fiber but low carbs:
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• Avocados
• Flax seeds
• Almonds
• Chia seeds
• Blackberries
• Raspberries
• Cauliflower
• Broccoli
• Asparagus
• Eggplant
• Purple cabbage

Many fruits and vegetables are high fiber but low in calories. Exceptions are avocados and nuts because of their high fat content.  Also, eat whole fruit instead of drinking fruit juice, which is not only higher in calories but low in fiber. Some of the lowest calorie, high fiber foods are: 
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• Broccoli
• Cauliflower
• Apples
• Pears
• Leafy greens
• Carrots
• Berries 
• Beans
• Chia seeds

High-fiber foods are crucial for good health. I understand sometimes it can seem overwhelming to have yet another thing to consider for good health. But with so many high-fiber options, it’s not hard to find ways to easily add more fiber-rich foods to your diet. It usually just takes a few simple food switchouts and additions. Whether you’re looking to boost your fiber intake, improve digestion, manage your weight, or enhance overall health, hopefully, the information here will serve as a resource to help get you started.​

• Calorie Control Council. (2016, August 26). Dietary fiber on the Food label. Fiber Facts. https://www.fiberfacts.org/dietary-fiber-food-label/ 
• Cronin, P., Joyce, S. A., O’Toole, P. W., & O’Connor, E. M. (2021). Dietary fibre modulates the gut microbiota. Nutrients, 13(5), 1655.
• Crowe, F. L., Balkwill, A., Cairns, B. J., Appleby, P. N., Green, J., Reeves, G. K., … & Beral, V. (2014). Source of dietary fibre and diverticular disease incidence: a prospective study of UK women. Gut, 63(9), 1450-1456.
• HSPH. (2020, May 15). High-fiber diet linked with reduced breast cancer risk. Harvard School of Public Health. 
• Manetti, S. (2022). High-Fiber Foods: Medlineplus medical encyclopedia. MedlinePlus. https://medlineplus.gov/ency/patientinstructions/000193.htm 
• Quagliani, D., & Felt-Gunderson, P. (2017). Closing America’s fiber intake gap: communication strategies from a food and fiber summit. American journal of lifestyle medicine, 11(1), 80-85.
• Soliman, G. A. (2019). Dietary fiber, atherosclerosis, and cardiovascular disease. Nutrients, 11(5), 1155.
• Swann, O. G., Kilpatrick, M., Breslin, M., & Oddy, W. H. (2020). Dietary fiber and its associations with depression and inflammation. Nutrition reviews, 78(5), 394-411.
• Zhang, Z., Xu, G., Ma, M., Yang, J., & Liu, X. (2013). Dietary fiber intake reduces risk for gastric cancer: a meta-analysis. Gastroenterology, 145(1), 113-120.