High-fiber foods bring incredible benefits to your diet, supporting digestion, heart health, and overall wellness. These ingredients are rich in nutrients and help keep you feeling full and energized.
From crunchy fruits and vegetables to whole grains, high-fiber choices add variety and texture to any meal. Including them in daily meals can promote a balanced and satisfying lifestyle.
Many of these foods also come with essential vitamins, minerals, and antioxidants. Take a look at this list of 8 top high-fiber foods to enrich your diet:
Top 8 Fiber-Rich Foods to Try
Boost your health with these 8 high-fiber foods. They’re nutritious, filling, and easy to add to your meals.
Beans
Beans are a powerhouse of nutrition, renowned for their impressive fiber content and plant-based protein. This versatile food group includes a wide variety, such as kidney beans, black beans, pinto beans, and lima beans.
Each type brings its own unique nutritional profile; for example, cooked kidney beans deliver around 12.2 grams of fiber per cup while baked varieties offer about 5.5 grams. Black and lima beans also contribute significantly with approximately 8.
7 grams and 7 grams of fiber respectively per serving.
Chickpeas
Chickpeas stand out as a versatile legume rich in dietary fiber, making them an excellent choice for enhancing your meals.
Often found at the heart of hummus recipes, these nutritious gems pair beautifully with fresh vegetable sticks such as carrots and bell peppers or can be enjoyed alongside whole-grain crackers.
Incorporating chickpeas into salads adds both texture and substance to your dish while boosting its fiber content significantly.
With approximately 8 grams of fiber per 100 grams, they contribute to digestive health effortlessly and deliciously throughout various culinary creations.
Chia Seeds
Chia seeds are tiny nutritional powerhouses that stand out for their impressive fiber content and versatility. These small black seeds can be effortlessly sprinkled onto yogurt, incorporated into protein bars, or mixed into granola to boost your meals.
With around 9.75 grams of fiber in just one ounce, they contribute significantly to daily intake; a larger serving amplifies this benefit even more with over 34 grams per 100 grams. Beyond fiber, chia seeds offer an abundance of essential minerals like calcium, magnesium, and phosphorus which support overall health.
Fresh Fruit
Eating fruits, especially fresh ones, is a great way to get more fiber. And with so many types available, you’re bound to find some you enjoy, even if you’re picky. Here are some top high-fiber fruits to help boost your fiber intake:
Apples: Apples offer around 2.4 grams of fiber per 100 grams. Eating a whole medium-sized apple gives you about 4.4 grams of fiber, making it a tasty and easy snack.
Avocado: Avocados provide about 6.7 grams of fiber per 100 grams. Along with fiber, they’re rich in magnesium, vitamins C, E, and several B vitamins, making them a highly nutritious choice.
Bananas: Not only do bananas have fiber, but they’re also packed with potassium and vitamins B and C. With around 2.6 grams of fiber per 100 grams, a regular banana will add a bit more fiber to your daily intake.
Pears: Pears contain roughly 3.1 grams of fiber per 100 grams. A larger pear can give you about 5.5 grams of fiber, making it an excellent high-fiber fruit to add to your meals.
Raspberries: With about 6.5 grams of fiber per 100 grams, raspberries are a fantastic source of fiber. They’re also loaded with vitamin C and manganese for added health benefits.
Strawberries: Strawberries may not be as high in fiber as some other fruits, but they’re still a solid choice. They offer around 2 grams of fiber per 100 grams and are packed with vitamin C, manganese, and antioxidants that support overall health.
Dried Fruits
Dried fruits can also be a fiber boost and are often even richer in fiber than their fresh versions:
Dried Bananas: Dried bananas are a chewy, sweet snack with around 9.9 grams of fiber per 100 grams. They’re easy to enjoy on their own or in trail mix.
Dried Figs: Rich in fiber and natural sweetness, dried figs provide about 9.8 grams of fiber per 100 grams. They’re perfect for a quick, nutrient-packed snack.
Dried Apples: With a mild, sweet flavor, dried apples contain roughly 8.7 grams of fiber per 100 grams. They make a tasty and convenient snack option for any time.
Dried Peaches: Dried peaches bring a slightly tart, fruity taste and offer about 8.2 grams of fiber per 100 grams. They’re a great addition to cereals or snacks.
Dried Pears: Soft and flavorful, dried pears have around 7.5 grams of fiber per 100 grams. They’re delicious on their own or added to baked goods.
Dried Blueberries: Dried blueberries pack about 7.5 grams of fiber per 100 grams and add a burst of flavor to yogurts, salads, or smoothies.
Dried Apricots: With a tangy-sweet taste, dried apricots contain about 7.2 grams of fiber per 100 grams. They’re a colorful, nutrient-rich snack perfect for any time of day.
Vegetables
Adding vegetables is a simple way to increase your fiber intake. With so many types, there’s always a variety to try, even if one isn’t your favorite. Here are some top high-fiber vegetables and their fiber content:
Artichokes: Artichokes are a fantastic choice for fiber, offering about 5.4 grams per 100 grams. They’re easy to add to meals and give a solid fiber boost.
Beets: Beets bring more than just fiber; they’re also rich in copper, manganese, potassium, folate, and iron. With about 2.8 grams of fiber per 100 grams, beets are a nutritious option to add to your diet.
Broccoli: Broccoli is a powerhouse of nutrients, including vitamins C, K, and B, plus iron, folate, potassium, manganese, and antioxidants. It also offers around 2.6 grams of fiber per 100 grams.
Brussels Sprouts: Despite mixed opinions on their taste, Brussels sprouts are highly nutritious. They contain folate, potassium, and vitamin K, along with about 3.7 grams of fiber per 100 grams.
Carrots: Carrots are another fiber-friendly vegetable, with around 2.8 grams per 100 grams. They’re also high in vitamin K, B6, and beta carotene, which converts to vitamin A in the body.
Sweet Potatoes: Sweet potatoes offer around 2.5 grams of fiber per 100 grams. They’re also rich in beta carotene, B vitamins, and several essential minerals, making them a hearty addition to your meals.
Nuts And Seeds
Nuts and seeds are great high-fiber options. Here are some top picks for a fiber-rich snack:
Flax Seeds: Flax seeds are tiny but powerful, with around 27 grams of fiber per 100 grams. They’re great sprinkled on oatmeal or blended into smoothies.
Pumpkin Seeds: Pumpkin seeds provide a crunchy texture and about 18 grams of fiber per 100 grams. They’re ideal as a snack or as a topping for salads.
Dried Coconut: Dried coconut offers a mildly sweet flavor with 16 grams of fiber per 100 grams. It’s perfect for adding to desserts or trail mixes.
Sesame Seeds: Sesame seeds pack 14 grams of fiber per 100 grams and add a nutty flavor to baked goods, salads, or stir-fries.
Almonds: With a crunchy bite and 13 grams of fiber per 100 grams, almonds are a convenient, fiber-rich snack that pairs well with fruits or yogurt.
Pine Nuts: Pine nuts bring a buttery texture and around 11 grams of fiber per 100 grams. They’re commonly used in pesto but are also great on salads.
Pistachios: These vibrant green nuts provide about 11 grams of fiber per 100 grams. They make for a tasty snack or a flavorful addition to dishes.
Hazelnuts: Hazelnuts offer a smooth, nutty taste with about 10 grams of fiber per 100 grams, perfect for adding to baked treats or enjoying alone.
Pecans: Pecans deliver a rich, buttery flavor along with 10 grams of fiber per 100 grams. They’re ideal for baking or adding to salads.
Macadamia Nuts: Creamy and slightly sweet, macadamia nuts provide around 9 grams of fiber per 100 grams, making them a luxurious snack choice.
Sunflower Seeds: Sunflower seeds are a convenient snack with about 9 grams of fiber per 100 grams, adding a crunchy texture to salads and bowls.
Other High-Fiber Foods
Along with the high-fiber foods mentioned before, there are plenty more options that can give your fiber intake a boost, some may even surprise you:
Popcorn: Yes, popcorn! This popular snack has about 15 grams of fiber per 100 grams, making it a fun and easy way to add fiber. Perfect for movie nights and as a go-to snack.
Dark Chocolate: Craving something sweet? Dark chocolate can satisfy that craving and give you fiber, too! Choose one with over 70% cocoa to avoid added sugars. With around 10.9 grams of fiber per 100 grams, it’s a treat with benefits.
Oats: Oats are a fantastic source of fiber and contain a special type called beta-glucan, which supports healthy blood sugar and cholesterol. You’ll get roughly 10 grams of fiber in 100 grams of oats, along with a variety of vitamins and minerals.
Lentils: Lentils are legumes, but not to be confused with beans. These small, lens-shaped seeds offer around 8.3 grams of fiber per 100 grams and are easy to add to soups, stews, or salads.
Quinoa: Known as a “pseudograin,” quinoa is packed with nutrients, including all nine essential amino acids. It’s gluten-free and has about 2.8 grams of fiber per 100 grams, plus a good amount of magnesium, iron, and zinc.
