19 High-Fiber Foods and How Much Fiber They Contain
FoodsHitting 25 to 38 grams of fiber a day is much easier when you know which foods carry the most. This list groups common foods by type, with approximate fiber per typical serving.
Values are approximate and based on USDA data for common preparations. Brands and cooking methods vary, so check the label when you can.
Beans and legumes
| Food | Serving | Fiber (approx.) |
|---|---|---|
| Split peas, cooked | 1 cup | 16 g |
| Lentils, cooked | 1 cup | 15 g |
| Black beans, cooked | 1 cup | 15 g |
| Chickpeas, cooked | 1 cup | 12 g |
Legumes are the most efficient fiber source on this list. Adding half a cup of beans to a salad, soup, or rice bowl contributes 6 to 8 grams.
Fruit
| Food | Serving | Fiber (approx.) |
|---|---|---|
| Raspberries | 1 cup | 8 g |
| Pear, with skin | 1 medium | 5.5 g |
| Avocado | 1/2 fruit | 5 g |
| Apple, with skin | 1 medium | 4.5 g |
| Banana | 1 medium | 3 g |
Keep the skin on apples and pears. Much of the fiber is in it.
Whole grains
| Food | Serving | Fiber (approx.) |
|---|---|---|
| Whole-wheat spaghetti, cooked | 1 cup | 6 g |
| Oats, cooked | 1 cup | 4 g |
| Popcorn, air-popped | 3 cups | 3.5 g |
| Brown rice, cooked | 1 cup | 3.5 g |
Nuts and seeds
| Food | Serving | Fiber (approx.) |
|---|---|---|
| Chia seeds | 1 ounce (about 2 tbsp) | 10 g |
| Flaxseed, ground | 2 tbsp | 4 g |
| Almonds | 1 ounce | 3.5 g |
Vegetables
| Food | Serving | Fiber (approx.) |
|---|---|---|
| Green peas, cooked | 1 cup | 9 g |
| Broccoli, cooked | 1 cup | 5 g |
| Sweet potato, baked with skin | 1 medium | 4 g |
A sample high-fiber day
- Breakfast: oatmeal (4 g) with raspberries (8 g) and a tablespoon of chia seeds (5 g)
- Lunch: lentil soup, 1 cup (15 g)
- Snack: an apple with the skin (4.5 g)
- Dinner: chicken or tofu with broccoli (5 g) and brown rice (3.5 g)
That comes to roughly 45 grams, more than most people need, so treat it as a menu of options rather than a plan. Choose the pieces that fit your appetite and build up slowly. Our guide on adding fiber without bloating explains how, and this article covers your daily target.