Fiber keeps your digestion healthy, stabilizes blood sugar, and also helps you feel full longer. It can also support heart health, gut health, and sustainable weight management without sacrificing taste or variety.
Whether you’re looking to support your gut microbiome, stay regular, or improve your meals, adding high-fiber foods can be simple and delicious.
Here are 20 tasty, high-fiber foods to keep your digestion happy and energy steady throughout the day.
- Raspberries
Raspberries contain around 6.5 grams of fiber per 100 grams and add natural sweetness to yogurt, oatmeal, or smoothies. - Lentils
Lentils offer about 8 grams of fiber per 100 grams cooked and are excellent in soups, stews, or hearty salads. - Chia Seeds
Chia seeds pack around 34 grams of fiber per 100 grams, expanding in liquid to create a pudding-like texture perfect for breakfasts or snacks. - Black Beans
Black beans provide around 8.7 grams of fiber per 100 grams cooked, adding creaminess to tacos, soups, or grain bowls. - Pears (with skin)
Pears deliver around 3.1 grams of fiber per 100 grams, providing a sweet, hydrating snack that aids digestion. - Oats
Oats contain around 10 grams of fiber per 100 grams and work well in warm porridge, overnight oats, or baked goods. - Broccoli
Broccoli offers about 2.6 grams of fiber per 100 grams, making it a versatile, fiber-rich addition to stir-fries, salads, or roasted trays. - Quinoa
Quinoa provides about 2.8 grams of fiber per 100 grams cooked, offering a nutty texture perfect as a base for warm bowls or salads. - Almonds
Almonds contain about 12.5 grams of fiber per 100 grams, making them a crunchy, satisfying snack that pairs well with fruits or yogurt. - Apples (with skin)
Apples deliver around 2.4 grams of fiber per 100 grams, making them a quick, portable snack for steady energy. - Sweet Potatoes (with skin)
Sweet potatoes offer about 3 grams of fiber per 100 grams cooked, adding a comforting, slightly sweet element to meals. - Avocado
Avocado provides around 6.7 grams of fiber per 100 grams while adding creaminess to toast, salads, and wraps. - Barley
Barley contains around 17.3 grams of fiber per 100 grams uncooked, ideal for soups and grain salads. - Carrots
Carrots offer around 2.8 grams of fiber per 100 grams and can be enjoyed raw, roasted, or grated into salads. - Chickpeas
Chickpeas contain about 7.6 grams of fiber per 100 grams cooked and work well in curries, salads, or hummus. - Popcorn (air-popped)
Popcorn provides about 14.5 grams of fiber per 100 grams, making it a satisfying, whole-grain snack when prepared without excess butter or oil. - Green Peas
Green peas contain around 5.7 grams of fiber per 100 grams cooked, adding a sweet bite to pasta, rice dishes, or salads. - Flaxseeds
Flaxseeds offer about 27.3 grams of fiber per 100 grams, ideal for blending into smoothies or adding to oatmeal and baked goods. - Brussels Sprouts
Brussels sprouts provide about 3.8 grams of fiber per 100 grams, bringing a savory, caramelized flavor when roasted. - Whole Wheat Pasta
Whole wheat pasta contains around 6 grams of fiber per 100 grams cooked, providing a higher-fiber alternative to regular pasta while remaining comforting and versatile.
Fuel Your Day with High Fiber Food
Adding these high-fiber foods to your meals can help you meet your daily needs while keeping your meals tasty, satisfying, and varied. Gradually increasing fiber while drinking plenty of water can help avoid digestive discomfort.
For more detailed guidance on daily fiber intake and its benefits for heart and gut health, Mayo Clinic provides a helpful overview here.
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