Examples of high fiber foods include kidney beans, strawberries, cruciferous vegetables, oats, chia seeds, and dark chocolate.

Fiber has a range of possible health benefits, such as lowering blood sugar, managing constipation, and boosting heart health.

Many foods offer good sources of dietary fiber. Read on to learn more about high fiber foods.

The following fruits offer good sources of fiber.

Pears

Pears are both tasty and nutritious and can satisfy a sweet tooth. They are also a good source of fiber.

Half of a large fresh pear with the skin contains around 2.9 grams (g)Trusted Source of fiber.

Strawberries

Strawberries are a delicious, healthy option for eating fresh as a summer dessert or as an office snack.

Half a cup of sliced strawberries contains around 2 g of fiber.

As well as fiber, they also contain:

  • vitamin C
  • manganese
  • potassium
  • folate
  • antioxidants

Apples

Apples are a tasty and satisfying fruit. Eaten whole, they also provide both soluble and insoluble fiber.

One medium apple contains around 3 g to 4 g of fiber.

Raspberries

Raspberries are a nutritious fruit with a distinctive flavor.

One cup of fresh raspberries contains 3.3 g of fiber.

Bananas

Bananas provide many nutrients, including vitamin C, vitamin B6, and potassium.

A green or unripe banana also contains a significant amount of resistant starch, an indigestible carbohydrate that functions like fiber.

Half a small fresh banana contains around 1.1 g of fiber.

Avocado

The avocado is high in healthy fats and a good source of fiber.

It also provides vitamin C, potassium, magnesium, vitamin E, and various B vitamins.

One medium whole avocado contains around 10 g of fiber.

Various vegetables provide a good source of dietary fiber.

Carrots

The carrot is a root vegetable you can eat raw or cooked.

Half a cup of cooked carrots contains 2.3 g of fiber, while 1 raw carrot contains 2 g of fiber.

Beets

The beet, or beetroot, is a root vegetable that contains valuable nutrients and antioxidant properties.

Beets also provide inorganic nitrates, nutrients that may have benefits for blood pressure regulation and exercise performance.

There are 2 g of fiber per 100 g of wet beets.

Broccoli

Broccoli is a type of cruciferous vegetable and a nutrient-dense food.

Half a cup of cooked broccoli contains around 2.5 g of fiber.

Artichoke

Artichokes are high in many nutrients and are a good source of fiber.

One cup of cooked artichoke contains around 9.6 gTrusted Source of fiber.

Brussels sprouts

Brussels sprouts are cruciferous vegetables related to broccoli.

One cup of cooked Brussels sprouts contains 6.4 g of fiber.

Sweet potatoes

The sweet potato is a popular tuber that’s very filling and has a sweet flavor.

Sweet potatoes can be a tasty bread substitute or base for nachos.

One cup of cooked sweet potato contains 6.4 g of fiber.

The following legumes contain a good amount of fiber.

Kidney beans

Kidney beans are a popular type of legume. Like other legumes, they provide plant-based protein and various nutrients.

Half a cup of cooked kidney beans contains 5.7 gTrusted Source of fiber.

Lentils

Lentils are economical, versatile, and highly nutritious. They are a good source of fiber and other nutrients.

Half a cup of cooked lentils contains 7.8 g of fiber.

Split peas

Split peas are made from the dried, split, and peeled seeds of peas. They’re often seen in split pea soup served alongside ham, and are also suitable for use in dhals and other recipes.

Half a cup of split peas contains 8.2 g of fiber.

Chickpeas

The chickpea is another type of legume that’s rich in fiber and also provides protein and various minerals

Chickpeas feature in hummus, curries, soups, and many other dishes.

Half a cup of cooked chickpeas contains 6.2 g of fiber.

Lots of other foods contain good sources of dietary fiber.

Oats

Oats are an excellent source of fiber and are high in vitamins, minerals, and antioxidants.

They contain a powerful soluble fiber called beta glucan, which may help manageTrusted Source blood sugar and cholesterol levels.

The fiber content in 100 g of whole grain rolled oats is 10.4 gTrusted Source.

Quinoa

Quinoa is a pseudo-cereal that provides fiber and is a useful source of protein for those on a plant-based diet.

It also contains magnesium, folate, vitamin B1, and phosphorus.

One cup of cooked quinoa contains around 8 g of fiber.

Popcorn

Popcorn can be a fun way to increase fiber.

Air-popped popcorn is very high in fiber, calorie for calorie. However, if you add fat or sugar, the fiber-to-calorie ratio will start to decrease significantly.

Three cups of popcorn contains around 5.8 g of fiber.

Almonds

Almonds are high in many nutrients, and they can be made into almond flour for baking.

One ounce (oz) of almonds contains 3.5 g of fiber.

Chia seeds

Chia seeds are highly nutritious, tiny black seeds. They are an excellent source of fiber.

Try chia seeds mixed into jam or add them to homemade granola bars.

One tablespoon of chia seeds contains 4.1 g of fiber.

Dark chocolate

Dark chocolate can be a good source of nutrients and antioxidants.

Just make sure to choose dark chocolate that has a cocoa content of 70% or higher and avoid products with a lot of added sugar.

The fiber content for dark chocolate can differ depending on the type of polysaccharides with which it is fortified.

What food is highest in fiber?

Fiber comes in different formsTrusted Source and people consume different amounts of specific foods, which makes it hard to compare which food is highest in fiber for dietary purposes. Some high fiber foods include pears, apples, strawberries, quinoa, and oats.

What are the 10 best foods for fiber?

Some top choices to add to the diet are chickpeas, lentils, split peas, oats, apples, pears, almonds, chia seeds, Brussels sprouts, and avocado. However, it’s essential to balance the nutrients in your diet. You’ll need to consider the number of calories and other nutrients per portion, not just the fiber.

How can I increase my fiber?

Adding oatmeal, pulses, and fresh fruits and vegetables to the diet is a good way to increase your fiber intake. Opt for fruits and potatoes with their skins on. Adding fiber gradually can help prevent gas and bloating if you’re not used to eating a lot of fiber.

Fruits high in fiber include strawberries, pears, apples, raspberries, bananas, and avocado.

Vegetables that contain a good amount of dietary fiber include carrots, beets, broccoli, artichoke, sweet potato, and Brussels sprouts.

Oats, quinoa, popcorn, dark chocolate, and legumes such as kidney beans all contain good sources of fiber.

Adding some of the foods above to your diet can increase your fiber intake.