Fiber is an essential nutrient often hailed for its incredible health benefits, from weight management to improved digestion. If you believe that increasing your fiber intake means a monotonous diet of bland foods, think again! The world of high-fiber foods extends far beyond just apples and kale, offering a diverse and delicious range of options to meet your daily needs.
Many people are unaware of the sheer variety of foods packed with fiber. Whether you’re not a fan of fruits or vegetables, or simply looking to expand your palate, there are plenty of tasty ways to incorporate fiber into your diet and enjoy what you eat. High-fiber foods are incredibly versatile and can be integrated into any meal, snack, or dietary preference.
To showcase this variety, we’ve compiled a list of diverse foods brimming with fiber – far more than you might find in a single apple or bowl of kale. We’ve categorized them to make it even easier for you to explore. This list of 50 is just the beginning, a glimpse into the vast selection of high-fiber foods available to you.
Discovering Fiber-Rich Fruits (Fiber Foods 1-6)
Fruits are not only delicious but also a fantastic source of fiber. Remember that a standard serving of fruit contains about 15 grams of carbohydrates, so serving sizes can vary.
1. Avocado (1 cup cubed): 10g fiber
While often considered a healthy fat, avocado is botanically a fruit and a fiber powerhouse. Be mindful of serving sizes due to its fat content.
2. Blueberries (3/4 cup): 5g fiber
These small but mighty berries are packed with antioxidants and a good dose of fiber.
3. Blackberries (1 cup): 8g fiber
Juicy and flavorful, blackberries are a delightful way to increase your fiber intake.
4. Gooseberries (1 cup): 6g fiber
These tart berries offer a unique flavor and a good amount of fiber.
5. Pear (1 medium): 5.5g fiber
Pears are a sweet and satisfying fruit that provides a healthy dose of fiber.
6. Raspberries (1 cup): 8g fiber
Delicate and flavorful, raspberries are another excellent source of dietary fiber.
Non-Starchy Vegetables: Fiber-Rich and Versatile (Fiber Foods 7-13)
Non-starchy vegetables are nutritional powerhouses, naturally low in calories and carbohydrates, and rich in fiber. Enjoy them freely to boost your fiber intake.
7. Artichoke (1 large): 9g fiber
Artichokes, especially the hearts, are a surprisingly good source of fiber and offer a unique flavor.
8. Brussels Sprouts (16 Brussels Sprouts): 6g fiber
These mini cabbages are packed with nutrients and fiber, becoming increasingly popular for their health benefits and versatility in cooking.
9. Collard Greens (1 cup cooked): 7.6g fiber
Collard greens are a leafy green vegetable rich in vitamins, minerals, and a significant amount of fiber.
10. Jicama (1 cup raw): 6.3g fiber
Jicama, also known as yam bean, is a root vegetable with a crisp texture and mild, sweet flavor, offering a good source of fiber.
11. Kohlrabi (1 cup raw): 5g fiber
Kohlrabi, a cruciferous vegetable, has a unique, slightly sweet and peppery flavor, and contributes to your daily fiber intake.
12. Riced Broccoli (2 cups): 6g fiber
Riced broccoli is a versatile and convenient way to incorporate more vegetables and fiber into your meals.
13. Turnip Greens (1 cup cooked): 5g fiber
Turnip greens are another leafy green that is often overlooked but is packed with nutrients and fiber.
Pantry Staples: Beans, Seeds, and Grains Rich in Fiber (Fiber Foods 14-25)
Your pantry can be a treasure trove of high-fiber foods. Beans, peas, lentils, nuts, seeds, and grains are all excellent sources of fiber and can be easily incorporated into your daily meals.
14. Basil Seeds (1 Tbsp): 7g fiber
Basil seeds are tiny but mighty, expanding when soaked in liquid and providing a significant fiber boost.
15. Black-Eyed Peas (1 cup cooked): 8g fiber
Black-eyed peas are a versatile legume, offering a creamy texture and a good source of fiber.
16. Black Beans (1 cup cooked): 15g fiber
Black beans are a fiber superstar, packed with protein and nutrients, making them a great addition to any diet.
17. Bulgur (1/4 cup uncooked): 5g fiber
Bulgur is a whole grain with a nutty flavor and chewy texture, providing a good source of fiber.
18. Chia Seeds (1 Tbsp): 5g fiber
Chia seeds are another fiber powerhouse, known for their ability to absorb liquid and form a gel, adding both fiber and omega-3 fatty acids to your diet.
19. Chickpeas/ Garbanzo Beans (1 cup): 13g fiber
Chickpeas, or garbanzo beans, are incredibly versatile, used in hummus, salads, and countless dishes, all while delivering a substantial amount of fiber.
20. Coconut Flour (2 Tbsp): 5g fiber
Coconut flour is a gluten-free alternative to wheat flour, offering a unique flavor and a good source of fiber in baking.
21. Edamame (1 cup, shelled): 10g fiber
Edamame, or young soybeans, are a delicious and fun snack, steamed or roasted, and a great source of fiber and protein.
22. Kidney Beans (1 cup): 12g fiber
Kidney beans, with their distinctive shape and mild flavor, are another fiber-rich legume, perfect for chili and stews.
23. Lentils (1 cup cooked): 16g fiber
Lentils are nutritional powerhouses, boasting high fiber and protein content, and are incredibly versatile for soups, stews, and salads.
24. Oat Bran (1/3 cup): 7g fiber
Oat bran, the outer layer of the oat grain, is incredibly high in soluble fiber, known for its cholesterol-lowering benefits.
25. Wheat Bran (1/2 cup): 12g fiber
Wheat bran, similar to oat bran, is the outer layer of the wheat grain and a concentrated source of insoluble fiber, aiding in digestive health.
Convenient Packaged Foods with Added Fiber (Fiber Foods 26-50+++)
In today’s fast-paced world, packaged foods can be a convenient way to boost your fiber intake. Many brands are now offering high-fiber options in cereals, snacks, and even desserts.
Cereals
26. ALL-BRAN BRAN BUDS (1/3 cup): 13g fiber
All-Bran Bran Buds are a cereal specifically designed for high fiber content.
27. ALL-BRAN ORIGINAL (1/2 cup): 10g fiber
All-Bran Original is another classic high-fiber cereal option.
28. FIBER ONE (1/2 cup): 14g fiber
Fiber One cereal is well-known for its very high fiber content per serving.
29. JULIAN BAKERY PROGRANOLA (1/2 cup): 12-15g fiber
Julian Bakery ProGranola offers a grain-free granola option that is also high in fiber.
30. NATURE’S PATH SMARTBRAN (1/2 cup): 11g fiber
Nature’s Path SmartBran is another good choice for a high-fiber breakfast cereal.
31. POOP LIKE A CHAMPION (1/2 cup): 16g fiber
Poop Like A Champion is a gluten-free cereal with a very high fiber content, designed to support digestive health.
Crackers and Savory Snack Foods
32. BRAMI ITALIAN SNACKING LUPINI BEANS (25 beans): 5g fiber
Brami Lupini Beans are a unique snack option, offering a savory flavor and a good source of fiber.
33. BADA BEAN BADA BOOM CRUNCHY BROAD BEANS (1 1-oz pack): 5g fiber
Bada Bean Bada Boom Crunchy Broad Beans are a crunchy and flavorful snack made from broad beans, providing fiber and protein.
34. DADA CHEESY CAULIFLOWER POPCORN FLORETS (1 bag): 5g fiber
Dada Cheesy Cauliflower Popcorn Florets are a unique snack made from cauliflower, offering a healthier and fiber-containing alternative to traditional popcorn.
35. GG BRAN CRISPBREADS (4 crackers): 16g fiber
GG Bran Crispbreads are exceptionally high in fiber and low in calories, making them a popular choice for weight management and digestive health.
36. HARVEST SNAPS LIGHTLY SALTED GREEN PEA SNAP CRISPS (1 oz, ~22 pieces): 5g fiber
Harvest Snaps Green Pea Snap Crisps are a baked snack made from green peas, offering a lighter and fiber-rich alternative to potato chips.
37. RHYTHM SUPERFOODS BEET CHIPS (1 1.4-oz bag): 7g fiber
Rhythm Superfoods Beet Chips are made from dehydrated beets, providing a naturally sweet and earthy flavor along with fiber.
38. RHYTHM SUPERFOODS CARROT STICKS (1 1.4-oz bag): 10-11g fiber
Rhythm Superfoods Carrot Sticks are dehydrated carrot sticks, offering a crunchy texture and a good source of fiber.
39. TRADER JOE’S ORGANIC DEHYDRATED CARROTS OF MANY COLORS SNACK (1 40-g bag): 11g fiber
Trader Joe’s Organic Dehydrated Carrots are another convenient and fiber-rich snack option made from carrots.
Sweeter Snack Foods and Desserts
40. FIBER GOURMET CINNAMON THINABLES (1 1-oz package): 12g fiber
Fiber Gourmet Cinnamon Thinables are a sweet and crunchy snack with a significant amount of added fiber.
41. CHOCORITE LOW CARB CANDY BARS (2-pieces): 13g fiber
Chocorite Low Carb Candy Bars are designed to be lower in carbohydrates but surprisingly high in fiber.
42. F-FACTOR FIBER/PROTEIN BARS (1 bar): 20g fiber
F-Factor Fiber/Protein Bars are specifically formulated to be very high in fiber and protein, promoting satiety and digestive health.
43. LILY’S SWEETS CHOCOLATE BARS (1/3 bar): 6g-10g fiber
Lily’s Sweets Chocolate Bars, while being a dessert, offer a range of fiber content depending on the flavor, using stevia instead of sugar.
44. SMART SWEETS GUMMY CANDIES (1 50-g bag): 11-24g fiber
Smart Sweets Gummy Candies are designed to be a healthier alternative to traditional gummy candies, with significantly reduced sugar and added fiber.
Pastas and “Pastas”
45. AL DENTE CARBA-NADA EGG FETTUCCINE (1 1/2 cups dry): 7g fiber
Al Dente Carba-Nada Egg Fettuccine is a lower-carb pasta option that still provides a decent amount of fiber.
46. BANZA CHICKPEA PASTAS (2 oz dry): 8g fiber
Banza Chickpea Pastas are made from chickpeas, offering a gluten-free and higher-fiber alternative to traditional wheat pasta.
47. FIBER GOURMET LIGHT PASTAS (2 oz dry): 19g fiber
Fiber Gourmet Light Pastas are specifically engineered to be very high in fiber and lower in calories compared to regular pasta.
48. TOLERANT ORGANIC LENTIL PASTAS (3 oz dry): 9g fiber
Tolerant Organic Lentil Pastas are made from lentils, providing a gluten-free and protein-rich pasta option with added fiber.
49. TRADER JOE’S CAULIFLOWER GNOCCHI (1 cup): 6g fiber
Trader Joe’s Cauliflower Gnocchi, made primarily from cauliflower, offers a lower-carb and vegetable-based alternative to traditional gnocchi with some fiber content.
Other High-Fiber Options
50. F-FACTOR 20/20 FIBER/PROTEIN POWDER (2 scoops, or 1/2 cup): 20g fiber
F-Factor 20/20 Fiber/Protein Powder is a supplement designed to significantly boost fiber and protein intake, easily mixed into shakes or other beverages.
51. OLIPOP SPARKLING TONICS (1 12-oz can): 9g fiber
Olipop Sparkling Tonics are a healthier soda alternative that surprisingly contains a good amount of fiber thanks to plant-based ingredients.
Important Note: While this list highlights high-fiber foods, it’s crucial to remember that “high-fiber” doesn’t automatically mean “free food.” Pay attention to portion sizes and overall nutritional content to align these choices with your dietary goals. Fiber is a powerful nutrient, and incorporating these diverse foods is a delicious step towards a healthier diet.
