High Fiber Foods

Brierley Horton, M.S., RD is a dietitian nutritionist, content creator and strategist, and avid mental health advocate. She is co-host and co-creator of the Happy Eating podcast, which breaks down the connection between food and mental wellness.

Put a group of registered dietitians in a room and ask about nutrition, and you’ll quickly learn we each tend to have our own personal PR campaign for certain nutrients. You’ll hear a lot of buzz about protein—and, trust me, I love my dairy. In fact, I’ve waxed poetic about cottage cheese many times. But seeing that I’m writing this, fiber is one of my faves. Most people aren’t getting enough of it and keeping you regular is just the beginning of its benefits—it supports everything from gut health to heart health.

The Best High-Fiber Foods

The highest fiber foods are legumes like lentils and beans, both of which can deliver up to 15 grams of fiber per cup.
Seeds also deliver a powerful punch of fiber—a single ounce of chia seeds contains about 10 grams of fiber.
Fruits and vegetables are a great way to get more fiber, too: a cup of raspberries boasts 8 grams, a medium pear or a cup of broccoli has about 5 grams, and a medium potato has 4 ½ grams.

But what exactly is fiber? What are the actual health benefits of fiber? And how can you meet your daily fiber goals? Let’s dig in.

What Is Fiber—and What Are the Health Benefits of Fiber?

If you equate fiber with bran muffins or Metamucil, you’re not wrong, but there’s a lot more to fiber than just so-called roughage. Big picture: fiber is key to a healthy diet because it keeps you regular, it has been associated with promoting heart health, and it’s one nutrient that fills you up (not out) and, thus, has been linked with help with weight loss and weight control.

There are two types of fiber—soluble and insoluble—and your body treats them exactly as their name implies. Soluble fiber is the kind your body can break down and it’s associated with helping to improve cholesterol, for example, while insoluble fiber is a type your body can’t break down and so it serves as food for the bugs in your gut microbiome.

How Much Fiber Do You Need Each Day—and What Foods Are High in Fiber?

Of course, it’s key to eat foods that are high in fiber, such as lentils, raspberries, popcorn, and Brussels sprouts. But also, eating foods that are very low in fiber can be equally (and negatively) impactful on your health. In fact, ultraprocessed foods, which are notoriously low in fiber, make up half the total calorie intake in many of our diets. If you focus on eating more fiber-rich foods, you’ll naturally crowd out lower fiber foods from your diet. (For more on the specific fiber gram count per serving, check out the FAQ section below).

Generally speaking, aim for 28 grams of fiber each day. Or, 14 grams of fiber for every 1,000 calories consumed each day.

If (or when) you begin to increase your daily fiber intake, go slow. Upping your fiber intake too quickly can lead to bloating, gas, cramps, and other GI discomfort. A gradual introduction, however, gives your gastrointestinal tract a chance to adapt—introducing an additional two to three grams a day is a healthy approach. And keep up with your hydration, as water helps move that fiber through your system.

Luckily, eating more fiber can also mean eating more of the foods you already love—from hearty grain bowls to cheesy veggie burgers and crisp, colorful salads. And to help you introduce more fiber into your diet (or just keep up your daily quota) in a tasty way, we’ve pulled together a handful of our favorite high-fiber recipes. By all means, eat the bran muffin if that brings you joy, but then consider one of these recipes, which lean on high-fiber foods, for lunch or dinner.

Mediterranean Chicken-Chickpea Salad

Mediterranean Chicken and Chickpea Salad

Thanks to the combination of chickpeas, bell peppers, and tomatoes, a serving of this Mediterranean Chicken-Chickpea Salad delivers four grams of fiber—that’s 14 percent of your daily value of fiber. One salad serving also delivers 20 grams of protein, or 40 percent of your daily value. That combination of fiber and protein makes this recipe quite satisfying, keeping you feeling full long after the meal has ended.

Turkey Lettuce Wrap Tacos

This vegetable-heavy Turkey Lettuce Wrap Taco recipe is unique in that it’s high in fiber, but low in carbohydrates, and also high in protein. It delivers seven grams of fiber and 21 grams of protein, which is one quarter of your daily value for fiber and 42 percent of your daily goal for protein. Using lettuce instead of tortillas is what helps to keep the carb count low.

Black Bean Veggie Burgers

Black beans aren’t the only fiber-rich ingredient in these vegetarian burgers—there’s also beets and sweet potatoes. The whole wheat breadcrumbs and flour add a little fiber, too. This vegetarian-friendly recipe also packs a healthy amount of protein at 30 percent of your daily value.

Roasted Roots Power Bowl

Of the recipes on this list, this Roasted Roots Power Bowl is the one with the most fiber. Thanks to quinoa, celery root, and sweet potato, this recipe delivers 10 grams of fiber per serving, which is 40 percent of your daily target. Despite its veg-heavy tendencies, you do get a nice amount of protein, in part thanks to the chunks of cheddar cheese.

Sheet-Pan Caesar Chicken and Potatoes

Potatoes, especially when eaten with their skin on, are an often overlooked higher fiber ingredient. In this Sheet-Pan Caesar Chicken and Potatoes one-pan dinner, they steal the spotlight. Asparagus also delivers some fiber and the chicken makes this recipe the highest on the list when it comes to protein (it gives you 100% of your daily value).

Remember, getting more fiber doesn’t require a complete diet overhaul. Small shifts—like adding beans to salads, choosing whole grains more often, and building meals around vegetables and fruits—can add up quickly. And when those meals also include flavorful and satisfying ingredients, eating more fiber becomes a habit you’ll actually want to stick with.

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Frequently Asked Questions

What are high fiber foods?

Your best whole food sources of fiber are legumes, fruits, vegetables, whole grains, and nuts and seeds. Legumes are typically the most fiber-packed: a cup of lentils and a cup of black beans each have 15 grams fiber. Fruits with skin (think: pears and apples) and berries tend to be higher in fiber compared to other fruits. Whole grains, such as oatmeal and barley, are good sources of fiber—and choosing whole wheat versions of things like bread, pasta, and flour will always deliver a bit more fiber than their white, refined counterparts.

How can I get 30 grams of fiber per day?

There’s no set rule for how to incorporate 30 grams of fiber each day into your diet. But breaking your total goal down into 10 grams of fiber per meal can make it more achievable. So, what does 10 grams of fiber at each meal look like?

- Breakfast: 1 cup of oatmeal and a heaping half cup of raspberries will get you to 10 grams quickly.

- Lunch: Pair a cup of a whole grain like barley or quinoa with a half cup of beans and you’ve exceeded 10 grams.

- Dinner: serve yourself a hefty portion of broccoli or peas (1 cup has about 5 grams fiber) and choose a whole wheat bread or brown rice and you’re pretty close to 10 grams.

Choosing to snack on popcorn or a serving of nuts or sunflower seeds will give you an additional 3 to 4 grams of fiber, which is a great way to fill in any gaps in fiber from meals.

What are the signs of low fiber?

Unlike other nutrients like vitamin D or calcium, if you eat a diet that’s low in fiber, you won’t have a blood level that shows you’re insufficient in fiber. One of the easiest ways to tell if your diet is chronically low in fiber is if you are often constipated. Another way to know if your diet is low in fiber is by looking at the foods you eat: If your diet mostly contains ultraprocessed foods and very few whole foods, you’re likely falling short on fiber. While there are longer-term effects of following a low-fiber diet, it will take years for those to surface, so looking at the frequency of your bowel movements, their composition, and the primary foods in your daily diet is your best measure.

What health benefits can I get from eating more fiber?

Not only is fiber an essential component of a healthy diet, but also research has shown that getting adequate fiber in your diet is good for your heart, gastrointestinal, and metabolic health. It also has the potential to lower your risk of chronic conditions, such as colorectal cancer and diabetes.

Foods that are high in fiber tend to be high in either soluble or insoluble fiber. Soluble fiber is exactly as its name implies and it is soluble in water. It is well known for its ability to bind to cholesterol and ferry it out of the body, helping to keep cholesterol at healthy levels. Insoluble fiber, on the other hand, is just that—not digestible—and is the kind of fiber that helps to keep you regular and feeds the good bugs in your gut microbiome.

How much fiber do I actually need?

The daily recommended value for fiber is 28 grams. That amount is based on a 2,000-calorie diet and appears as a percentage on the nutrition facts panel of food labels. The National Academies of Medicine, however, suggests that women aim for 25 grams per day and men 38 grams. These targets are based on evidence that shows dietary fiber may help lower risk of heart disease and other chronic conditions.

Remember, getting more fiber doesn’t require a complete diet overhaul. Small shifts—like adding beans to salads, choosing whole grains more often, and building meals around vegetables and fruits—can add up quickly. And when those meals also include flavorful and satisfying ingredients, eating more fiber becomes a habit you’ll actually want to stick with.