44 High-Fiber Foods You Should be Eating!

To get 30-40grams of Fiber per Day!

Fiber is the unsung hero of a healthy diet. It keeps your digestion running smoothly, supports heart health, balances blood sugar, and even helps with weight management. Yet, most people aren’t getting enough. The recommended daily intake is around 30-40 grams, but the average person falls short at just 15 grams per day (Yikes!)

A high-fiber diet is also packed with essential vitamins and minerals, making it a key part of an anti-inflammatory lifestyle. Many fiber-rich foods are also nutrient-dense, providing important compounds that support overall health and help reduce inflammation.

So, how do you up your fiber game? By eating more whole, fiber-rich foods! Here I’ll break down 44 high-fiber foods to help you reach your daily goal easily!

Why Fiber Matters

Fiber comes in two forms:

• Soluble fiber dissolves in water, helping to lower cholesterol and stabilize blood sugar.
• Insoluble fiber adds bulk to stool, promoting regular bowel movements and preventing constipation.

Fiber is a type of carbohydrate that your body can’t digest, but that doesn’t mean it’s not important. A high-fiber diet supports gut health, helps keep you full longer, and has even been linked to lower risks of heart disease, type 2 diabetes, and certain cancers. Many fiber-rich foods are also rich in vitamins C, K, B vitamins, magnesium, potassium, and antioxidants, making them powerful for reducing inflammation and supporting long-term health.

44 High-Fiber Foods to Add to Your Diet

Vegetables (Rich in vitamins A, C, and K, plus magnesium and potassium)

1. Artichokes – 6.9g per medium artichoke
2. Brussels sprouts – 4g per cup
3. Carrots – 3.6g per cup (chopped)
4. Broccoli – 5g per cup
5. Sweet potatoes – 4g per medium potato
6. Beets – 3.8g per cup
7. Cauliflower – 2.1g per cup
8. Kale – 2.6g per cup
9. Spinach – 4g per cup (cooked)
10. Bell peppers – 3.1g per cup

Fruits (Packed with vitamin C, antioxidants, and fiber)

1. Raspberries – 8g per cup
2. Blackberries – 7.6g per cup
3. Pears – 5.5g per medium pear
4. Apples – 4.4g per medium apple
5. Avocado – 10g per cup
6. Bananas – 3.1g per medium banana
7. Oranges – 3.1g per medium orange
8. Figs – 5.6g per cup
9. Strawberries – 3g per cup
10. Pomegranate seeds – 7g per cup

Legumes (High in plant-based protein, iron, and folate)

1. Lentils – 15.6g per cup (cooked)
2. Black beans – 15g per cup (cooked)
3. Chickpeas – 12.5g per cup (cooked)
4. Kidney beans – 13.1g per cup (cooked)
5. Green peas – 9g per cup
6. Edamame – 8g per cup
7. Pinto beans – 15.4g per cup (cooked)
8. Navy beans – 19g per cup (cooked)

Whole Grains (Good sources of B vitamins, magnesium, and iron)

1. Oats – 4g per cup (cooked)
2. Quinoa – 5.2g per cup (cooked)
3. Barley – 6g per cup (cooked)
4. Brown rice – 3.5g per cup (cooked)
5. Whole wheat pasta – 6.3g per cup (cooked)
6. Bulgur – 8.2g per cup (cooked)
7. Farro – 5g per cup (cooked)
8. Popcorn – 3.6g per cup (air-popped)

Nuts & Seeds (Rich in omega-3s, vitamin E, and magnesium)

1. Chia seeds – 10g per ounce
2. Flaxseeds – 7.6g per 2 tablespoons
3. Almonds – 3.5g per ounce
4. Pistachios – 3g per ounce
5. Sunflower seeds – 3g per ounce
6. Walnuts – 2g per ounce
7. Pumpkin seeds – 5.2g per ounce
8. Hemp seeds – 1g per tablespoon

How to Get More Fiber in Your Diet

If 30-40 grams of fiber sounds like a lot, don’t worry! Small swaps and additions can help you hit your target:

• Start your day with oatmeal or a smoothie packed with chia seeds.
• Add beans or lentils to soups, salads, and grain bowls.
• Snack on fruit, nuts, or air-popped popcorn.
• Swap white bread, pasta, and rice for whole grain versions.

Sample High-Fiber, Gut-Healthy & Weight-Loss-Friendly Meal Plan (30-40g per Day)

Day 1

• Breakfast: Chia pudding with raspberries, flaxseeds, and almond milk (12g fiber)
• Lunch: Lentil and kale salad with avocado, sunflower seeds, and carrots (14g fiber)
• Snack: Apple with almond butter (6g fiber)
• Dinner: Quinoa & black bean stuffed peppers (10g fiber)

Day 2

• Breakfast: Oatmeal with flaxseeds, walnuts, and blackberries (12g fiber)
• Lunch: Roasted sweet potato & black bean bowl with spinach (13g fiber)
• Snack: Popcorn with sunflower seeds (6g fiber)
• Dinner: Whole wheat pasta with chickpeas, garlic, and kale (10g fiber)

Day 3

• Breakfast: Smoothie with spinach, banana, chia seeds, and berries (12g fiber)
• Lunch: Avocado toast on whole grain bread with pumpkin seeds (10g fiber)
• Snack: Carrot sticks with hummus (5g fiber)
• Dinner: Lentil soup with barley and roasted Brussels sprouts (12g fiber)

Does Eating too much fiber cause you to have some tummy issues? No worries, fiber is important, and we are designed to eat it (thanks to our GI bacteria friends), but if you are used to a low-fiber lifestyle, it just takes a little getting used to, and your GI bacteria has to get used to eating it too. so just Increase fiber intake gradually and drink plenty of water to make the process more comfortable. Also, check out my Gut Healing Guide, which is especially helpful if you are dealing with IBS!

By incorporating these fiber-rich, nutrient-dense foods into your meals, you’ll boost digestion, reduce inflammation, and support healthy weight loss. Try adding a few new high-fiber foods each week and watch how much better you feel!

Are you looking for high-quality chia seeds, flaxseeds, or whole-grain pasta? Check out my favorite fiber-rich pantry staples to stock up and support your gut health!