High-Fiber Foods: 20 Healthy Options to Add to Your Diet

Discover 20 nutritious high-fiber foods, how much fiber you need, and simple ways to add more fiber to your meals for better digestive and overall health. 

What Is Dietary Fiber? 

Dietary fiber is a type of carbohydrate that your body doesn't fully digest. It is found naturally in plant foods and passes through the digestive system while supporting several aspects of health.

There are two broad types of dietary fiber: soluble and insoluble fiber. Many foods contain a combination of both types.

Soluble fiber dissolves in water and can form a gel-like substance during digestion. It is found in foods such as oats, beans, lentils, apples, and some other fruits and vegetables.

Insoluble fiber does not dissolve in water and helps add bulk to stool, which can support regular bowel movements. Whole grains, vegetables, nuts, and seeds are among the foods that provide insoluble fiber.

You don't need to calculate how much of each type you're eating. A varied diet containing fruits, vegetables, whole grains, legumes, nuts, and seeds can provide different types of fiber along with other important nutrients.

How Much Fiber Do You Need Per Day? 

How much fiber you need depends on factors such as your age, sex, and calorie intake. A general guideline for adults is about 14 grams of fiber for every 1,000 calories consumed. This means your individual target may vary. 

For example, someone eating 2,000 calories per day would generally aim for about 28 grams of fiber. Your individual needs may be different depending on your calorie intake and other factors.

The goal isn't to reach your fiber target all at once. If you're currently eating relatively little fiber, gradually increasing the amount in your diet can make it easier for your digestive system to adjust.

Good sources include beans and lentils, fruits, vegetables, whole grains, nuts, and seeds. Choosing a variety of these foods can help you increase fiber while also getting other important nutrients.

20 High-Fiber Foods to Add to Your Diet 

Adding more fiber to your diet doesn't have to be complicated. The best approach is to choose a variety of fiber-rich foods from different food groups. The foods below provide fiber along with other nutrients that can support a balanced eating pattern.

Keep in mind that the amount of fiber in a food can vary depending on the serving size and how the food is prepared.

Legumes

1. Lentils

Lentils are an excellent source of dietary fiber and also provide plant-based protein, iron, and other nutrients. They can be added to soups, salads, stews, grain bowls, or served as a side dish.

2. Black Beans

Black beans provide both fiber and plant-based protein. They can be used in soups, chili, salads, tacos, grain bowls, or other meals.

3. Chickpeas

Chickpeas, also called garbanzo beans, are a versatile source of fiber and plant-based protein. They can be added to salads, soups, stews, grain bowls, or blended into hummus.

4. Split Peas

Split peas are rich in fiber and can be used in soups and other hearty meals. They also provide plant-based protein and several vitamins and minerals.

Fruits 

5. Raspberries

Raspberries are a fiber-rich fruit that can be added to oatmeal, yogurt, smoothies, or eaten on their own. They also provide vitamin C and other beneficial plant compounds.

6. Blackberries

Blackberries provide dietary fiber along with vitamin C and other nutrients. Add them to yogurt, oatmeal, salads, or enjoy them as a simple snack.

7. Pears

Pears are a convenient source of fiber, particularly when eaten with the skin. They can be enjoyed on their own or added to salads, oatmeal, or other meals.

8. Apples

Apples provide dietary fiber, especially when the skin is eaten. They make an easy snack and can also be sliced into oatmeal, salads, or paired with a small amount of nut butter.

Vegetables 

9. Green Peas

Green peas provide dietary fiber along with plant-based protein, vitamins, and minerals. They can be added to soups, salads, grain bowls, stir-fries, or served as a side dish.

10. Broccoli

Broccoli provides dietary fiber along with vitamin C, vitamin K, and other nutrients. It can be roasted, steamed, added to stir-fries, or included in salads and grain bowls.

11. Sweet Potatoes

Sweet potatoes are a fiber-rich vegetable that also provides potassium, vitamin A, and other nutrients. Eating the skin can provide additional fiber when it is prepared and washed appropriately.

12. Artichokes

Artichokes are particularly rich in dietary fiber and can be served as a side dish or added to salads, grain bowls, and other meals.

Whole Grains 

13. Oatmeal

Oatmeal is a convenient whole grain that provides dietary fiber and can be combined with fruits, nuts, seeds, or yogurt for a balanced breakfast.

14. Barley

Barley is a fiber-rich whole grain that can be added to soups, stews, salads, and grain bowls. It also provides other nutrients that contribute to a balanced diet.

15. Quinoa

Quinoa provides dietary fiber along with plant-based protein and other nutrients. It can be used as a base for grain bowls, salads, or served alongside vegetables and other foods.

16. Whole-Grain Bread

Whole-grain bread can provide more fiber than refined white bread, particularly when the whole grain is listed as the primary ingredient. It can be used for sandwiches, toast, or paired with eggs, vegetables, or other nutritious foods.

Nuts and Seeds 

17. Chia Seeds

Chia seeds are a convenient source of dietary fiber and also provide healthy fats, including omega-3 fatty acids. They can be added to oatmeal, yogurt, smoothies, or chia pudding.

18. Ground Flaxseed

Ground flaxseed provides dietary fiber along with healthy fats and other nutrients. It can be stirred into oatmeal, yogurt, smoothies, or added to baked foods.

19. Almonds

Almonds provide dietary fiber along with protein, healthy fats, vitamin E, and other nutrients. A small serving can make a convenient snack or be added to oatmeal, yogurt, salads, or other meals.

20. Avocado

Avocado provides dietary fiber along with healthy fats, potassium, and other nutrients. It can be added to salads, whole-grain toast, grain bowls, or used as an ingredient in other meals.

How to Increase Fiber Without Causing Too Much Bloating 

If you're not used to eating much fiber, increasing your intake too quickly can cause gas, bloating, abdominal discomfort, or changes in bowel habits. The solution isn't to avoid fiber, but to increase it gradually and give your digestive system time to adjust.

Start by adding one or two fiber-rich foods to your meals rather than making a dramatic change overnight. For example, you could add berries to breakfast, beans to lunch, or vegetables to dinner.

Drinking enough fluids is also important when increasing fiber. Fiber and fluids work together to help support normal bowel movements.

You can also spread your fiber intake throughout the day instead of eating a very large amount in one meal.

If you experience persistent or severe digestive symptoms, speak with a healthcare professional rather than assuming that fiber is the cause.

Easy Ways to Add More Fiber to Your Meals 

Increasing your fiber intake can be as simple as making small additions to meals you already enjoy. You don't need to completely change the way you eat.

Breakfast: Add berries, sliced fruit, chia seeds, ground flaxseed, or oats to your breakfast. You can also choose whole-grain toast instead of refined white bread.

Lunch: Add beans, lentils, chickpeas, or extra vegetables to salads, soups, sandwiches, or grain bowls.

Dinner: Include a vegetable with your main meal and choose fiber-rich foods such as beans, lentils, brown rice, barley, or other whole grains.

Snacks: Choose fruit, vegetables, nuts, or seeds instead of snacks that provide little fiber.

Simple swaps: Replace refined grains with whole grains when practical, leave edible fruit and vegetable skins on when appropriate, and gradually add more plant foods to your meals.

How Does Fiber Support Digestive Health? 

Fiber plays an important role in normal digestive function. Some types of fiber help add bulk to stool, while others can be fermented by bacteria in the large intestine.

Eating a variety of fiber-rich plant foods can support regular bowel movements and contribute to a healthy eating pattern. Foods such as fruits, vegetables, beans, lentils, whole grains, nuts, and seeds provide different types of fiber.

Fiber can also help you feel fuller after meals, which may make it easier for some people to maintain a balanced eating pattern.

However, more fiber isn't always better. Increasing your intake gradually and drinking enough fluids can help reduce the digestive discomfort that sometimes occurs when someone suddenly eats much more fiber than usual.

Can Fiber Help With Weight Management? 

Fiber can be part of a healthy eating pattern that supports weight management. Many high-fiber foods, including vegetables, fruits, beans, lentils, and whole grains, can help make meals more filling while providing important nutrients.

Fiber-rich foods can also add volume to meals without requiring you to rely on highly processed foods. However, eating more fiber by itself does not guarantee weight loss. Overall food intake, food quality, physical activity, sleep, and other lifestyle factors all play a role in weight management.

A practical approach is to replace some lower-fiber foods with naturally fiber-rich options. For example, you could choose whole-grain bread instead of refined bread, add beans to a meal, or have fruit instead of a highly processed snack.

If you're working on weight management, focus on gradually building a balanced eating pattern rather than relying on fiber as a quick weight-loss solution.

If you're working on your overall weight-management goals, see our guide to Why Am I Not Losing Weight Even Though I Eat Healthy and Exercise? for practical strategies to consider. 

How to Choose High-Fiber Foods 

When choosing high-fiber foods, look beyond the fiber number alone. Foods such as beans, lentils, fruits, vegetables, whole grains, nuts, and seeds can provide fiber along with vitamins, minerals, healthy fats, protein, and other nutrients.

Whole or minimally processed foods are generally useful choices because they provide a combination of nutrients rather than isolated fiber.

When buying packaged foods, you can check the Nutrition Facts label to compare fiber amounts between products. Also look at added sugars, sodium, saturated fat, and the ingredient list rather than choosing a food based on fiber content alone.

A varied diet that includes different types of plant foods can help you get fiber from multiple sources while keeping your overall eating pattern balanced.

Pairing fiber-rich foods with a source of protein can also help you build more balanced meals. For more ideas, see our guide to High-Protein Foods: What to Eat and Why It Matters. 

Can Fiber Support Gut Health? 

Some types of dietary fiber are fermented by bacteria in the large intestine. This process produces compounds that can interact with the gut and may contribute to a healthy digestive environment.

Different types of fiber can have different effects in the digestive system, which is another reason to eat a variety of plant foods rather than relying on a single source.

Foods such as beans, lentils, oats, fruits, vegetables, nuts, seeds, and whole grains can provide different types of fiber. Including a variety of these foods in your diet can support overall dietary quality and digestive health.

If you have a digestive condition or regularly experience significant bloating, abdominal pain, diarrhea, constipation, or other persistent symptoms, speak with a healthcare professional for individualized advice.

Bottom Line: How to Get More Fiber in Your Diet 

Getting enough fiber doesn't require a major change to your diet. The simplest approach is to gradually include more fiber-rich foods from different food groups, such as beans, lentils, fruits, vegetables, whole grains, nuts, and seeds.

Aim for variety rather than relying on one “superfood.” These foods provide fiber along with other nutrients that contribute to a balanced eating pattern.

If you're currently eating very little fiber, increase your intake gradually and drink enough fluids to help your digestive system adjust.

Remember that individual nutrition needs can vary. If you have a digestive condition or another health concern that affects your diet, consider speaking with a healthcare professional for personalized guidance.

Frequently Asked Questions About High-Fiber Foods 

What Foods Are High in Fiber?

High-fiber foods include beans, lentils, chickpeas, peas, berries, pears, apples, broccoli, sweet potatoes, artichokes, oats, barley, whole-grain bread, chia seeds, ground flaxseed, almonds, and avocados. Fruits, vegetables, whole grains, legumes, nuts, and seeds are among the main food groups that provide dietary fiber.

When possible, choose a variety of fiber-rich foods rather than relying on one food. This helps you get fiber along with other nutrients such as vitamins, minerals, protein, and healthy fats.

How Much Fiber Do I Need Per Day?

How much fiber you need depends on factors such as your age, sex, and calorie intake. A general guideline for adults is about 14 grams of fiber for every 1,000 calories consumed. For example, someone eating 2,000 calories per day would generally aim for about 28 grams of fiber.

Individual needs can vary, so the goal is to build a consistent, fiber-rich eating pattern rather than focus on reaching an exact number every day. If you're increasing your fiber intake, do so gradually and drink enough fluids to help your digestive system adjust.

What Are the Best High-Fiber Foods for Digestion?

The best high-fiber foods for digestion are a variety of fruits, vegetables, legumes, whole grains, nuts, and seeds. Good choices include berries, pears, apples, broccoli, sweet potatoes, lentils, beans, chickpeas, oats, barley, chia seeds, and ground flaxseed.

Different types of fiber can support digestion in different ways. Some fiber helps add bulk to stool, while other types can be fermented by bacteria in the large intestine. Eating a variety of fiber-rich foods can help support regular bowel movements and a healthy digestive system.

If you're not used to eating much fiber, increase your intake gradually and drink enough fluids. This can help reduce gas, bloating, and other digestive discomfort that may occur when fiber intake increases too quickly.

Can Fiber Help With Weight Management?

Fiber can support weight management as part of an overall healthy eating pattern. Many high-fiber foods, including vegetables, fruits, beans, lentils, and whole grains, can help you feel fuller after meals while providing important nutrients.

Fiber-rich foods can also add volume to meals, which may make it easier to build satisfying meals without relying heavily on highly processed foods. However, eating more fiber by itself does not guarantee weight loss. Overall food intake, physical activity, sleep, and other lifestyle factors also influence weight management.

A practical approach is to gradually replace some lower-fiber foods with naturally fiber-rich options, such as choosing whole-grain bread instead of refined bread or adding beans and vegetables to a meal.

Can Eating Too Much Fiber Cause Bloating?

Yes. Increasing your fiber intake too quickly can cause gas, bloating, abdominal discomfort, or changes in bowel habits. This is more likely if your body isn't used to getting much fiber.

Fiber is still an important part of a healthy diet, so the solution is usually to increase it gradually rather than avoid it. Adding smaller amounts of fiber-rich foods over time gives your digestive system an opportunity to adjust.

Drinking enough fluids can also help your digestive system handle an increase in fiber. If you experience persistent or severe abdominal pain, bloating, or other digestive symptoms, talk with a healthcare professional.

How Can I Increase Fiber Without Causing Bloating?

The best way to increase fiber without causing too much bloating is to do it gradually. Instead of making a large change all at once, add small amounts of fiber-rich foods to your meals over several days or weeks.

For example, you could start by adding berries or oats to breakfast, beans or lentils to lunch, and an extra serving of vegetables to dinner. You can also gradually replace refined grains with whole-grain options.

Drinking enough fluids is important as you increase fiber. Spreading fiber-rich foods throughout the day rather than eating a very large amount in one meal may also make the transition more comfortable.

If you continue to experience significant bloating, abdominal pain, or other digestive symptoms despite making gradual changes, speak with a healthcare professional.

Is Fiber Good for Gut Health?

Yes. Fiber can support gut health as part of a varied, balanced diet. Some types of fiber are fermented by bacteria in the large intestine, producing compounds that can interact with the gut and support a healthy digestive environment.

Different fiber-rich foods provide different types of fiber, so eating a variety of foods such as beans, lentils, oats, fruits, vegetables, nuts, seeds, and whole grains can be beneficial.

Increasing fiber gradually is important because a sudden increase can cause gas or bloating. If you have persistent digestive symptoms or a diagnosed digestive condition, speak with a healthcare professional for individualized advice.

What Is the Difference Between Soluble and Insoluble Fiber?

Soluble and insoluble fiber are two broad types of dietary fiber, and many foods contain a combination of both.

Soluble fiber dissolves in water and can form a gel-like substance during digestion. It is found in foods such as oats, beans, lentils, apples, and some fruits and vegetables.

Insoluble fiber does not dissolve in water and helps add bulk to stool, which can support regular bowel movements. Whole grains, vegetables, nuts, and seeds are among the foods that provide insoluble fiber.

You don't need to calculate how much soluble or insoluble fiber you eat. Eating a variety of fruits, vegetables, legumes, whole grains, nuts, and seeds can provide different types of fiber as part of a balanced diet.

Sources and Further Reading 

CDC — Healthy Eating Tips

NIDDK — Eating, Diet, & Nutrition for Constipation
U.S. Department of Health and Human Services — Dietary Guidelines for Americans, 2025–2030
Mayo Clinic — Chart of High-Fiber Foods