Foods High in Fiber
Fiber is one of the most under-consumed nutrients in modern diets. It keeps your digestive system running smoothly, feeds beneficial gut bacteria, and helps regulate blood sugar after meals. Here are the 30 highest-fiber foods in our database, ranked by grams of fiber per serving.
Top 30 Fiber-Rich Foods
| # | Food | Fiber | Calories |
|---|---|---|---|
| 1 | Cocoaper 100g (100g) | 37g | 228 kcal |
| 2 | Chia Seedsper 100g (100g) | 34.4g | 486 kcal |
| 3 | Flaxseed, groundper 100g (100g) | 23.1g | 534 kcal |
| 4 | Snacks, popcorn, air-poppedper 100g (100g) | 14.5g | 387 kcal |
| 5 | sesame seedsper 100g (100g) | 14g | 565 kcal |
| 6 | Chocolate, dark, 70-85% cacao solidsper 100g (100g) | 10.9g | 598 kcal |
| 7 | almondsper 100g (100g) | 10.8g | 579 kcal |
| 8 | Pistachiosper 100g (100g) | 10.6g | 560 kcal |
| 9 | Beans, navyper 100g (100g) | 10.5g | 140 kcal |
| 10 | Passion-fruit,, purpleper 100g (100g) | 10.4g | 97 kcal |
| 11 | Oatsper 100g (100g) | 10.1g | 379 kcal |
| 12 | Coconut Flakesper 100g (100g) | 9.9g | 456 kcal |
| 13 | Almond butter, creamyper 100g (100g) | 9.72g | 614 kcal |
| 14 | Beans, pintoper 100g (100g) | 9g | 143 kcal |
| 15 | coconut meatper 100g (100g) | 9g | 354 kcal |
| 16 | Cereals ready-to-eat, granola, homemadeper 100g (100g) | 8.9g | 489 kcal |
| 17 | Beans, blackper 100g (100g) | 8.7g | 132 kcal |
| 18 | Macadamia Nutsper 100g (100g) | 8.6g | 718 kcal |
| 19 | Peanuts, virginiaper 100g (100g) | 8.5g | 563 kcal |
| 20 | hazelnuts or filbertsper 100g (100g) | 8.41g | 628 kcal |
| 21 | Peas, splitper 100g (100g) | 8.3g | 116 kcal |
| 22 | Dates, deglet noorper 100g (100g) | 8g | 282 kcal |
| 23 | Lentilsper 100g (100g) | 7.9g | 114 kcal |
| 24 | Chickpeasper 100g (100g) | 7.6g | 164 kcal |
| 25 | Beans, kidney, redper 100g (100g) | 7.4g | 127 kcal |
| 26 | sunflower seed, kernelper 100g (100g) | 7.22g | 584 kcal |
| 27 | Avocadosper 100g (100g) | 6.8g | 167 kcal |
| 28 | Bread, pitaper 100g (100g) | 6.1g | 262 kcal |
| 29 | pecans, halvesper 100g (100g) | 5.79g | 691 kcal |
| 30 | Peas, greenper 100g (100g) | 5.7g | 81 kcal |
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Start your free trialWhy Fiber Matters
Dietary fiber comes in two forms, and both matter. Soluble fiber (found in oats, beans, and fruits) dissolves in water and forms a gel that slows digestion, which helps control blood sugar spikes and lowers LDL cholesterol. Insoluble fiber (found in whole grains, nuts, and vegetables) adds bulk to stool and helps prevent constipation.
The gut microbiome thrives on fiber. When bacteria in your large intestine ferment fiber, they produce short-chain fatty acids like butyrate, which nourish the cells lining your colon and reduce inflammation throughout the body. A fiber-rich diet is consistently linked to lower rates of colon cancer, heart disease, and type 2 diabetes.
Most adults in the US consume only about 15 grams of fiber per day, roughly half the recommended 25-38 grams. Increasing fiber intake gradually (to avoid bloating) and drinking plenty of water alongside it is the practical approach. Even small increases, like adding a serving of lentils or an extra portion of vegetables, make a measurable difference.
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Take the free quizCommon Questions About Fiber
How much fiber should I eat per day?
The recommended daily intake is 25 grams for women and 38 grams for men. Most people fall well short of this. Increasing fiber gradually over 2-3 weeks helps avoid bloating and gas as your gut adjusts.
Does fiber help with weight loss?
Yes. Fiber slows gastric emptying, keeping you full longer. High-fiber foods also tend to be lower in calorie density, so you can eat a larger volume of food for fewer calories. Studies show that simply adding more fiber to your diet, without other changes, can lead to meaningful weight loss.
What is the difference between soluble and insoluble fiber?
Soluble fiber dissolves in water and forms a gel-like substance. It helps lower cholesterol and stabilize blood sugar. Good sources include oats, beans, and apples. Insoluble fiber does not dissolve and adds bulk to stool, preventing constipation. Good sources include whole wheat, nuts, and vegetables like cauliflower and green beans.