Curated list
Best high-fiber foods
Foods with the most fiber per serving. Adequate fiber (25-35g/day) supports digestion, satiety, blood sugar stability, and gut health.
Why these
Most adults consume 10-15g/day; the recommendation is 25-35g. These foods make hitting the target easy.
19 top picks
- 1. Chia seeds 58 kcal · 2g P · 1 tbsp
- 2. Flaxseeds (ground) 37 kcal · 1.3g P · 1 tbsp
- 3. Raspberries 64 kcal · 1.5g P · 1 cup
- 4. Blackberries 62 kcal · 2g P · 1 cup
- 5. Lentils (cooked) 230 kcal · 17.8g P · 1 cup cooked
- 6. Chickpeas (cooked) 269 kcal · 14.8g P · 1 cup cooked
- 7. Black beans (cooked) 227 kcal · 15.3g P · 1 cup cooked
- 8. Oatmeal (cooked) 166 kcal · 5.8g P · 1 cup cooked
- 9. Quinoa (cooked) 222 kcal · 8.1g P · 1 cup cooked
- 10. Pear 101 kcal · 0.7g P · 1 medium
- 11. Avocado 320 kcal · 4g P · 1 medium
- 12. Brussels sprouts 38 kcal · 3g P · 1 cup
- 13. Almonds (raw) 162 kcal · 5.9g P · 1 oz (~23 nuts)
- 14. Pistachios (shelled) 157 kcal · 5.6g P · 1 oz (~49 nuts)
- 15. Pumpkin seeds (pepitas) 157 kcal · 8.4g P · 1 oz
- 16. Edamame 188 kcal · 17.1g P · 1 cup shelled
- 17. Sweet potato 112 kcal · 2.1g P · 1 medium baked
- 18. Broccoli 32 kcal · 2.2g P · 1 cup chopped
- 19. Kale 33 kcal · 2.9g P · 1 cup chopped
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