15 Foods With More Fiber To Improve Your Health
A diet high in fiber, which includes foods with more fiber, is one of the easiest and most effective ways to improve your health. From better digestion to balanced blood sugar and heart health, fiber plays a vital role in keeping the body running smoothly. A plant-based diet, rich in whole grains, legumes, vegetables, fruits, nuts, and seeds, naturally provides the fiber your body needs to thrive. Whether transitioning to plant-based eating or simply boosting your daily fiber intake, these 15 high-fiber foods will help you reach your goals—deliciously and naturally.
What is a High Fiber Diet
A high-fiber diet is an eating plan that emphasizes foods rich in dietary fiber, a type of carbohydrate found in plant-based foods that the body cannot digest. Instead of being broken down and absorbed, fiber passes through the digestive tract, helping to regulate the body’s use of sugars, keep the digestive system healthy, and promote a feeling of fullness.
Key Features of a High-Fiber Diet:
Daily intake goal:
Women: 25 grams
Men: 38 grams
(or 14 grams per 1,000 calories consumed)
Emphasizes:
- Whole grains (e.g., oats, quinoa, brown rice)
- Legumes (e.g., lentils, black beans, chickpeas)
- Fruits (e.g., berries, apples, pears)
- Vegetables (e.g., broccoli, carrots, spinach)
- Nuts and seeds (e.g., chia, flaxseed, almonds)
Health Benefits of a High-Fiber Diet
- Improves digestion and prevents constipation
- Supports weight management by promoting satiety
- Lowers cholesterol levels and improves heart health
- Regulates blood sugar levels
- Reduces the risk of certain diseases, such as type 2 diabetes, heart disease, and colorectal cancer
A high-fiber diet is often plant-based by nature, as fiber is found only in plant foods. It encourages whole, unprocessed ingredients and aligns well with vegetarian, vegan, and Mediterranean-style diets.
15 Foods With More Fiber
Here is the list of 15 foods with more fiber.
Lentils (15.6g per cup, cooked)
Packed with protein and fiber, lentils are a staple in plant-based dishes. Use them in soups, stews, or veggie burgers. Lentils is one of the highest foods with more fiber.
Read more about The Benefits of Lentils & Easy Lentil and Vegetable Stew Recipe
Black Beans (15g per cup, cooked)
Not only high in fiber, but also rich in antioxidants and plant protein. Add them to salads, burritos, or chili.
Chickpeas (12.5g per cup, cooked)
A fiber-filled legume that works well in hummus, curries, and roasted snacks.
Get the recipe Chickpea and Vegetable Stir-Fry
Chia Seeds (10g per ounce)
These tiny seeds expand in liquid and form a gel-like texture. Great in smoothies, oatmeal, or pudding.
Get the recipe Berry Chia Pudding Easy & Delicious
Quinoa (5.2g per cup, cooked)
A complete protein and excellent fiber source. Use it as a base for bowls or as a side instead of rice.
Get the recipe The Ultimate Rainbow Quinoa Salad – A Colorful, Nutrient-Packed Delight
Avocado (9.2g per medium fruit)
Creamy and full of healthy fats and fiber, perfect for salads, toast, or smoothies.
Check the recipe Avocado Boats
Oats (8g per cup, cooked)
A classic breakfast food that’s heart-healthy and versatile—make overnight oats or add to baked goods.
Raspberries (8g per cup)
One of the highest-fiber fruits. Enjoy them fresh, in smoothies, or sprinkled on yogurt.
Broccoli (5.1g per cup, cooked)
A cruciferous veggie that also offers vitamins C and K. Great steamed, roasted, or stir-fried.
Check the recipe Grilled Salmon With Quinoa And Broccoli
Sweet Potatoes (5g per medium potato, with skin)
Fiber-packed and loaded with beta-carotene. Roast them or mash for a gut-friendly side.
Pears (5.5g per medium pear, with skin)
Naturally sweet and juicy, they’re an easy snack or dessert with a big fiber punch.
Brussels Sprouts (4g per cup, cooked)
Roasted or sautéed, these mini cabbages are fiber-rich and nutrient-dense.
Almonds (3.5g per ounce)
Great as a snack or sprinkled on salads, almonds also provide healthy fats and protein.
Popcorn (3.5g per 3-cup serving, air-popped)
A fun, whole-grain snack that’s surprisingly high in fiber—just skip the butter!
Flaxseeds (2.8g per tablespoon)
Ground flaxseeds add fiber, omega-3s, and texture to smoothies, cereals, and baked goods.
Incorporating more fiber-rich foods—especially from plant-based sources—is a powerful way to boost overall health. Whether you’re aiming to support digestion, reduce inflammation, or manage your weight, these high-fiber staples make plant-based eating both nutritious and satisfying. Remember to increase fiber gradually and drink plenty of water to support healthy digestion.
Sample of A High-Fiber Daily Meal Plan (Plant-Based)
Here is an example of a daily meal plan that includes foods with more fiber.
Breakfast: Oatmeal with Chia Seeds and Berries
- ½ cup rolled oats (4g fiber)
- 1 tablespoon chia seeds (10g fiber)
- ½ cup raspberries (4g fiber)
- 1 tablespoon almond butter (2g fiber)
- Unsweetened almond milk
Total fiber: ~20g
Lunch: Quinoa Salad with Chickpeas and Veggies
- 1 cup cooked quinoa (5g fiber)
- ½ cup cooked chickpeas (6g fiber)
- ½ cup chopped cucumber
- ½ cup cherry tomatoes
- 1 tablespoon olive oil + lemon juice
- A handful of chopped parsley or greens
Total fiber: ~11g
Snack: Pear + Handful of Almonds
- 1 medium pear with skin (5.5g fiber)
- 10 almonds (1.5g fiber)
Total fiber: ~7g
Dinner: Lentil and Vegetable Stir-Fry
- ¾ cup cooked lentils (11g fiber)
- 1 cup steamed broccoli (5g fiber)
- ½ cup bell peppers
- Garlic, onion, and ginger sautéed in olive oil
- Serve over ½ cup brown rice (1.75g fiber)
Total fiber: ~17g
Daily Total Fiber: 55–60 grams (well above daily recommendation—feel free to scale down portion sizes for moderation)
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