Foods High in Fiber: Chart and Easy Ways to Eat More
Most people know fiber is good for them, but very few actually get enough. Fiber keeps digestion regular, helps you feel full longer, supports healthy cholesterol and blood sugar, and feeds the good bacteria in your gut. The easiest way to get more is simply to eat more of the right foods.
This guide lists foods high in fiber with real numbers per serving, explains soluble vs. insoluble fiber, shows how much you need each day and gives simple ways to add more without stomach trouble. It also answers common questions from Reddit and Google.
Quick answer: Foods high in fiber include legumes like split peas, lentils and black beans (about 15 to 16 grams per cooked cup), chia seeds (about 10 grams per ounce), raspberries (8 grams per cup), green peas (9 grams per cup), pears, apples with the skin, broccoli, whole-wheat pasta, barley, quinoa, oats, almonds and popcorn. Most adults should aim for about 14 grams of fiber per 1,000 calories, which is roughly 28 grams a day on a 2,000-calorie diet.
How Much Fiber Do You Need?
According to Mayo Clinic, a good target is about 14 grams of fiber for every 1,000 calories you eat. On a typical 2,000-calorie diet, that is about 28 grams a day. Many adults get only about half that.
Foods High in Fiber: Chart by Food Group
These numbers come from Mayo Clinic’s fiber chart and are rounded to the nearest half gram.
Legumes, nuts and seeds
| Food | Serving | Fiber |
|---|---|---|
| Split peas, boiled | 1 cup | 16 g |
| Lentils, boiled | 1 cup | 15.5 g |
| Black beans, boiled | 1 cup | 15 g |
| White beans, canned | 1 cup | 13 g |
| Chia seeds | 1 ounce | 10 g |
| Almonds | 1 ounce (about 23) | 3.5 g |
| Pistachios | 1 ounce (about 49) | 3 g |
Fruits
| Food | Serving | Fiber |
|---|---|---|
| Raspberries | 1 cup | 8 g |
| Pear | 1 medium | 5.5 g |
| Apple, with skin | 1 medium | 4.5 g |
| Banana | 1 medium | 3 g |
| Orange | 1 medium | 3 g |
| Strawberries | 1 cup | 3 g |
Vegetables
| Food | Serving | Fiber |
|---|---|---|
| Green peas, boiled | 1 cup | 9 g |
| Broccoli, boiled | 1 cup | 5 g |
| Brussels sprouts, boiled | 1 cup | 4.5 g |
| Baked potato, with skin | 1 medium | 4 g |
| Sweet corn, boiled | 1 cup | 4 g |
| Carrot, raw | 1 medium | 1.5 g |
Grains
| Food | Serving | Fiber |
|---|---|---|
| Whole-wheat spaghetti, cooked | 1 cup | 6 g |
| Pearled barley, cooked | 1 cup | 6 g |
| Bran flakes | 3/4 cup | 5.5 g |
| Quinoa, cooked | 1 cup | 5 g |
| Oatmeal, instant, cooked | 1 cup | 4 g |
| Popcorn, air-popped | 3 cups | 3.5 g |
| Brown rice, cooked | 1 cup | 3.5 g |
Soluble vs. Insoluble Fiber
- Soluble fiber dissolves in water and forms a gel. It can help lower cholesterol and steady blood sugar. Good sources: oats, beans, apples, citrus, barley and chia seeds.
- Insoluble fiber adds bulk and helps food move through your gut, which helps with regularity. Good sources: whole wheat, bran, nuts, and many vegetables and fruit skins.
Most plant foods contain both, so eating a variety covers you.
Easy Ways to Eat More Fiber
- Start the day with oatmeal or a high-fiber cereal topped with berries. See is oatmeal good for you.
- Add beans or lentils to soups, salads and tacos.
- Choose whole-grain bread, pasta and brown rice.
- Keep the skin on apples, pears and potatoes.
- Snack on fruit, nuts, popcorn or veggies with hummus.
- Sprinkle chia or ground flax seeds on yogurt.
Add Fiber Slowly
Increasing fiber too fast can cause gas, bloating and cramps. Add a little more each week and drink plenty of water, since fiber works best with fluids. Our guide on how much water to drink a day can help.
Frequently Asked Questions
What food has the most fiber?
Among common foods, split peas, lentils and black beans are top choices at about 15 to 16 grams per cooked cup. Chia seeds are also very high for their size.
Which fruit is highest in fiber?
Raspberries lead with about 8 grams per cup, followed by pears and apples with the skin.
Are fiber supplements as good as food?
Supplements can help, but whole foods also provide vitamins, minerals and other nutrients. Talk to your doctor before starting a supplement.
Can you eat too much fiber?
Very large amounts, especially if added quickly, can cause bloating and discomfort. Increase gradually.
The Bottom Line
The best foods high in fiber are beans, lentils, split peas, chia seeds, berries, pears, apples, peas, broccoli and whole grains. Aim for about 28 grams a day on a 2,000-calorie diet, add fiber slowly and drink plenty of water.
This article is for general information and is not medical or nutrition advice. Talk to a doctor or registered dietitian about your individual needs, especially if you have a digestive condition.
