Fiber + Highest Fiber Foods

The best low carb high fiber foods are chia seeds, flaxseed, avocado, nuts, pumpkin seeds, leafy greens, broccoli, cauliflower and berries. An ounce of chia seeds has 9.8 grams of fiber and only about 2 grams of net carbs.

The best high fiber foods for diabetics are legumes, nonstarchy vegetables, berries and other whole fruit, intact whole grains, nuts and seeds. Fiber is a carbohydrate your body doesn’t absorb, so it slows the rise in blood sugar instead of adding to it.

The best low calorie high fiber foods include high fiber cereal, raspberries, blackberries, jicama, artichokes, cauliflower and leafy greens. A quarter cup of high fiber cereal has 7 grams of fiber for 31 calories, and a cup of jicama has 5.9 grams for 46.

The best high fiber foods for constipation are prunes, bran cereal, berries, pears, lentils, beans, green peas and broccoli. Add them gradually, drink more water as you do, and aim for about 18 to 30 grams of fiber a day.

The best fiber rich foods for gut health are beans, lentils, oats, barley, onions, asparagus, apples and berries, because they carry the prebiotic fibers your gut microbes ferment. Eating a wide mix matters as much as any single food.

The best high fiber foods for weight loss give a lot of fiber and volume for few calories: berries, artichokes, Brussels sprouts, beans and lentils lead the list. A cup of raspberries, for example, has 8 grams of fiber for just 64 calories.

The foods with the highest fiber per serving are navy beans, artichokes, raspberries and lentils, at about 8 to 10 grams per normal portion. Chia seeds and popcorn top per 100 gram charts, but a typical scoop of either gives about 4 grams.

The foods with most fiber per serving are high fiber cereal, navy beans, artichokes, lima beans and guava, each with about 9 to 14 grams. All 25 on this list give at least 21% of the Daily Value per standard portion.