EAT YOUR WAY TO MORE FIBER

The Best High-Fiber Foods, Group by Group.

Fruits, vegetables, grains, legumes, nuts and more – discover which everyday foods pack the most fiber, how much they deliver, and simple ways to eat more of them every day.

“Getting enough fiber doesn’t require a supplement – – it starts with real food on your plate, and small swaps add up fast.”

How Much Fiber Do You Actually Need?

Most people have no idea. Enter your age, gender, and activity level — get your personalized daily target in seconds.

Where the Most Fiber Lives

Start with the foods that pack the biggest fiber punch.

Highest Fiber Foods

The everyday foods that deliver the most fiber per serving, ranked and ready to add to your plate.

Superfoods with Fiber

Nutrient-dense whole foods that bring fiber plus vitamins, minerals, and antioxidants.

Top Fiber-Enriched Foods

Packaged foods with added fiber which ones are genuinely worth it, and what to check on the label.

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New to fiber? Start here.

Learn the types of fiber, what each one does, and which foods are richest in them.

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The Best Fiber Comes From Your Plate

A here’s no supplement that beats a plate of real food. Whole foods deliver fiber alongside vitamins, minerals, antioxidants, and water — a package no powder can match. The good news is that hitting your daily target is easier than it sounds once you know where fiber actually hides.

Beans and legumes are fiber powerhouses; a single cup can cover more than half your day. Whole grains, fruit eaten with the skin, vegetables, nuts, and seeds all stack up quickly. Variety matters too — different foods carry different types of fiber, so a mixed plate feeds a wider range of gut bacteria than any single food or supplement could.

“You don’t need exotic superfoods to hit your fiber goal — beans, oats, berries, and a handful of nuts will get most people there.”

That’s why we organize everything by food group. Browse fruits, vegetables, grains, legumes, nuts and seeds, dairy and alternatives, or proteins to see exactly how much fiber each delivers — with the standout picks in every category called out for you.

Not sure where to start? Begin with the highest-fiber foods, then explore the food group you eat most — small, consistent swaps are what move your daily total.

food groups, each ranked by fiber content.

1 cup

of beans can cover over half your
daily fiber.

100%

whole-food fiber — no powder required.

Browse Fiber by Food Group

Highest Fiber Foods

The foods that pack the most fiber per serving, ranked and compared, with easy high-impact swaps.

Superfoods with Fiber

Chia, flax, berries, avocado and more — nutrient-dense foods that deliver fiber and much more.

Top Fiber Enriched Foods

Cereals, breads, bars and snacks with added fiber — how they compare to whole foods, and the best picks.

Fruits with Fiber

Berries, pears, apples with the skin, and more — the fruits that deliver the most fiber, plus how to work them into your day.

Vegetables with Fiber

From artichokes to Brussels sprouts, the vegetables that pack the biggest fiber punch per serving.

Grains & Carbs with Fiber

Oats, whole wheat, barley, and quinoa — how to choose carbs that add fiber instead of stripping it away.

Legumes & Beans with Fiber

The undisputed champions. Lentils, chickpeas, and black beans can cover half your daily fiber in a single cup.

Nuts & Seeds with Fiber

Chia, flax, almonds, and more — small servings with big fiber returns, plus healthy fats and protein.

Dairy & Alternatives with Fiber

Dairy has none — so which plant milks, yogurts, and alternatives actually bring fiber to the table?

Meats & Proteins with Fiber

Animal proteins have zero fiber. Here’s how to build high-fiber meals around them with the right plant-based sides.

Soybeans and Fiber Benefits

Soybeans fiber comes to about 10 grams per cooked cup, less than most beans, but that same cup carries nearly 29 grams of protein. How much fiber you actually get from soy depends on the form, from whole soybeans and edamame down to tofu and soy milk.

Learn more →

Black-Eyed Peas and Fiber Content

Black eyed peas fiber comes to about 11 grams per cooked cup, or 5.6 grams per half cup for just 99 calories, one of the lowest calorie counts of any legume. They also bring about 13 grams of protein and close to 90% of a day’s folate per cup.

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Split Peas and Fiber Levels

Split peas fiber comes to about 16 grams per cooked cup, nearly double what you get from a cup of green peas, plus about 16 grams of protein. In a Canadian trial, muffins made with yellow pea flour lowered fasting insulin in overweight adults within four weeks.

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Lentils and Dietary Fiber

Lentils fiber reaches about 15.6 grams in a cooked cup, and red, green and brown lentils land within a whisker of each other. Swapping half the rice or potatoes on your plate for lentils also cut the blood sugar response by roughly 20 to 35% in a Canadian trial.

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Chickpeas and Fiber Content

Chickpeas fiber comes to about 12.5 grams per cup cooked from dry and about 9.6 grams per cup canned and rinsed, alongside roughly 14 grams of protein. In one Australian study, adding four cans of chickpeas a week raised fiber intake by almost 7 grams a day and nudged cholesterol down.

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Navy Beans and Fiber Content Explained

Navy beans fiber tops the common bean list at about 19 grams per cooked cup, or 10.5 grams per 100 grams. Those small white beans also bring about 15 grams of protein and more than half a day’s folate, which makes them one of the most efficient high fiber foods you can buy.

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Pinto Beans and Fiber Benefits

Pinto beans fiber adds up to about 15 grams per cooked cup, or 9 grams per 100 grams, which puts them near the top of the bean aisle. That fiber, plus about 15 grams of protein, helps explain why a pinto bean and rice plate raises blood sugar more gently than rice alone.

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Kidney Beans Fiber Levels

Kidney beans fiber comes to about 13 grams per cooked cup, or 7.4 grams per 100 grams, along with about 15 grams of protein. Canned kidney beans keep most of that fiber, but dry red kidney beans must be boiled thoroughly, because undercooked ones carry a natural toxin that heat destroys.

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Black Beans and Fiber Content

Black beans fiber comes to about 15 grams per cooked cup, or 7.5 grams in a half cup, which is more than half of a woman’s daily target in one cup. They also bring about 15 grams of protein, plenty of folate and magnesium, and in one small trial, a black bean meal kept insulin lower than a fiber-matched meal without beans.

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Does Peeling Fruits Remove Fiber?

Yes, for fruits with thin edible skins: peeling fruits fiber loss runs close to half for an apple, and eating a kiwi with its skin adds about 50% more fiber. For fruits you’d never eat the peel of, like bananas, oranges and mangoes, peeling costs you nothing, because the fiber counts already assume the peel is gone.

Learn more →

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Guides & Recipe Books

Go deeper with our evidence-based ebooks and high-fiber recipe collections.

VOLUME ONE

High-Fiber Recipes

60 Recipes · 8g+ Per Serving

Recipe Book

60 High-Fiber Recipes Vol. 1

$12

THE LIST

Top 100 Fiber Foods

Ranked · Grams Per Serving

Ebook

The Top 100 High-Fiber Foods

$14

MEAL PREP

7-Day Fiber Plan

Whole Foods · 30g+ Daily

Ebook

The 7-Day High-Fiber Meal Plan

$16

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