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If you’re trying to eat better, feel fuller for longer, or improve digestion without overcomplicating things, high fiber foods are one of the most powerful (and underrated) tools you have.
Fiber doesn’t just support gut health. it helps regulate blood sugar, improves fullness, supports heart health, and makes weight-loss and maintenance feel far more manageable. Yet most people still fall short of daily fiber targets.
That’s why I created this Top 70 Fiber Rich Foods list, ranked by fiber per serving, so you can quickly see which foods actually move the needle, and how to use them in real life meals.
Why High Fiber Foods Matter More Than You Think
Fiber works quietly in the background, but its impact is huge:
- Helps you stay full on fewer calories
- Supports digestion and gut bacteria
- Reduces blood sugar spikes after meals
- Supports heart health and cholesterol levels
- Makes meals more satisfying and sustainable
When you build meals around fiber rich foods, everything else becomes easier, especially if you’re aiming for balance rather than restriction.
What Makes a Food “High Fiber”?
A food is typically considered high fiber if it contains 5g or more per serving, but what really matters is fiber per portion you’ll actually eat.
That’s why this list focuses on:
- Realistic serving sizes
- Cooked, everyday foods
- Items you can easily use for high fiber dinner, snacks, and meal prep
No obscure powders. No impractical portions.
Top 70 High Fiber Foods
Ultra-High Fiber (8g+ per serving)
| Rank | Food | Serving Size | Fiber (g) | Calories | Protein (g) | Key Health Benefits |
|---|---|---|---|---|---|---|
| 1 | Chia seeds | 2 tbsp (28g) | 10.0 | 138 | 4.7 | Prebiotic fiber, blood sugar control, omega-3 |
| 2 | Split peas | 1 cup | 16.3 | 231 | 16 | Gut motility, protein + fiber |
| 3 | Lentils | 1 cup | 15.6 | 230 | 18 | Cholesterol lowering, fullness |
| 4 | Black beans | 1 cup | 15.0 | 227 | 15 | Blood sugar balance |
| 5 | Kidney beans | 1 cup | 13.1 | 225 | 15 | Heart health |
| 6 | Chickpeas | 1 cup | 12.5 | 269 | 14 | Gut bacteria support |
| 7 | Butter beans | 1 cup | 13.0 | 216 | 15 | Satiety, digestion |
| 8 | Green peas | 1 cup | 8.8 | 134 | 9 | Fiber + protein |
| 9 | Artichoke | 1 medium | 10.3 | 60 | 4 | Liver & gut support |
| 10 | Raspberries | 1 cup | 8.0 | 64 | 1.5 | Antioxidants, low sugar |
High Fiber (5-7.9g per serving)
| Rank | Food | Serving Size | Fiber (g) | Calories | Protein (g) | Key Health Benefits |
|---|---|---|---|---|---|---|
| 11 | Barley (cooked) | 1 cup | 6.0 | 193 | 4 | Cholesterol & glucose control |
| 12 | Wholemeal bread | 2 slices | 6.0 | 190 | 8 | Digestive regularity |
| 13 | Oat bran | ¼ cup | 6.0 | 88 | 7 | LDL cholesterol reduction |
| 14 | Pear (skin on) | 1 medium | 5.5 | 101 | 1 | Gentle laxative effect |
| 15 | Quinoa | 1 cup | 5.2 | 222 | 8 | Complete protein |
| 16 | Dried figs | 3 figs | 5.3 | 111 | 1 | Stool bulk, gut movement |
| 17 | Avocado | ½ fruit | 5.0 | 160 | 2 | Blood sugar control |
| 18 | Rye bread | 2 slices | 5.0 | 166 | 6 | Improved insulin response |
| 19 | Freekeh | 1 cup | 7.0 | 170 | 6 | Slow-digesting carbs |
| 20 | Farro | 1 cup | 7.0 | 200 | 7 | Long-lasting energy |
Moderate Fiber (3-4.9g per serving)
| Rank | Food | Serving Size | Fiber (g) | Calories | Protein (g) | Key Health Benefits |
|---|---|---|---|---|---|---|
| 21 | Oats (rolled, dry) | ½ cup | 4.0 | 150 | 5 | Beta-glucan fiber |
| 22 | Brussels sprouts | 1 cup | 4.1 | 56 | 4 | Hormone & detox support |
| 23 | Apple (skin on) | 1 medium | 4.4 | 95 | 0.5 | Blood sugar moderation |
| 24 | Almonds | 30g | 3.5 | 173 | 6 | Heart health |
| 25 | Sweet potato (skin) | 1 medium | 3.8 | 112 | 2 | Gut + vitamin A |
| 26 | Air-popped popcorn | 3 cups | 3.6 | 93 | 3 | Volume eating |
| 27 | Carrots | 1 cup | 3.6 | 52 | 1 | Gut health |
| 28 | Broccoli | 1 cup | 2.6 | 55 | 4 | Cancer-protective compounds |
| 29 | Beetroot | 1 cup | 3.4 | 58 | 2 | Blood flow support |
| 30 | Kale | 1 cup | 2.6 | 33 | 3 | Anti-inflammatory |
Lower Fiber but Valuable (1-2.9g per serving)
| Rank | Food | Serving Size | Fiber (g) | Calories | Protein (g) | Key Health Benefits |
|---|---|---|---|---|---|---|
| 31 | Spinach | 1 cup | 2.2 | 23 | 3 | Micronutrient dense |
| 32 | Courgette | 1 cup | 2.8 | 21 | 2 | Easy digestion |
| 33 | Aubergine | 1 cup | 2.5 | 35 | 1 | Gut motility |
| 34 | Onions | 1 cup | 2.7 | 64 | 2 | Prebiotic |
| 35 | Cabbage | 1 cup | 2.2 | 22 | 1 | Gut bacteria fuel |
| 36 | Leeks | 1 cup | 2.6 | 54 | 1.5 | Digestive health |
| 37 | Asparagus | 1 cup | 2.8 | 27 | 3 | Natural prebiotic |
| 38 | Okra | 1 cup | 2.5 | 33 | 2 | Blood sugar control |
| 39 | Turnip | 1 cup | 2.3 | 36 | 1 | Gut regularity |
| 40 | Parsnips | 1 cup | 3.3 | 100 | 2 | Sustained energy |
Seeds, Nuts, Extras (Smaller servings, big impact)
| Rank | Food | Serving Size | Fiber (g) | Calories | Protein (g) | Key Health Benefits |
|---|---|---|---|---|---|---|
| 41 | Ground flaxseed | 1 tbsp | 2.8 | 37 | 1.3 | Hormone balance |
| 42 | Pumpkin seeds | 28g | 1.7 | 158 | 7 | Zinc & magnesium |
| 43 | Pistachios | 30g | 3.0 | 159 | 6 | Gut-friendly fat |
| 44 | Walnuts | 30g | 2.0 | 185 | 4 | Omega-3 |
| 45 | Sunflower seeds | 28g | 3.1 | 164 | 5 | Vitamin E |
| 46 | Sesame seeds | 1 tbsp | 1.1 | 52 | 1.6 | Calcium |
| 47 | Hemp seeds | 3 tbsp | 1.2 | 166 | 9 | Complete protein |
| 48 | Pecans | 30g | 2.7 | 196 | 3 | Heart health |
| 49 | Coconut flakes | 30g | 4.6 | 187 | 2 | Medium-chain fats |
| 50 | Psyllium husk | 1 tbsp | 6.0 | 20 | 0 | Constipation relief |
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Specialty / Bonus Fiber Foods
| Rank | Food | Serving Size | Fiber (g) | Calories | Protein (g) | Key Health Benefits |
|---|---|---|---|---|---|---|
| 51 | Tempeh | 100g | 5.0 | 193 | 19 | Gut-friendly protein |
| 52 | Tofu | 100g | 2.3 | 76 | 8 | Easy digestion |
| 53 | Soybeans | 1 cup | 10.3 | 298 | 29 | High protein + fiber |
| 54 | Buckwheat | 1 cup | 4.5 | 155 | 6 | Gluten-free grain |
| 55 | Sorghum | 1 cup | 6.7 | 329 | 10 | Slow digestion |
| 56 | Teff | 1 cup | 7.0 | 255 | 10 | Iron rich |
| 57 | Millet | 1 cup | 2.3 | 207 | 6 | Easy-digesting grain |
| 58 | Bulgur wheat | 1 cup | 8.2 | 151 | 5 | High fiber grain |
| 59 | Mung beans | 1 cup | 15.4 | 212 | 14 | Gut support |
| 60 | Navy beans | 1 cup | 19.0 | 255 | 15 | Extreme satiety |
Fruits, Dried & Sea Veg
| Rank | Food | Serving Size | Fiber (g) | Calories | Protein (g) | Key Health Benefits |
|---|---|---|---|---|---|---|
| 61 | Blackberries | 1 cup | 7.6 | 62 | 2 | Antioxidants |
| 62 | Kiwi | 1 medium | 2.1 | 42 | 0.8 | Digestive enzymes |
| 63 | Banana | 1 medium | 3.1 | 105 | 1.3 | Gut motility |
| 64 | Orange | 1 medium | 3.0 | 62 | 1 | Vitamin C |
| 65 | Pomegranate seeds | ½ cup | 3.5 | 72 | 1.5 | Polyphenols |
| 66 | Dates | 2 large | 3.2 | 133 | 1 | Natural laxative |
| 67 | Prunes | 5 prunes | 3.1 | 100 | 1 | Constipation relief |
| 68 | Dried apricots | ¼ cup | 3.3 | 78 | 1 | Potassium |
| 69 | Goji berries | ¼ cup | 3.6 | 98 | 4 | Antioxidants |
| 70 | Seaweed | 1 cup | 4.0 | 45 | 2 | Iodine |
How to Use This Top 70 Fiber Rich Foods List
This list is designed to be practical, not overwhelming. You don’t need all 70, just a few strategic swaps can massively increase your intake.
Simple ways to use it:
- Add chia seeds or oats to breakfast
- Use lentils, beans, or chickpeas as your protein base
- Build dinners around vegetables and fiber-rich carbs
- Keep high-fiber snacks on hand for easy wins
High Fiber Dinner Ideas That Actually Fill You Up
Fiber really shines at dinner, especially if you’re trying to avoid late-night snacking.
A high fiber dinner doesn’t need to be complicated. Think:
- Lentil or bean-based protein dinner bowls
- High-fiber grains like barley, quinoa, or freekeh
- Plenty of vegetables layered in
- Healthy fats for satisfaction
This combo slows digestion, keeps you full, and makes meals feel far more satisfying than low-fiber alternatives.
If you want done-for-you ideas that use these exact principles, check out 20 Easy High-Fiber Weeknight Dinners That Actually Taste Amazing (Quick, Easy, No Fuss). It’s packed with simple, satisfying meals built around lentils, beans, whole grains, and vegetables, perfect for busy nights when you still want a filling, high-fiber dinner without the effort.
High Fiber + Protein = The Sweet Spot
One of the biggest myths is that fiber and protein are separate goals. In reality, many of the best foods deliver both.
Foods like lentils, beans, peas, tempeh, and whole grains make it easier to hit protein targets and fiber goals at the same time.
If you want meals that hit both fiber and protein without overthinking it, take a look at 14 High Fiber High Protein Meals That Keep You Full for Hours: Easy Dinners & Meal Prep Ideas. It’s full of practical dinner and meal prep options that combine beans, lentils, whole grains, and protein-rich ingredients to keep you satisfied for longer.
Cheap Family Dinners That Are High in Fiber
Another bonus? Many high fiber foods are incredibly budget-friendly.
Beans, lentils, grains, root vegetables, and frozen veg are staples for cheap family dinners — and they’re some of the most fiber-dense foods available.
High-fiber meals:
- Stretch further
- Are naturally filling
- Reduce the need for constant snacking
- Work well for batch cooking
Perfect if you’re feeding more than one person or planning ahead.
Why Meal Prep Makes Fiber Intake Easier
Fiber intake drops fast when meals are unplanned.
When fiber-rich foods are already cooked or prepped:
- You’re more likely to eat them
- Meals feel effortless
- Consistency becomes automatic
If planning is where things usually fall apart, High Fiber Meal Prep for Busy Women: Simple, Cheap, Grab-and-Go Ideas That Take Under 30 Minutes shows exactly how to prep fiber-rich foods once and make healthy choices effortless all week. It’s ideal if you want consistency without spending hours in the kitchen.
Feeling Bloated and Out of Balance? This Might Help
If every meal leaves you uncomfortable, your skin’s flaring up, or your energy feels stuck on low, it’s not just bad luck, it’s your gut asking for a reset.
That’s why I created the Gut & Glow Reset Mini Guide – your no-fluff roadmap to calming digestion, beating the bloat, and finally feeling good from the inside out.
Inside, you’ll get:
- Gut health made simple (without the confusing jargon)
- The 4 pillars of a healthy gut (and how to put them into practice)
- Fibre, prebiotics & probiotics explained clearly (plus easy food swaps)
- Gut disruptors & myths debunked (so you know what really matters)
- The gut–skin & gut–hormone links (and how to get them back on track)
- A 5-Day Gut Reset Meal Plan with simple, gut-friendly recipes
Whether you’re brand new to gut health or just need a reset, this guide takes away the guesswork and gives you simple steps you can actually stick to.
Read These Next
- High Fiber Meal Prep for Busy Women: Simple, Cheap, Grab-and-Go Ideas That Take Under 30 Minutes
- 20 Easy High-Fiber Weeknight Dinners That Actually Taste Amazing (Quick, Easy, No Fuss)
- 14 High Fiber High Protein Meals That Keep You Full for Hours: Easy Dinners & Meal Prep Ideas
Conclusion
Eating more fiber doesn’t require perfection, restriction, or complicated rules. It starts with choosing high fiber foods more often and having a few go-to options you can rely on week after week.
This Top 70 list gives you a practical starting point, foods that actually fill you up, work in real meals, and support digestion, energy, and long-term health.
Whether you’re building a high fiber dinner, planning easy high protein meals, or batch-cooking cheap family dinners, fiber helps make every meal more satisfying.
Use this list to plan ahead, keep meals simple, and create a rhythm that feels doable, not overwhelming. Small, consistent changes add up, and when fiber becomes part of your routine, everything else gets easier.
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