13 Foods High in Fiber That Help You Meet Your Daily Fiber Needs

Fiber is a nondigestible nutrient concentrated in most plant foods. Diets high in fiber have been linked to several health benefits, including a lower risk of several common health problems like colon cancer, heart disease, and constipation. Most Americans don’t get enough fiber, but these fiber-rich foods can help increase your intake.

• Fiber content: 13.5 grams (g) (48% of DV)
• Serving size: A lawyer

Avocados are low-carb fruits that are excellent sources of fiber. An avocado covers almost half of your daily fiber needs and contains only 18g of carbohydrates.

This makes avocados a wise choice for people following a low-carb diet, such as the keto diet, which tends to be low in several nutrients, including dietary fiber.

• Fiber content: 8 g (28.5% of DV)
• Serving size: 1 cup

Raspberries are one of the highest fiber fruits you can eat. They provide several vitamins and minerals, such as vitamin C and vitamin K. Raspberries are also rich in powerful antioxidants like anthocyanins and ellagitannins, which help protect cells from oxidative damage.

• Fiber content: 9.75 g (35% of DV)
• Serving size: 1 ounce (oz)

Adding chia seeds to your diet is an easy way to increase your fiber intake.

Studies show that eating more fiber-rich chia seeds may benefit heart health by reducing risk factors for heart disease, such as total cholesterol, LDL cholesterol, and triglyceride levels.

• Fiber content: 15.6 g (56% of DV)
• Serving size: 1 cup

Lentils are rich in fiber. They’re also high in plant-based protein, providing 17.9g per cup.

Protein and fiber help you feel full after eating by slowing digestion and increasing the release of satiety hormones. Eating more foods high in protein and fiber can help manage weight.

• Fiber content: 8 g (28.5% of DV)
• Serving size: 1 ounce

Cocoa nibs are made from crushed cocoa beans. In addition to fiber, cocoa nibs are packed with minerals, like magnesium, and powerful antioxidants, like the flavonoids catechin and epicatechin, which support overall health by protecting against cellular damage.

• Fiber content: 15.2 g (54% of DV)
• Serving size: 1 cup

Black beans are one of the foods highest in fiber. Eating just 2 cups would cover more than 100% of your daily fiber needs.

Eating more black beans can also help you increase your intake of other important nutrients, like folate, a B vitamin that plays an essential role in fetal development and the formation of red blood cells.

• Fiber content: 7.06 g (25% of DV)
• Serving size: 1 cup

Teff is an ancient cereal rich in fiber. It is also rich in magnesium, a mineral involved in critical processes such as nerve function, stress response, and regulation of blood sugar and blood pressure. A 1-cup serving of teff contains 126 milligrams (mg) of magnesium, which covers 30% of the DV.

• Fiber content: 7.63 g (28.5% of DV)
• Serving size: 1 cup

Blackberries are sweet-tasting berries, rich in several key nutrients, including vitamin C, folic acid and fiber.

Adding fiber-rich foods, like blackberries, to your diet can help support your gut health by fueling the growth of beneficial bacteria in your large intestine and promoting regular, comfortable bowel movements.

• Fiber content: 9 g (32% of DV)
• Serving size: 1 cup

Acorn squash is a winter squash with sweet flesh that can be roasted, baked, or steamed. If you want to add fiber-rich carbohydrate sources to your diet, consider eating more acorn squash. It is rich in several vitamins and minerals, including B vitamins, vitamin A and potassium.

• Fiber content: 6.84 g (24% of DV)
• Serving size: 4.2 oz artichoke, cooked

Artichokes are full of fiber. They’re also low in carbs and can help people on a low-carb diet meet their daily needs for fiber and other essential nutrients, like vitamin C and magnesium.

• Fiber content: 5.62 g (20% of DV)
• Serving size: 2 tablespoons

Flaxseeds are a versatile ingredient that can be added to many recipes, including smoothies, oatmeal, and baked goods. Studies show that adding fiber-rich flaxseed to your diet can effectively lower blood sugar levels after meals, making flaxseeds a wise choice for people with diabetes.

• Fiber content: 8.91 g (31.8% of DV)
• Serving size: 1 cup

Guava is a tropical fruit with a sweet and tangy taste. Just one cup provides 31.8% of your daily fiber needs. Guavas are also high in protein, containing 4.21 g per cup.

Foods high in protein and fiber can promote satiety and help you maintain optimal blood sugar levels. For a hearty snack, try pairing guava with other protein-rich foods, like nuts and seeds.

• Fiber content: 3.22 g (12% of DV)
• Serving size: Two pitted medjool dates

Try snacking on dates for a sweet, chewy, fiber-rich treat. Dates are a good source of several essential nutrients, including potassium, magnesium and copper.

For a fiber-rich and nutritious dessert, try stuffing dates with almond butter or peanut butter, drizzle with melted dark chocolate, and top with flaky sea salt.

Most people can benefit from increasing their fiber intake. Research shows that following a high-fiber diet can improve several aspects of health:

• Protects against health problems: Diets high in fiber can help prevent common diseases like colon cancer, heart disease, diabetes and obesity.
• Supports Heart Health: A high-fiber diet can help reduce heart disease risk factors like high LDL cholesterol by reducing the body’s absorption of cholesterol and increasing its excretion.
• Helps manage chronic illnesses: Increasing dietary fiber has been shown to be an effective way to manage symptoms of several conditions. For example, it may help reduce short- and long-term markers of blood sugar control in people with type 2 diabetes.

Try these simple tips to meet your daily fiber goals:

• Add a source of fiber, such as fruits, vegetables and beans, to every meal and snack.
• Add avocados to your diet by enjoying guacamole or adding avocado slices to sandwiches and salads.
• Cook with high-fiber ingredients, like ground flax, chia seeds, and whole grain flour.
• Incorporate beans and lentils into soups, grain dishes and salads.
• Eat more fresh fruits and vegetables.
• Replace low-fiber carbs, like white bread, with high-fiber carb sources, like whole grains and starchy vegetables.

The easiest way to incorporate more fiber-rich foods into your diet is to eat more plant-based foods. Fiber is concentrated in vegetables, fruits, beans, and grains, so choosing more plant-based meals and snacks is an effective way to transition to a higher-fiber diet.