Top High-Fiber Foods to Add to Your Diet

Signs You’re Not Getting Enough Fiber

Most Americans do not get the recommended amount of fiber in their diet. Some common signs you may not be getting enough fiber include:¹

• Constipation or irregular bowel movements
• Feeling hungry again shortly after meals
• Diets low in fruits, vegetables, beans, and whole grains

How Much Fiber Do I Need?

On average, adults should aim for 25-30 grams of fiber a day:¹

• 25 grams of fiber for women under 50
• 21 grams of fiber for women 50+
• 38 grams of fiber for men under 50
• 30 grams of fiber for men 50+

Many people fall short of these recommendations, which is why building a high-fiber diet with a variety of foods can be helpful.

Top High-Fiber Foods to Add to Your Diet

Adding more fiber to your meals does not have to be complicated. Many everyday foods — including fruits, vegetables, beans, whole grains, nuts, and seeds — naturally contain fiber that can help support digestion, fullness, and overall gut health.

5 High-Fiber Foods to Add to Your Diet

If you’re looking for easy ways to eat more fiber, these foods are some of the best natural sources of dietary fiber.

Category	High-Fiber Option	Fiber Per Serving*	Meal Idea
Fruit	Raspberries	8 grams	Eat as a snack, on oatmeal, or in a smoothie
Vegetable	Artichoke hearts	14 grams	Add artichoke hearts to salads, pastas, or sandwiches
Legume	Lentils	18 grams	Stir into soups and curries or serve as a side instead of white rice
Grain	Whole wheat pasta	7 grams	Use in place of regular pasta in your favorite recipes
Seed	Chia seeds	10 grams	Add to smoothies, yogurt, and oatmeal

Beyond these top picks, many other high-fiber foods can help you build balanced meals and snacks throughout the day.

Fruits High in Fiber

Food	Serving Size	Fiber Per Serving*	Key Benefit
Raspberries4	1 cup	8 grams	Full of healthy antioxidants
Pear4	1 medium	6 grams	High in soluble fiber
Apple4	1 medium	4.5 grams	Good source of soluble fiber
Avocado4	½ avocado	5 grams	Contains healthy fats and fiber

Easy Ways to Add Fruit Fiber:

• Add raspberries or apples to oatmeal
• Slice pears into salads
• Blend avocados into smoothies
• Snack on apples with nut butter

Vegetables Rich in Fiber

Food	Serving Size	Fiber Per Serving*	Key Benefit
Artichoke hearts4	1 cup, cooked	14 grams	Also contain vitamin K and folate
Broccoli4	1 cup	5 grams	High in soluble and insoluble fiber
Brussels sprouts4	1 cup, cooked	4 grams	Includes vitamin C and K
Green peas4	½ cup	4 grams	Healthy source of plant-based protein

How to Incorporate Vegetable Fiber:

• Add roasted vegetables to grain bowls
• Include broccoli or peas in pasta dishes
• Top salads with shredded Brussels sprouts
• Serve artichoke hearts as a side or appetizer

Beans and Legumes

Food	Serving Size	Fiber Per Serving*	Key Benefit
Lentils4	1 cup, cooked	18 grams	Also high in plant protein
Black beans4	1 cup, canned	15 grams	Contain potassium and antioxidants
Chickpeas4	1 cup, cooked	12 grams	Versatile pantry staple
Kidney beans4	1 cup, cooked	12 grams	Includes protein and magnesium
Split peas4	1 cup, cooked	16 grams	Complex carbohydrate for energy

Everyday Meal Ideas with Beans and Legumes:

• Add chickpeas to salads
• Use black beans in tacos or burrito bowls
• Stir lentils into soups
• Blend beans into dips and spreads

Whole Grains High in Fiber

Food	Serving Size	Fiber Per Serving*	Key Benefit
Oats4	1 cup, cooked	5 grams	Contain beta-glucan (soluble fiber)
Quinoa4	1 cup, cooked	5 grams	Complete protein, rich in iron
Barley4	1 cup, cooked	6 grams	Supports satisfying meals
Whole wheat pasta4	1 cup, cooked	7 grams	Adds fiber to lunch and dinner meals

Meal Ideas with Whole Grains:

• Oatmeal topped with berries and chia seeds
• Whole grain toast with avocado
• Yogurt with fruit and high-fiber cereal
• Use quinoa in bowls in place of white rice

Nuts and Seeds

Food	Serving Size	Fiber Per Serving*	Key Benefit
Chia seeds4	2 tablespoons	10 grams	Contain omega-3 fatty acids
Flaxseed, ground4	1 tablespoon	2 grams	Includes protein and phytonutrients
Almonds4	23 almonds	3.5 grams	Adds fiber to your diet

Easy Ways to Use Seeds:

• Stir chia seeds into yogurt
• Add flaxseed to smoothies
• Sprinkle almonds on salads
• Mix seeds into oatmeal

^{*Fiber amounts are approximate and may vary by brand or preparation method.}

Tips for Adding More Fiber to Your Diet

Making small, consistent changes can help increase fiber intake over time.

High-Fiber Breakfast Ideas

• Oatmeal with raspberries and chia seeds
• Avocado toast on whole grain bread
• Berry smoothie with flaxseed

High-Fiber Lunches and Dinners

• Lentil soup
• Quinoa bowls
• Bean wraps
• Salads with chickpeas and artichoke hearts

High-Fiber Snacks

• Air-popped popcorn
• Carrots and hummus
• Plain Greek yogurt with raspberries
• Apples and peanut butter

Simple Fiber Swaps to Keep in Mind

• Choose whole grain bread instead of white bread
• Snack on fruit instead of chips
• Add beans to soups and salads
• Replace refined grains with quinoa or barley
• Include vegetables at lunch and dinner

Building a Balanced High-Fiber Plate

When you’re building your meal, aim to include:

• A fruit or vegetable
• A whole grain
• A source of legumes, nuts, or seeds

This combination naturally increases fiber while supporting balanced meals.

Can Fiber Supplements Help?

Even with healthy eating habits, some people may still struggle to get enough fiber from food alone. In those situations, a fiber supplement powder or prebiotic fiber gummies may help complement a balanced diet. Benefiber Original Powder contains just one ingredient: wheat dextrin — a plant-based prebiotic fiber that is both gluten-free and sugar-free.

Just remember – fiber supplements should complement, not replace, a varied diet rich in fruits, vegetables, whole grains, beans, nuts, and seeds.

The Bottom Line

Increasing your fiber intake can start with small, realistic food choices made throughout the day. Small changes — like choosing whole grains, adding beans to meals, or topping breakfasts with berries and seeds — can help increase daily fiber intake naturally.