Top 11 High-Fiber Foods

2. Broccoli

This veggie can get pigeonholed as the fiber vegetable. Its cruciferous nature—meaning it’s from the Brassica genus of plants along with cauliflower, cabbage and kale—makes it rich in many nutrients in addition to fiber.⁵ Studies have shown that broccoli’s five grams of fiber per cup can positively support the bacteria in the gut, which may help your gut stay healthy and balanced.^{6, 7}

Try a garlic parmesan broccoli recipe if you’re looking for a simple, delicious way to add more of this vegetable to your diet.

1. Cut one large head of broccoli into florets and mince three cloves of garlic.
2. Mix the broccoli and garlic in a bowl with olive oil, salt, and pepper.
3. Bake the broccoli for 20 to 25 minutes at 425 degrees Fahrenheit.
4. Sprinkle grated parmesan cheese over the roasted broccoli and return to the oven for another 2-3 minutes, just until the cheese melts and becomes golden.

4. Avocados

Avocados pretty much go with everything—toast, salads, entrees, eggs—and while they’re often recognized for their hefty dose of healthy fats, there are 9.78 grams of fiber in one cup of sliced avocado (so just imagine how much is in your guacamole).⁹ They’re a great choice if you’re looking for a high-fiber, low-carb food.⁹

Try this avocado toast recipe:

1. Select 1 medium ripe avocado and 2 slices of whole-grain bread for even more fiber.
2. Toast your bread slices, then peel and pit the avocado and mash it in a bowl with a fork.
3. Add lemon juice, salt and pepper for taste.
4. Spread the mashed avocado evenly on each slice of toasted bread.

6. Whole Grains

Good news for bread lovers: Real whole grains, found in 100% whole wheat bread, whole wheat pasta, brown rice, and oats, have fiber.¹¹ One tip to watch out for: as required by The Food and Drug Administration, whole grains should be the first ingredient on a food package in order for it to be considered a real whole grain.¹²

There are dozens of recipes out there that incorporate whole grains, but whole-grain pasta is probably the easiest to make. A quick and flavorful dish you can make is whole wheat pasta with cherry tomatoes and basil.

1. As you cook the pasta, heat olive oil in a large skillet over medium heat.
2. Add minced garlic and sauté for about 30 seconds until fragrant but not browned.
3. Add halved cherry tomatoes, salt, and pepper.
4. Cook for about 5-7 minutes until the tomatoes are just starting to break down. Combine the pasta and tomatoes, then add chopped fresh basil.  

8. Dried Fruits

Dried fruits like figs and prunes can boost your fiber intake dramatically and are recommended for those struggling with constipation.¹⁵ They are perfect for eating on their own or mixing into a trail mix, oatmeal or baked goods. Some people do experience gas or diarrhea, so try a small serving and see how you feel before noshing on a large portion.¹⁵

Creating your own trail mix with dried fruits is a fantastic way to have a healthy, portable snack. You’ll need the following few ingredients:

1. 1 cup of dried fruits
2. 1 cup of nuts
3. ½ cup of seeds (pumpkin or sunflower seeds work nicely)
4. Optional: ¼ cup of chocolate chips, coconut flakes or chunks for extra sweetness

Combine the dried fruits, nuts, seeds, chocolate chips (if using) and coconut flakes (if using) in a large bowl. Store the trail mix in an airtight container for an on-the-go snack.