Foods With More Fiber Than Brown Rice

November 23, 2025 •

4 min read

While brown rice is a healthy choice, offering around 1.6 grams of fiber per 100 grams, many other whole grains, legumes, vegetables, and seeds provide significantly more. This guide explores numerous readily available foods that pack a higher fiber punch, making it easier to meet your daily intake goals.

Quick Summary

This article explores a variety of whole grains, legumes, vegetables, and seeds that contain more dietary fiber than brown rice, providing nutritional data and culinary tips to help readers increase their daily fiber intake.

Key Points

Legumes are superior fiber sources: Lentils, black beans, and chickpeas contain significantly more fiber per serving than brown rice.
Quinoa offers more fiber and complete protein: As a pseudocereal, quinoa provides nearly double the fiber of brown rice and is a complete protein source.
Sweet potatoes and artichokes are high-fiber vegetables: A medium baked sweet potato or a cup of cooked artichoke are excellent vegetable-based fiber sources.
Chia seeds and raspberries are concentrated fiber boosters: Just a tablespoon of chia seeds or a cup of raspberries adds substantial fiber to any meal.
Variety is key for balanced nutrition: Incorporating a mix of whole grains, legumes, fruits, vegetables, and seeds is the best way to diversify fiber and nutrient intake.
Increase fiber intake gradually: To avoid digestive discomfort, add high-fiber foods slowly and increase your water intake.

Why Focus on Fiber?

Fiber is a crucial component of a healthy diet, playing a significant role in digestive health, blood sugar control, and weight management. It helps regulate bowel movements, lowers cholesterol levels, and can help you feel full for longer, which can prevent overeating. For many people seeking to optimize their nutrition, moving beyond a single grain like brown rice is a simple yet powerful strategy to diversify and increase their fiber consumption.

Legumes: The Undisputed Fiber Champions

Legumes are nutritional powerhouses that consistently offer substantially more fiber than brown rice. A single half-cup serving can provide more than your average bowl of brown rice.

Lentils: With approximately 8 grams of fiber per half-cup, lentils are a standout source. They are incredibly versatile and can be used in soups, stews, and salads.
Black Beans: Canned black beans contain around 9 grams of fiber per half-cup serving, making them a simple and effective addition to tacos, chilis, and grain bowls.
Chickpeas: Delivering 6–7 grams of fiber per serving, chickpeas are perfect for making hummus, roasting for a crunchy snack, or adding to salads.
Green Peas: A half-cup of green peas offers 4.5 grams of fiber, and both soluble and insoluble types. They are a great addition to stir-fries or as a simple side dish.

Whole Grains and Pseudocereals

While brown rice is a whole grain, many other varieties and pseudocereals offer a higher concentration of fiber and other nutrients. Incorporating a variety ensures a broader spectrum of vitamins and minerals.

Quinoa: Technically a seed but used as a grain, quinoa provides around 5 grams of fiber per cooked cup, nearly doubling brown rice's content. It's also a complete protein source.
Barley: A half-cup of cooked barley contains 3 grams of fiber, including the cholesterol-lowering beta-glucan. Its nutty flavor works well in soups and pilafs.
Buckwheat: This gluten-free seed has more fiber than brown rice, with about 2.3 grams per half-cup. It can be used as a cereal or a side dish.
Whole-Wheat Pasta: Swapping refined pasta for whole-wheat varieties increases fiber significantly. A half-cup offers slightly more than brown rice.

Fruits, Vegetables, Nuts, and Seeds

Don't overlook the power of produce and nutrient-dense toppings. Many common fruits, vegetables, nuts, and seeds are packed with fiber.

Avocado: A half-cup of avocado offers 5 grams of fiber, along with healthy fats.
Raspberries: These berries are fiber superstars, with 8 grams per cup.
Chia Seeds: A single tablespoon of chia seeds contains 5.5 grams of fiber. They can be added to smoothies, yogurt, or made into pudding.
Sweet Potato: One medium baked sweet potato with skin can provide 5 grams of fiber.
Artichoke: Cooked artichoke offers an impressive 9.6 grams of fiber per cup.

Comparison Table: Brown Rice vs. Fiber-Rich Alternatives


Food Item	Serving Size	Fiber Content	Protein	Notes
Brown Rice	1 cooked cup (approx. 195g)	~3.5 g	~5 g	Widely available, gluten-free.
Lentils	1/2 cooked cup	~8 g	~9 g	Excellent source of protein and fiber.
Black Beans (canned)	1/2 cup	~9 g	~7.5 g	A versatile legume for many dishes.
Quinoa	1 cooked cup	~5 g	~8 g	Complete protein source, gluten-free.
Barley (pearled)	1/2 cooked cup	~3 g	~2 g	Contains beta-glucan soluble fiber.
Sweet Potato (with skin)	1 medium baked	~5 g	~2 g	Also rich in vitamins and antioxidants.
Artichoke (cooked)	1 cup	~9.6 g	~5 g	One of the highest fiber vegetables.
Raspberries	1 cup	~8 g	~1.5 g	Great for snacks, smoothies, and desserts.
Chia Seeds	1 Tbsp	~5.5 g	~2 g	Easy to add to a variety of foods.

Conclusion

While brown rice has a solid place in a balanced diet, it's far from the only or most fiber-dense option available. A half-cup of lentils, black beans, or a handful of chia seeds can all easily outmatch the fiber content of a typical brown rice serving. By consciously incorporating a wider variety of whole foods—including legumes, different whole grains, and a generous amount of fruits and vegetables—you can significantly increase your daily fiber intake. This diversity not only boosts nutritional benefits but also adds new and exciting flavors and textures to your meals. The key is to start small and gradually introduce these changes, always ensuring you drink plenty of water to support your digestive system as your fiber intake increases.

Resources for Further Reading

For more detailed information on high-fiber foods and their health benefits, refer to the Harvard T.H. Chan School of Public Health's page on fiber. They provide extensive resources on nutrition and healthy eating for a deeper understanding of dietary choices. (https://nutritionsource.hsph.harvard.edu/carbohydrates/fiber/)

Tips for Incorporating More Fiber

Start the day with fiber: Swap your toast for oatmeal topped with fruit, nuts, or chia seeds.
Boost your bowls: Add a half-cup of black beans or lentils to your chili, soups, or salads.
Snack smarter: Replace processed snacks with fruits like raspberries or nuts and seeds.
Choose whole grain alternatives: Use whole-wheat pasta or experiment with quinoa as a side dish.
Add veggies everywhere: Blend cooked vegetables like spinach or sweet potato into sauces or smoothies.

Frequently Asked Questions

A 100-gram serving of cooked brown rice contains approximately 1.6 grams of fiber, while a one-cup cooked serving provides about 3.5 grams.

Among common whole grains, barley stands out with a higher fiber content than brown rice, and oats are also an excellent source, especially for soluble fiber.

Yes, legumes like lentils and black beans are significantly higher in fiber. A half-cup of cooked lentils contains about 8 grams of fiber, while the same amount of black beans provides approximately 9 grams.

Yes, quinoa is a better source of fiber than brown rice. One cooked cup of quinoa contains around 5 grams of fiber compared to about 3.5 grams in a cooked cup of brown rice.

Many fruits and vegetables offer more fiber. Some examples include artichokes (~9.6g/cup), raspberries (~8g/cup), and a medium baked sweet potato with skin (~5g).

You can easily add more fiber by choosing high-fiber breakfast cereals, incorporating legumes into soups and salads, snacking on fruits and nuts, and adding seeds like chia or flax to meals.

While increasing fiber is beneficial, doing so too quickly can cause bloating and gas. It's best to increase your intake gradually and ensure you drink plenty of water to help your digestive system adapt.