What Food Is High in Dietary Fiber? An Essential Guide

December 26, 2025 •

3 min read

Most Americans consume significantly less fiber than the daily recommended intake of 25 grams for women and 38 grams for men, according to the Academy of Nutrition and Dietetics. Boosting your intake is crucial for digestive health, heart health, and weight management, which makes knowing what food is high in dietary fiber an essential part of healthy eating.

Quick Summary

This article explores the best food categories for increasing your dietary fiber, including top sources like legumes, fruits, vegetables, and whole grains. It details the different types of fiber and provides practical tips for incorporating these nutritious foods into your daily meals.

Key Points

Legumes are fiber powerhouses: Lentils, split peas, and black beans are exceptionally high in dietary fiber, making them excellent staples for boosting intake.
Fruits are not created equal: While all fruits contain some fiber, raspberries, pears (with skin), and avocados offer significantly higher amounts.
Don't peel your veggies: The skin of vegetables like potatoes often contains a significant amount of fiber, so eating them whole is best.
Choose whole over refined grains: Simple swaps like brown rice instead of white rice or whole-wheat bread and pasta dramatically increase fiber content.
Start small with nuts and seeds: Tiny powerhouses like chia seeds and flaxseed can easily be added to meals and snacks for a big fiber boost.
Increase fiber intake gradually: To prevent digestive issues like bloating and gas, introduce high-fiber foods slowly and drink plenty of water to help the fiber work effectively.

Understanding Dietary Fiber: Soluble vs. Insoluble

Dietary fiber, an indigestible part of plant foods, passes through the body largely intact and is critical for overall wellness. There are two primary types of fiber, and most high-fiber foods contain a mix of both.

Soluble Fiber

Soluble fiber dissolves in water, forming a gel-like substance that slows down digestion. This can help lower cholesterol and blood sugar levels. Good sources include oats, beans, lentils, apples, carrots, citrus fruits, and psyllium.

Insoluble Fiber

Insoluble fiber does not dissolve in water and adds bulk to your stool, which promotes regular bowel movements and prevents constipation. Excellent sources are whole-wheat flour and wheat bran, nuts, seeds, and vegetables like cauliflower, green beans, and potatoes with their skin.

Top High-Fiber Food Categories

Legumes: The Fiber Powerhouses

Beans, peas, and lentils are among the best sources of both soluble and insoluble fiber.

Lentils: A single cup of cooked lentils provides an impressive 15.6 grams of fiber.
Split Peas: A cup of boiled split peas offers around 16 grams of fiber.
Black Beans: Known for their rich flavor and high fiber content, providing about 15 grams per cup.
Chickpeas (Garbanzo Beans): Ideal for hummus or salads, with about 6.3 grams per half-cup serving.

Fruits with Impressive Fiber Counts

Many fruits are excellent sources of dietary fiber, especially when eaten with the skin on.

Raspberries: A standout, offering 8 grams of fiber per cup.
Pears: A medium pear with its skin has about 5.5 grams of fiber.
Avocados: A half avocado provides nearly 7 grams of fiber.
Apples: A medium apple with the skin contributes about 4.5 grams of fiber.
Blackberries: A cup of blackberries contains 7.6 grams of fiber.

Vegetables that Pack a Fiber Punch

Many vegetables are excellent for boosting your fiber intake.

Green Peas: One cup of boiled green peas contains 9 grams of fiber.
Broccoli: A cup of boiled broccoli offers about 5 grams of fiber.
Brussels Sprouts: A cup of boiled sprouts provides around 4.5 grams of fiber.
Artichokes: Known for their high fiber content, offering 9.6 grams per cup.
Sweet Potatoes: A medium baked sweet potato with the skin provides approximately 3.8 grams of fiber.

Whole Grains for a Hearty Fiber Boost

Switching from refined grains to whole grains is one of the easiest ways to get more fiber. Oats, quinoa (2.6 grams per half-cup), brown rice, and even air-popped popcorn are good sources.

Nuts and Seeds: Small but Mighty

Adding just a small handful of nuts or seeds can make a big difference. Chia seeds contain nearly 10 grams per ounce, while flaxseed offers about 2 grams per tablespoon. Almonds provide 3.5 grams per ounce.

How to Incorporate More Fiber into Your Diet

Increase fiber gradually to avoid digestive discomfort. Tips include starting your day with high-fiber options like oatmeal or whole-grain cereal, using legumes frequently, choosing whole fruits over juice, snacking on nuts or seeds, switching to whole-wheat products, and drinking plenty of water.

Fiber Content Comparison Table

Here is a comparison of the fiber content of some high-fiber foods (values are approximate):


Food (per standard serving)	Fiber Content	Serving Size
Split Peas	~16 grams	1 cup, boiled
Lentils	~15.5 grams	1 cup, boiled
Chia Seeds	~10 grams	1 ounce (2 tbsp)
Raspberries	~8 grams	1 cup
Avocado	~6.7 grams	100 grams (approx. half fruit)
Pear (with skin)	~5.5 grams	1 medium
Oats	~4 grams	1 cup, cooked
Broccoli (boiled)	~5 grams	1 cup, chopped

Conclusion

Including a wide variety of high-fiber foods like legumes, fruits, vegetables, whole grains, nuts, and seeds is a powerful step towards better health, improving digestion, lowering cholesterol, and aiding weight management. Make small, consistent dietary adjustments and stay hydrated for a more balanced, fiber-rich lifestyle. For additional authoritative information, visit the Mayo Clinic's detailed guide on dietary fiber: Dietary fiber: Essential for a healthy diet.

Frequently Asked Questions

Soluble fiber dissolves in water to form a gel, which helps lower cholesterol and blood sugar. Insoluble fiber does not dissolve and adds bulk to stool, promoting regularity and preventing constipation.

Among the highest-fiber fruits are raspberries, pears (especially with the skin on), and avocados. Other good options include blackberries and apples.

You can add more fiber to your breakfast by choosing high-fiber cereals like bran flakes or oatmeal. Top your cereal or yogurt with berries, chia seeds, or flaxseed for an extra boost.

Some vegetables particularly high in fiber include green peas, artichokes, broccoli, and Brussels sprouts. Eating vegetables with the skin on, such as baked potatoes, also increases fiber.

Yes, beans and other legumes like lentils and split peas are some of the best sources of fiber available. They are also packed with protein and other essential nutrients.

Yes, nuts and seeds are excellent fiber sources. Chia seeds and flaxseed are particularly high in fiber, with almonds and pistachios also providing a significant amount.

If you experience gas or bloating when increasing your fiber, do so gradually over several weeks. Also, be sure to drink plenty of fluids, as fiber absorbs water to function properly.