What Has More Fiber Than Bananas? A Comprehensive Guide

November 9, 2025 •

4 min read

While a medium banana contains a respectable 3.1 grams of fiber, many other foods offer substantially more per serving. These high-fiber alternatives are essential for anyone looking to optimize their digestive health and overall well-being, providing numerous benefits beyond just a single nutrient.

Quick Summary

This guide provides a detailed breakdown of numerous foods that are higher in fiber than bananas, covering fruits, vegetables, legumes, nuts, seeds, and whole grains. It includes a comparative table, highlights key health benefits of a fiber-rich diet, and offers practical tips for increasing daily fiber intake.

Key Points

High-Fiber Fruits: Raspberries, guavas, and avocados contain significantly more fiber per serving than bananas.
Fiber-Rich Vegetables: Artichokes, split peas, and broccoli are excellent vegetable sources with higher fiber content than a banana.
Legumes and Seeds: Lentils, chia seeds, and black beans are exceptionally high in fiber and can be easily added to meals.
Go Whole Grain: Swapping refined grains for whole-wheat pasta, brown rice, or oats is a simple way to boost fiber intake.
Gradual Increase is Key: When increasing dietary fiber, do so slowly and increase water intake to avoid bloating and gas.
Diversify Your Diet: The best approach is to eat a wide variety of high-fiber foods to reap the benefits of both soluble and insoluble fiber.

What is Dietary Fiber and Why Does It Matter?

Dietary fiber is a type of carbohydrate that the body cannot digest. It passes through the digestive system largely intact, and its primary function is to promote healthy digestion and regular bowel movements. Fiber is broadly categorized into two types: soluble and insoluble.

Soluble Fiber: This type dissolves in water to form a gel-like substance. It can help lower blood cholesterol and glucose levels. Excellent sources include oats, beans, apples, and carrots.
Insoluble Fiber: This fiber does not dissolve in water and adds bulk to stool, helping food pass more quickly through the stomach and intestines. It is found in whole grains, wheat bran, and the skins of many fruits and vegetables.

Fruits With More Fiber Than Bananas

Bananas are often cited as a go-to source for fiber, but several other fruits pack a much bigger punch. Including a wider variety of fruits can diversify your nutrient intake and significantly increase your total fiber consumption.

Raspberries: At 8 grams of fiber per cup, raspberries are one of the top contenders in the fruit category.
Guava: A single cup of this tropical fruit can provide an impressive 9 grams of fiber.
Avocado: A medium-sized avocado contains approximately 10 grams of fiber and is also rich in healthy fats.
Pears: A medium pear with its skin on offers about 5.5 grams of fiber, which is nearly double that of a banana.
Blackberries: Similar to raspberries, blackberries deliver around 8 grams of fiber per cup.

Vegetables Rich in Fiber

While bananas are a fruit, many vegetables offer a far greater fiber density. Incorporating these into your meals is an easy way to boost your daily intake.

Artichokes: One medium artichoke can contain up to 10 grams of fiber, making it an incredibly potent source.
Split Peas: A half-cup serving of cooked split peas contains a remarkable 8.1 grams of fiber.
Broccoli: One cup of chopped broccoli provides about 5 grams of fiber.
Brussels Sprouts: Cooked Brussels sprouts offer over 4 grams of fiber per cup.
Sweet Potatoes: A medium sweet potato, baked with its skin, has around 4 grams of fiber.

Legumes, Nuts, and Seeds

This category of food is arguably the most fiber-dense. Swapping out a banana for a handful of nuts or a serving of legumes can dramatically increase your fiber intake.

Lentils: With around 7.8 grams of fiber per half-cup, lentils are a superstar ingredient for soups, stews, and salads.
Chia Seeds: Just two tablespoons of chia seeds pack about 10 grams of fiber.
Black Beans: A half-cup of cooked black beans provides roughly 7.5 grams of fiber.
Navy Beans: These are particularly high, with a half-cup offering 9.5 grams of fiber.
Almonds: A half-cup of almonds contains an impressive 8.7 grams of fiber.

Whole Grains

Switching from refined grains to whole grains is one of the simplest and most effective ways to increase your fiber intake throughout the day.

Oats: A single cup of cooked oats provides about 4 grams of soluble fiber.
Whole-Wheat Pasta: One cup of whole-wheat spaghetti contains 5.4 grams of fiber, compared to 2.5 grams in regular spaghetti.
Pearl Barley: Cooked barley offers a substantial 6 grams of fiber per cup.
Popcorn: Three cups of air-popped popcorn provide around 3.6 grams of fiber, making it a great snack option.

Fiber Content Comparison: Banana vs. Other Foods


Food (Serving Size)	Fiber Content	Notes
Banana (1 medium)	~3.1 g	A popular, convenient source, but not the highest in fiber.
Raspberry (1 cup)	~8.0 g	One of the highest-fiber fruits.
Avocado (1 medium)	~10.0 g	Also rich in healthy fats.
Lentils (1/2 cup cooked)	~7.8 g	A versatile and fiber-dense legume.
Chia Seeds (2 tbsp)	~10.0 g	Excellent for adding to smoothies, oatmeal, or yogurt.
Artichoke (1 medium)	~10.0 g	One of the highest-fiber vegetables.
Pear (1 medium, with skin)	~5.5 g	Nearly double the fiber of a medium banana.
Black Beans (1/2 cup cooked)	~7.5 g	Great for Mexican-style dishes and salads.
Oats (1 cup cooked)	~4.0 g	A breakfast staple rich in soluble fiber.

How to Increase Your Fiber Intake

Boosting your fiber intake is achievable with a few simple dietary adjustments.

Prioritize Fruits with High Fiber: Instead of always reaching for a banana, choose berries, pears, or avocados. Remember to eat the skins of fruits like apples and pears for maximum fiber.
Incorporate Legumes: Add lentils, beans, or chickpeas to soups, stews, and salads. Canned beans are convenient and packed with fiber.
Opt for Whole Grains: Replace white bread and rice with whole-wheat alternatives, brown rice, or quinoa.
Snack Smarter: Choose nuts, seeds, or air-popped popcorn instead of low-fiber snacks.
Add Seeds to Meals: Sprinkle chia seeds or ground flaxseed over yogurt, oatmeal, or into smoothies.

Conclusion

While the banana is a healthy and convenient snack, it is far from being the most fiber-rich food available. From raspberries and avocados to lentils and chia seeds, a wide variety of foods offers significantly more dietary fiber per serving. By diversifying your diet and consciously including these nutrient-dense options, you can easily meet or exceed your daily fiber goals. This not only promotes digestive health but also contributes to overall well-being by lowering the risk of chronic diseases like heart disease, stroke, and type 2 diabetes. Remember to increase your fiber intake gradually and drink plenty of water to help your body adjust.

For more information on the specific nutrient content of various foods, consult reliable sources like the USDA's FoodData Central.

Frequently Asked Questions

Many fruits contain more fiber than bananas. Some of the best options include raspberries (8g per cup), guavas (9g per cup), avocados (10g per medium fruit), and pears with the skin (5.5g per medium fruit).

Yes, beans are significantly higher in fiber than bananas. For example, a half-cup of cooked lentils contains approximately 7.8 grams of fiber, while a half-cup of cooked black beans has about 7.5 grams. This is much more than the ~3.1 grams found in a medium banana.

Many vegetables are higher in fiber. Artichokes are among the highest, with a medium artichoke providing around 10 grams. Other good examples include broccoli, split peas, and Brussels sprouts.

You can easily increase your fiber intake by making simple swaps. Choose whole-grain bread over white bread, add seeds like chia or flax to your morning oatmeal, and snack on nuts and high-fiber fruits like berries instead of low-fiber alternatives.

A cup of cooked oats contains about 4 grams of fiber, which is slightly more than the approximately 3.1 grams in a medium banana. Oats are an excellent source of soluble fiber, which is great for heart health.

Yes, adding too much fiber to your diet too quickly can cause digestive issues like bloating, gas, and cramping. It is best to increase your intake gradually over a few weeks to allow your body to adjust. It is also crucial to drink plenty of fluids.

It is important to eat a variety of fiber sources, such as fruits, vegetables, and whole grains, to get both soluble and insoluble fiber. Each type has different benefits for digestion and overall health, and consuming a mix helps ensure optimal gut function.