What Is Good High in Fiber? A Comprehensive Guide to Fiber-Rich Foods

November 22, 2025 •

4 min read

According to the Centers for Disease Control and Prevention, most adults in the U.S. consume only about half the recommended daily fiber intake. Understanding what is good high in fiber is the first step toward correcting this nutritional gap and unlocking significant health benefits.

Quick Summary

This guide details the two types of dietary fiber and provides extensive lists of fiber-rich foods, from legumes and whole grains to fruits and vegetables, to help boost your daily intake.

Key Points

Diverse Fiber Sources: Incorporate a variety of fiber sources, including legumes, fruits, vegetables, nuts, seeds, and whole grains, to ensure a balanced intake of both soluble and insoluble fiber.
Top Legumes: Lentils, split peas, and black beans are exceptionally high in fiber and versatile for cooking.
Smart Swaps: Replace refined grains with whole-grain alternatives like oats, brown rice, and whole-wheat products.
Don't Peel Away Health: Eating fruits and vegetables with their skins on significantly boosts your insoluble fiber intake.
Start Slowly and Hydrate: Gradually increase your fiber intake and drink plenty of fluids to avoid gas, bloating, and constipation.
Weight Management: The high satiety of fiber-rich foods helps you feel fuller for longer, which aids in weight control.

The Two Types of Dietary Fiber

Dietary fiber is an essential carbohydrate found in plant foods that the body cannot digest or absorb. This indigestible quality is what gives fiber its unique health benefits. There are two main types of fiber, and a healthy diet should include both.

Soluble Fiber: A Gel for Good Health

Soluble fiber dissolves in water to form a gel-like substance in the digestive tract. This gel helps slow down digestion, which can have several positive effects on your health. It helps to regulate blood sugar levels by slowing the absorption of glucose and can bind to cholesterol particles, preventing their absorption and helping to lower LDL (“bad”) cholesterol. Foods rich in soluble fiber include:

Oats and oat bran
Beans, lentils, and peas
Apples, pears, and citrus fruits
Carrots and sweet potatoes
Psyllium

Insoluble Fiber: The Digestive Regulator

Insoluble fiber does not dissolve in water. Instead, it adds bulk to the stool and helps food pass more quickly through the digestive system. This promotes regularity and helps prevent constipation. Sources of insoluble fiber include:

Whole-wheat flour and wheat bran
Nuts and seeds
Vegetables, such as cauliflower, green beans, and potatoes (with skin)
The skins of fruits and vegetables

Top High-Fiber Food Sources

Incorporating a variety of these foods is the most effective way to increase your fiber intake and ensure you're getting a balance of both soluble and insoluble types.

Legumes: The Fiber Powerhouses

Legumes are among the most fiber-dense foods available. They are also excellent sources of protein, making them a great substitute for meat.

Split Peas: A cooked cup offers an impressive 16g of fiber.
Lentils: With 15.5g per cooked cup, lentils are versatile additions to soups and salads.
Black Beans: A cooked cup contains 15g of fiber and is rich in protein and antioxidants.
Kidney Beans: A half-cup serving provides nearly 6g of fiber.
Chickpeas: Excellent in hummus, roasted as a snack, or added to salads, chickpeas offer over 6g of fiber per half-cup.

Whole Grains: More than Just Carbs

Choosing whole grains over refined ones significantly boosts fiber intake. Look for products where 'whole' is the first word on the ingredient list.

Oats: Rolled or steel-cut oats contain soluble fiber beta-glucan, which can help control blood sugar and cholesterol.
Quinoa: This complete protein provides around 8g of fiber per cooked cup.
Brown Rice: A healthier, high-fiber alternative to white rice.
Popcorn: Air-popped popcorn is a surprisingly high-fiber snack, offering 5.8g in a three-cup serving.

Fruits and Vegetables: Nature's Bounty

Eating a variety of fruits and vegetables, especially with the skin on, is a simple way to increase your fiber.

Avocado: A medium-sized avocado contains about 10g of fiber and healthy fats.
Raspberries: These berries are among the highest in fiber, with 8g per cup.
Pears: A medium pear with skin provides about 5.5g of fiber.
Artichokes: A medium artichoke is a fiber superstar with about 10g.
Brussels Sprouts: Cooked Brussels sprouts offer over 6g of fiber per cup.
Broccoli: This cruciferous vegetable contains both soluble and insoluble fiber.

Nuts and Seeds: Small but Mighty

Adding just a handful of nuts or a spoonful of seeds can make a big difference in your daily fiber total.

Chia Seeds: Just one tablespoon packs 4.1g of fiber, along with protein and omega-3s.
Almonds: A 1-ounce serving provides 3.5g of fiber and healthy fats.
Ground Flaxseed: A rich source of fiber and phytonutrients.

High-Fiber Food Comparison Table


Food Category	Top Examples	Fiber Type	Key Benefits
Legumes	Lentils, Black Beans, Split Peas	Soluble & Insoluble	Digestion, Cholesterol, Satiety
Whole Grains	Oats, Quinoa, Brown Rice	Soluble & Insoluble	Heart Health, Blood Sugar Control, Satiety
Fruits	Raspberries, Pears, Apples	Soluble & Insoluble	Cholesterol Reduction, Digestion
Vegetables	Artichokes, Brussels Sprouts, Broccoli	Soluble & Insoluble	Gut Health, Antioxidants, Digestion
Nuts & Seeds	Chia Seeds, Almonds, Flaxseed	Soluble & Insoluble	Heart Health, Digestion, Omega-3s

Maximizing Your Fiber Intake

To avoid discomfort like gas and bloating, increase your fiber intake gradually over a few weeks. As you consume more fiber, it's also crucial to increase your fluid intake. Fiber works best when it can absorb water, creating soft, bulky, and easy-to-pass stools. A gradual approach allows your body's digestive bacteria to adapt to the change.

Conclusion: Embracing a Fiber-Rich Lifestyle

Knowing what is good high in fiber is the foundation of building a healthier, more balanced diet. By making conscious food choices and favoring whole foods like legumes, fruits, vegetables, and whole grains, you can easily meet your daily fiber goals. This approach not only supports your digestive system but also helps manage weight, lower cholesterol, and regulate blood sugar, contributing to a longer, healthier life. For further reading on the health benefits of a high-fiber diet, visit the Mayo Clinic guide on dietary fiber.

Frequently Asked Questions

General recommendations suggest adult women aim for around 25 grams of fiber per day and adult men for 38 grams per day, but individual needs can vary.

Yes, high-fiber foods promote a feeling of fullness and tend to be less energy-dense, helping you feel more satisfied on fewer calories.

Soluble fiber, found in oats, beans, apples, and nuts, is particularly effective at lowering LDL ('bad') cholesterol.

Adding too much fiber too quickly can cause gas, bloating, and cramping. It is best to increase your intake gradually and ensure adequate fluid consumption to prevent discomfort.

Soluble fiber slows the absorption of sugar into the bloodstream, which helps prevent blood sugar spikes, a key benefit for individuals with diabetes.

Soluble fiber dissolves in water to form a gel-like substance that helps lower cholesterol and regulate blood sugar. Insoluble fiber does not dissolve and adds bulk to stool, promoting regular bowel movements.

Natural food sources are generally preferred because they provide additional vitamins, minerals, and other nutrients. Supplements can be helpful, but they don't replace the benefits of whole foods.