22 High-Fiber Foods You Should Eat

Fiber is incredibly important.

It escapes digestion in the stomach and ends up reaching the gut.
There, it feeds the friendly gut bacteria, leading to all sorts of health benefits
(1, 2).
Fiber also promotes weight loss, lowers blood sugar levels and fights
constipation (3, 4, 5).
The recommended daily intake is 25 grams for women, and 38 grams for men
(6).
However, most people are only eating around half of that, or 15-17 grams of
fiber per day (7).
Fortunately, increasing your fiber intake is relatively simple. Here are 22 high-
fiber foods that are both healthy and satisfying.

1. Pears (3.1%)
The pear is a popular type of fruit that is both tasty and nutritious. It is one of
the best fruit sources of fiber.

Fiber content: 5.5 grams in a medium-sized pear, or 3.1 grams per 100 grams.

2. Strawberries (2%)
Strawberries are incredibly delicious. They taste better than any junk food in
my opinion.

Interestingly, they are also among the most nutrient dense fruits you can eat.
They are loaded with vitamin C, manganese and all sorts of powerful
antioxidants.
Fiber content: 3 grams in a cup, or 2 grams per 100 grams. This is very high
given the low calorie content of strawberries.

3. Avocado (6.7%)
The avocado is different from most fruits. Instead of being high
in carbohydrates, it is loaded with healthy fats.

Avocados are very high in vitamin C, potassium, magnesium, vitamin E and

various different B-vitamins. They also have numerous health benefits.

Fiber content: 10 grams in a cup, or 6.7 grams per 100 grams.

4. Apples (2.4%)
Apples are among the tastiest and most satisfying fruits you can eat. They are
also relatively high in fiber.

Fiber content: 4.4 grams in a medium-sized apple, or 2.4 grams per 100
grams.

5. Raspberries (6.5%)
Raspberries are highly nutritious berries with a very strong flavor. They are
loaded with vitamin C and manganese.

Fiber content: A cup contains 8 grams of fiber, with 6.5 grams per 100 grams.
6. Bananas (2.6%)
Bananas are a good source of many nutrients, including vitamin C, vitamin B6
and potassium.

Fiber content: 3.1 grams in a medium-sized banana, or 2.6 grams per 100
grams.

A green or unripe banana also contains a significant amount of resistant

starch, a type of indigestible carbohydrate that functions like fiber.

Other High-Fiber Fruits

Blueberries (3.6 grams per cup) and blackberries (7.6 grams per cup).

7. Carrots (2.8%)
The carrot is a root vegetable that is tasty, crunchy and highly nutritious.

It is high in vitamin K, vitamin B6, magnesium and beta-carotene, an

antioxidant that gets turned into vitamin A in the body.

Fiber content: 3.4 grams in a cup, or 2.8 grams per 100 grams. This is very
high given the low calorie content of of carrots.

8. Beets (2.8%)
The beet, or beetroot, is a root vegetable that is high in various important
nutrients, such as folate, iron, copper, manganese and potassium.

Beets are also loaded with inorganic nitrates, nutrients shown to have various
benefits related to blood pressure regulation and exercise performance.

Fiber content: 3.8 grams per cup, or 2.8 grams per 100 grams.

9. Broccoli (2.6%)
Broccoli is a type of cruciferous vegetable, and is one of the most nutrient
dense foods on the planet.

It is loaded with vitamin C, vitamin K, folate, B vitamins, potassium, iron and

manganese, and contains antioxidants and potent cancer-fighting nutrients.

Broccoli is also relatively high in protein compared to most vegetables.

Fiber content: 2.4 grams per cup, or 2.6 grams per 100 grams.

10. Artichoke (5.4%)

The artichoke is a type of vegetable that isn't talked about very often.
However, it is high in many nutrients, and is one of the world's best sources of
fiber.

Fiber content: 6.9 grams in an artichoke, or 5.4 grams per 100 grams.
11. Brussels Sprouts (3.8%)
The Brussels sprout is a type of cruciferous vegetable that is related to
broccoli. Brussels sprouts are very high in vitamin K, potassium, folate and
potent cancer-fighting antioxidants.

Fiber content: 3.3 grams per cup, or 3.8 grams per 100 grams.

Other High-Fiber Vegetables

Pretty much all vegetables contain significant amounts of fiber. Other notable
examples include kale (3.6%), spinach (2.2%) and tomatoes (1.2%).

12. Lentils (7.9%)

Lentils are dirt cheap, and are among the most nutritious foods on earth. They
are very high in protein and loaded with all sorts of important nutrients.

Fiber content: 15.6 grams per cup of cooked lentils, or 7.9 per 100 grams.

13. Kidney Beans (6.4%)

Kidney beans are a popular type of legume. Like other legumes, they are
loaded with plant-based protein and various different nutrients.

Fiber content: 11.3 grams per cup of cooked beans, or 6.4 per 100 grams.
14. Split Peas (8.3%)
Split peas are made from the dried, split and peeled seeds of peas.

Fiber content: 16.3 grams per cup of cooked split peas, or 8.3 per 100 grams.

15. Chickpeas (7.6%)

The chickpea is another type of legume that is loaded with nutrients, including
minerals and protein.

Fiber content: 12.5 grams per cup of cooked chickpeas, or 7.6 per 100 grams.

Other High-Fiber Legumes

Most legumes are high in protein, fiber and all sorts of nutrients. When
properly prepared, they are among the world's cheapest sources of quality
nutrition.

Other high-fiber legumes include black beans (8.7%), edamame (5.2%), lima
beans (5.3%) and baked beans (5.5%).

16. Quinoa (2.8%)

Quinoa is a pseudo-cereal that has become incredibly popular among health
conscious people in the last few years.
It is loaded with all sorts of nutrients, including protein, magnesium, iron, zinc,
potassium and antioxidants, to name a few.

Fiber content: 1.6 grams per cup of cooked quinoa, or 2.8 per 100 grams.

17. Oats (10.6%)

Oats may be the healthiest grain food on the planet. They are very high in
vitamins, minerals and antioxidants.

They contain a powerful soluble fiber called beta-glucan, which has major
beneficial effects on blood sugar and cholesterol levels.

Fiber content: 16.5 grams per cup of raw oats, or 10.6 grams per 100 grams.

18. Popcorn (14.5%)

If your goal is to increase your fiber intake, then popcorn may be the best
snack you can eat.

Air-popped popcorn is very high in fiber, calorie for calorie. However, if you
add a lot of fat, then the fiber/calorie ratio will be reduced significantly.

Fiber content: 14.5 grams per 100 grams.

Other High-Fiber Grains

Pretty much all whole grains are high in fiber.

19. Almonds (12.5%)
The almond is a popular type of tree nut.

Almonds are very high in many nutrients, including healthy fats, vitamin E,
manganese and magnesium.

Fiber content: 3.5 grams per ounce, or 12.5 grams per 100 grams.

20. Chia Seeds (34.4%)

Chia seeds are tiny black seeds that are immensely popular in the natural
health community.

They are highly nutritious, with lots of magnesium, phosphorus, calcium and
magnesium. Chia seeds may also be the single best source of fiber on the
planet.

Fiber content: 10 grams per ounce, or 34.4 grams per 100 grams.

Other High-Fiber Nuts and Seeds

Most nuts and seeds contain significant amounts of fiber. This includes
coconuts (9%), pistachios (10%), walnuts (7%), sunflower seeds (8.6%) and
pumpkin seeds (18.4%).

21. Sweet Potatoes (2.5%)

The sweet potato is a popular tuber that is very filling and has a delicious
sweet flavor. It is very high in beta-carotene, B-vitamins and various minerals.

Fiber content: A medium-sized boiled sweet potato (without skin) contains

3.8 grams of fiber, or 2.5 grams per 100 grams.

22. Dark Chocolate (10.9%)

Dark chocolate is arguably one of the world's most delicious foods.

It is also surprisingly high in nutrients, and is actually among the most

antioxidant-rich and nutrient-dense foods on the planet.

Fiber content: 3.1 grams in a 1-ounce piece, or 10.9 grams per 100 grams.

Just make sure to choose dark chocolate that is high in cocoa (70-95% or
higher), not the sugar-laden stuff.