Want to increase your fiber intake, because you’re trying to lose weight, prevent cardiovascular disease, improve digestion and say bye-bye to constipation? Start with this high-fiber food list featuring 52 whole foods with high fiber content that you can add to your diet.
This list includes a variety of high-fiber foods ranging from vegetables and fruits, nuts and legumes to help you build your own, super healthy fiber rich meals from scratch!
This Is How Much Fiber We Need Per Day
Did you know, we’re recommended to get 20-38g of fiber a day on a 2000kcal diet? No? Well, turns out we do. The minimum recommended amount of fiber is 25g/day for women and 38g/day for men (source).
Most of us rebellious creatures, however, don’t even get half of that amount. Shocking, I know.
“I’m not going to eat any high-fiber foods, I like being constipated”
That’s the motto. Well, as often as we actually say things like this, fiber is good for you. I know, I know. Fiber’s not cool anymore, it’s so 80’s. Sadly, our bodies don’t evolve as quickly as food trends. And our bodies kinda need fiber for basic needs. So fiber’s still in the game.
And fortunately, it’s pretty easy to get enough of from diet when you simply make better food choices and add fiber-rich foods to your meals. This is what we’re gonna talk about today. We’re gonna take a look at the foods that are high in fiber and easy to incorporate into your everyday diet.
In the end, we’re gonna look at whether fiber actually helps to relieve constipation or not as well as the health benefits of dietary fiber. You might be surprised.
How To Increase Your Fiber Intake
Start incorporating more whole plants into your everyday diet, these are the high-fiber foods we need! Plants have a variety of beneficial nutrients that can improve your health long-term when enjoyed more often. Animal food products, refined foods/isolates and oils don’t have any fiber. Below are the types of foods that have the most fiber:
- Fruit. Apples, pears, bananas, and strawberries are great as a snack, in smoothies, with your oatmeal, in healthy pies like this one or even in salads.
- Vegetables. Broccoli, cabbage, artichokes are high in fiber, rich in antioxidants and low in sugar compared to fruits.
- Legumes. Lentils, chickpeas, beans are some examples from this group and are great in salads, curries or soups.
- Whole grains. Oats, whole grain bread are all easy to incorporate in your everyday diet.
- Nuts and Seeds. Almonds, walnuts, flaxseed and sesame seeds are among the healthiest foods in the world and they also happen to be very rich in fiber.
High-Fiber Food List
Now, let’s get to the detailed high-fiber food list! We’ll start with fruits, then vegetables, nuts and seeds and finally legumes and whole grains. I sorted the foods from higher to lower fiber content within every category. Make sure to put the ones you love on your grocery list for the week!
avocado arugula salad
The Best High-Fiber Fruits
1. Avocado, 13.5g fiber. One avocado has 322 calories and 13.5g fiber
2. Raspberries, 9.8g fiber. One cup of fresh raspberries has 81 calories and 9.8g fiber.
3. Plums, 9.7g fiber. A cup of plums provides 147 calories and 9.7g of fiber
4. Blackberries, 7.6g fiber. One cup contains 62 calories, and 7.6g fiber.
5. Coconut Meat, 7.2g fiber. One cup of shredded coconut meat contains 283 calories and 7.2g fiber.
6. Pear, 5.5g fiber. One medium pear has 101 calories and 5.5g fiber.
7. Apple, 5.4g fiber. A large apple contains 116 calories and 5.4g of fiber.
8. Apricots, 3.1g fiber. One cup of apricots has 75 calories and 3.1 grams of fiber.
9. Banana, 3.1g fiber. One medium banana contains 105 calories, 3.1g of fiber.
10. Orange, 3.1g fiber. One orange has 62 calories and 3.1 grams of fiber.
11. Strawberries, 2.9g fiber. One cup of whole strawberries has 46 calories with 2.9g fiber.
12. Peaches, 2.6g fiber. One medium-sized peach has 68 calories and 2.6g fiber.
13. Mango, 2.6g fiber. One cup of mango pieces has 99 calories and 2.6 grams of fiber.
14. Cherries, 2.5g fiber. One cup of pitted cherries has 77 calories and 2.5 grams of fiber.
15. Kiwi, 2.1g fiber. One kiwi has 42 calories and 2.1 grams of fiber.
asparagus salad
The Best High-Fiber Vegetables
16. Artichoke, 6.9g fiber. One artichoke contains 60 calories and 6.9g fiber.
17. Parsnips, 6.5g fiber. One cup raw slices contains 100 calories and 6.5g fiber
18. Nettle, 6.1g fiber. One cup of blanched stinging nettles contains 37 calories and 6.1g fiber. It is also one of the best anti-inflammatory foods.
19. Kale, 4.7g fiber. One cup of kale contains 42 calories and 4.7g fiber.
20. Potatoes, 4.5g fiber. One medium-sized potato with skin contains 167 calories and 4.5g fiber.
21. Sweet Potato, 3.8g fiber. One medium, boiled, sweet potato without skin contains 115 calories and 3.8g fiber
22. Brussels Sprouts, 3.3g fiber. One cup Brussels sprouts delivers 38 calories and 3.3g fiber
23. Okra, 3.2g fiber. Once cup okra provides 33 calories and 3.2g fiber.
24. Cauliflower, 2.8g fiber. One cup chopped cauliflower contains 27 calories and 2.8g fiber.
25. Asparagus, 2.8g fiber. One cup asparagus has 27 calories and 2.8g fiber.
26. Pumpkin, 2.7g fiber. One cup coooked pumpkin contains 49 calories and 2.7g fiber.
27. Broccoli, 2.4g fiber. One cup chopped broccoli contains 31 calories and 2.4g fiber.
28. Red Cabbage, 2.1g fiber. One cup chopped cabbage contains 28 calories and 2.1g fiber.
29. Carrots, 2.0g fiber. One raw carrot contains 30 calories and 2.0g fiber
30. Zucchini, 2g fiber. One medium zucchini contains 33 calories and 2g fiber.
31. Green Bell Pepper, 2g fiber. One medium-sized green bell pepper has 24 calories and 2g fiber.
32. Onion, 1.9g fiber. One medium onion contains 44 calories and 1.9g fiber.
33. Celery, 1.6g fiber. 100 grams of celery come with 16 calories and 1.6g fiber.
banana almond flour cookies
The Best High-Fiber Nuts And Seeds
34. Almonds, 12.5g fiber. 100 grams of raw almonds have 579 calories and 12.5g fiber.
35. Sunflower seeds, 12g fiber. 100 grams of toasted sunflower seeds come with 619 calories and 12 grams of fiber.
36. Sesame Seeds, 11.8g fiber. 100 grams of sesame seeds have 573 calories and 11.8g fiber.
37. Pistachios, 10g fiber. 100 grams of pistachios have 562 calories and 10g fiber.
38. Chia Seeds, 10g fiber. One ounce of chia seeds has 138 calories and 10g fiber.
39. Pecans, 10g fiber. 100 grams of pecans provide 690 calories and 10g fiber.
40. Peanuts, 9g fiber. 100 grams of peanuts has 567 calories and 9g of fiber.
41. Flaxseed, 2.8g fiber. One tablespoon of whole flaxseed has 55 calories and 2.8g fiber.
42. Cocoa, 2g fiber. One tablespoon of unsweetened cocoa powder contains 12 calories and 2g fiber.
lentil bulgur skillet
High-Fiber Grains And Legumes
43. Lentils, 16g fiber. One cup of cooked lentils contains 230 calories and 16g fiber.
44. Black Beans, 15g fiber. One cup of cooked black beans contains 227 calories and 15 grams of fiber.
45. Chickpeas, 12.5g fiber. One cup of cooked chickpeas contains 269 calories and 12.5g fiber.
46. Green peas, 8.8g fiber. One cup of cooked green peas contains 134 calories and 8.8g fiber.
47. Oats, 8.2g fiber. One cup of regular oats contains 307 calories and 8.2g fiber.
48. Bulgur, 8g fiber. One cup of cooked bulgur has 151 calories and 8 grams of fiber.
49. Barley, 6g fiber. One cup of cooked barley contains 193 calories and 6 grams of fiber.
50. Quinoa, 5.2g fiber. One cup of cooked quinoa contains 222 calories and 5.2g fiber.
51. Brown Rice, 3.5g fiber. One cup of cooked brown rice contains 193 calories and 3.5g fiber.
52. Snap Beans, 3.4g fiber. One cup of snap beans contains 31 calories and 3.4g fiber.
Benefits of Consuming High-Fiber Foods
Dietary fiber has many benefits and is extremely important for cardiovascular and digestive health as well as weight loss.
It is shown to help prevent type 2 diabetes (study) as well as cardiovascular disease and cancer (research).
Some studies suggest fiber might also be beneficial for brain health. (source)
Also, in the long run, consuming high-fiber foods on a regular basis is linked to reduced inflammation and improved gut health, which are both at the base of our overall health.
Can High-Fiber Foods Help With Constipation?
So this is probably one of the most famous claims about what fiber can actually do to your body. Just get that fiber and you’ll get it all out or your system.
Well, whether fiber can help you relieve constipation or not, depends on the cause for that constipation. For some people it might be that they’re not eating enough fiber, for others it might be a certain condition or simply a sedentary lifestyle. Adding more fiber by eating these high-fiber foods will definitely help those who don’t get enough of it from their diet.
Altogether, fiber can help move things along in your gut quicker, which can also help change your gut flora in a good way.
Now, that being said, remember that fiber absorbs a lot of water. For example, you know how when you mix oats with water, or any fluid, they start to actually thicken within 30 minutes? That’s the beauty of overnight oats! Then you need to add some more water.
Same with soaking chia seeds, flax seeds, lentils…pretty much anything high-fiber. They double, sometimes even triple in volume when left to soak for a few hours.
So the more fiber you eat, the more water you’ll most likely need. If you’re currently not drinking enough water and want to up your fiber intake, it’s vital to start drinking enough water throughout the day. I’ve heard some horror stories about people who got the worst constipation due to eating way too much high-fiber foods like flaxseed, without getting enough water.
This might not be a problem if you’re getting your fiber mostly from fruits and vegetables that naturally also contain water. But if you’re eating things like whole grains, nuts,
Start Slow
Remember to increase the amount of fiber and fiber-rich foods you eat gradually. A drastic change in a short amount of time can put you through a lot of misery! We’re talking cramps, diarrhea – things you don’t really want. Make these changes one day at a time, so your gut and the bacteria inside of it have the time to adjust.
I hope you learned something new and found this list of high-fiber foods helpful! If you’re interested in the topic of gut health, make sure to check out these articles as well.
