21 High Fiber Foods You Should Eat: A Cheesy List


You’re reading this list because you want to know the best high-fiber foods that you can eat. You may have heard about how important it is to maintain a healthy diet, but don’t know where to start.

The keyword here is “high.” Fiber has been shown in many studies to be crucial for weight management and heart health. And the higher your intake of dietary fiber, the better! But not all sources are created equal.

Some food items contain more than others and some sources are healthier than others too. So we’ve compiled a list of our favorite high-fiber foods that you should try if you haven’t already!

There’s a lot of reasons you should be eating more high-fiber foods, but the best one is that it’ll make your intestines very happy.

What is Fiber?

Fiber is the carbohydrate we get from plants — not grains or sugars. Many people think of it as roughage because it’s found mostly in foods like fruits and vegetables.

You can also find it in whole grains (like oatmeal) or beans/legumes (such as black beans).

Just how much fiber should you eat every day?

The recommended daily amount for women over age 50 is 25 grams a day; men need 38 grams per day. But many experts say that these numbers might be too low! Fiber helps you feel fuller faster and can help prevent constipation.

How Fiber Can Help With Digestion?

Fibers are important for regulating levels of acidity in our stomachs and prevent bad bacteria from taking over.

They help regulate appetite by making us feel fuller quicker with less food consumed as well. Finally, they also create this amazing feeling of satisfaction after meals–something we all need!


one cup of steamed broccoli has 11 grams of fiber. That’s more than a banana or apple! It is also high in calcium, vitamin C, and potassium too. The best way to eat it is roasted with tahini sauce for dipping.

Avocado toast

this delicious breakfast food contains 12 grams per slice which makes it the perfect start to your day if you’re looking for some extra energy early on. You can get creative here by adding different toppings like hot sauce, salsa, garlic, tomatoes, etc… so don’t be limited by our suggestions here because part of healthy eating includes experimenting and exploring new tastes!


they may not be as popular but almonds are very good sources of fiber. A single serving size is around 23 grams, which makes it a great nut to snack on while you work because they are satisfying without being too heavy.


legumes like black beans and lentils provide fiber and protein, which means that they can be used as snacks or in dishes for your lunchtime meal instead of just adding them into your breakfast food!

Chia seeds

these miraculous little things have 11g per tablespoon making them the perfect way to get some extra energy when you’re working at home because their benefits extend beyond just giving you more gas – they contain omega fatty acids, antioxidants, calcium, magnesium, and potassium so there’s no need for special chia seed oil either! Just add these to your smoothie or salad dressing and you’re good to go.

Whole grains

Whole grains like oats are great for getting in some extra fiber without feeling bloated after because they have a gentler effect on the digestive system than refined bread, crackers, pasta, etc. You can add them into breakfast cereals or even use oatmeal as an ingredient instead of flour!

Dark green vegetables

dark green vegetables contain loads of vitamin K which is important for bone health because it’s involved in helping with calcium absorption – so if you want stronger bones then make sure that you eat broccoli every day! Other dark green veggies include spinach and kale where there are also plenty more nutrients to be found such as being full of folate and iron too.

Fiber supplements

Fiber supplements are also an easy way to get more of the important stuff into your diet, you can find them in pill form or even as a powder that’s mixed with water (or other drinks!) – but be careful because they’re not regulated like over-the-counter drugs so always read the label first!


Lentils are a low-calorie, high-fiber food that weaves a strong nutritional punch. Did you know they contain the most protein of any type of legumes? They also happen to be an excellent source for fat-soluble vitamins A and D, plus iron and potassium.

Brussels sprouts

Brussels sprouts are a cruciferous vegetable that’s related to broccoli and have been shown to reduce prostate cancer risk by over 40%! They’re also loaded with antioxidants that help prevent the mutation of cells into cancerous ones. Plus they’re very high in vitamin K (which helps maintain bone health), potassium, folate, and potent cancer-fighting antioxidants.


If you’ve avoided artichokes because they can be tough to eat, now is the perfect time to give them another try. Artichoke hearts are a deliciously low-calorie and high fiber food that also happen to contain more iron than any other vegetable!

Kiwi fruit

This sweet little fruit is a great source of fiber, with about a third of the calories and sugar as other fruits. Plus they have plenty of vitamin C (which boosts immunity) and potassium to help keep your blood pressure in check.


Take comfort knowing that this healthy food is one you can eat without guilt! Not only does it give you more fiber than you’ll find in a banana, but it also contains cancer-fighting properties.


A colorful addition to any meal, eggplant is loaded with fiber and vitamin B. Plus this versatile veg tastes great raw or cooked!


If you’re looking for something that will satisfy your appetite without filling up too much space on the plate, turnips are what you need! These little roots pack more fiber than most veggies while still being low in calories and carbs.


The carrot is a root vegetable that’s tasty, crunchy, and highly nutritious. Not only are they rich in fiber, but carrots contain vitamin A and beta-carotene—two compounds that may protect against cancer, heart disease, and other illnesses.


Raspberries are loaded with vitamin C and manganese. They also taste great in a variety of dishes, from pancakes to salads.


Quinoa is a pseudo-cereal that has become popularized in the last few years among people seeking to improve their health. It is a complete protein, meaning it has all the essential amino acids. It’s also high in fiber, and cooks up quicker than other whole grains!


Strawberries are a great choice for those who are looking to add some fiber to their diet. With more than three grams of dietary fiber per cup, strawberries provide the perfect amount of nutrition without adding too many calories or carbs.


The blueberry is one fruit that will satisfy your sweet tooth while keeping you full and energized with over three grams of fiber per cup.


The coconut is a fruit that’s tasty and provides you with some serious health benefits too! In addition to being high in dietary fiber, coconuts are rich in vitamins and minerals like iron, phosphorus, magnesium, and potassium.

A good rule of thumb when it comes to getting enough fiber is that if something doesn’t have any added sugar then it probably has some decent amounts of fiber in there too, for example, fruit and vegetables will most likely contain at least some amount.

Sometimes, you might see ‘No Added Sugar’ on packaging only to realize that there were hidden sugars present later down the list.

The best advice for getting more fiber is to increase the number of whole grains, vegetables, and fruits that you’re eating.

Fiber supplements are also an easy way to get more of the important stuff into your diet, you can find them in pill form or even as a powder that’s mixed with water (or other drinks!) – but be careful because they’re not regulated like over-the-counter drugs so always read the label first!