The highest-fiber foods are beans, lentils and split peas (about 7 to 9 g per 100 g cooked), chia seeds and flaxseed, raspberries and blackberries, pears and apples with their skins, avocado, artichokes, oats, barley and other whole grains, nuts and popcorn. The NHS recommends 30 g of fiber a day for adults, but most adults eat only about 20 g. The list below gives the fiber in a normal portion of each food, so you can see how to reach 30 g.
Why fiber matters
Fiber is the part of plant foods your body can’t digest. It does several useful things:
- Keeps you regular. Insoluble fiber adds bulk and helps food move through the gut, as Harvard’s Nutrition Source explains.
- Helps with cholesterol and blood sugar. Soluble fiber, found in oats, beans, lentils, apples and chia, can help lower blood cholesterol and glucose levels.
- Keeps you full. High-fiber foods take longer to eat and digest.
- Feeds gut bacteria. Some fibers are fermented by bacteria in the large intestine.
A large 2019 series of reviews in The Lancet, commissioned by the WHO, found that people who ate the most fiber had a 15% to 30% lower risk of dying from any cause or from heart disease, and of developing coronary heart disease, stroke, type 2 diabetes and colorectal cancer, compared with those who ate the least. The biggest benefits were seen at 25 to 29 g a day, and the reviews suggested that more might be even better.
How much fiber do you need?
| Age | Daily fiber (NHS) |
|---|---|
| 2 to 5 years | 15 g |
| 5 to 11 years | 20 g |
| 11 to 16 years | 25 g |
| Adults | 30 g |
Source: the NHS. Harvard’s Nutrition Source gives a similar range of 25 to 35 g for adults, and notes that most Americans get only about 15 g.
High-fiber foods list
Fiber per portion, calculated from USDA FoodData Central values.
Beans, lentils and peas
| Food | Portion | Fiber |
|---|---|---|
| Black beans, cooked | 100 g | 8.7 g |
| Split peas, cooked | 100 g | 8.3 g |
| Lentils, cooked | 100 g | 7.9 g |
| Chickpeas, cooked | 100 g | 7.6 g |
| Kidney beans, cooked | 100 g | 7.4 g |
Whole grains
| Food | Portion | Fiber |
|---|---|---|
| Pearl barley, cooked | 150 g | 5.7 g |
| Quinoa, cooked | 150 g | 4.2 g |
| Oats, dry | 40 g | 4.0 g |
| Whole wheat bread | 2 slices (64 g) | 3.8 g |
| Popcorn, air-popped | 25 g (about 3 cups) | 3.6 g |
| Brown rice, cooked | 150 g | 2.4 g |
Fruit
| Food | Portion | Fiber |
|---|---|---|
| Pear, with skin | 1 medium (178 g) | 5.5 g |
| Raspberries | 80 g | 5.2 g |
| Avocado | Half (75 g) | 5.0 g |
| Kiwifruit | 2 (150 g) | 4.5 g |
| Apple, with skin | 1 medium (182 g) | 4.4 g |
| Blackberries | 80 g | 4.2 g |
| Dried figs | 30 g | 2.9 g |
Vegetables
| Food | Portion | Fiber |
|---|---|---|
| Artichoke, cooked | 1 medium (120 g) | 6.8 g |
| Sweet potato, baked | 1 medium (114 g) | 3.8 g |
| Green peas | 80 g | 3.6 g |
| Kale, raw | 80 g | 3.3 g |
| Broccoli, cooked | 80 g | 2.6 g |
| Carrots, raw | 80 g | 2.2 g |
| Brussels sprouts, cooked | 80 g | 2.1 g |
Nuts and seeds
| Food | Portion | Fiber |
|---|---|---|
| Chia seeds | 1 tablespoon (12 g) | 4.1 g |
| Almonds | 30 g | 3.8 g |
| Pistachios | 30 g | 3.2 g |
| Flaxseed | 1 tablespoon (10 g) | 2.7 g |
A day with 30 g of fiber
| Meal | Food | Fiber |
|---|---|---|
| Breakfast | 40 g oats cooked with milk, topped with 80 g raspberries and 1 tablespoon chia seeds | 13.3 g |
| Lunch | Lentil soup (100 g cooked lentils) with 1 slice of whole wheat bread | 9.8 g |
| Snack | 1 apple | 4.4 g |
| Dinner | Salmon with 80 g broccoli and 150 g brown rice | 5.0 g |
| Total | about 32 g |
It doesn’t take unusual foods, just whole grains instead of white ones, a portion of beans or lentils, and fruit and vegetables at most meals. Our guide to whole foods explains why less processed foods usually keep more fiber.
Easy ways to eat more fiber
- Switch to whole grain bread, pasta and rice, and choose a high-fiber breakfast cereal. Our guide to choosing a healthy cereal shows how to read the label.
- Add beans or lentils to soups, stews, curries, salads and pasta sauces. Our chickpea curry is an easy start.
- Keep the skins on potatoes, apples and pears.
- Snack on fruit, nuts or popcorn instead of biscuits or chips.
- Sprinkle seeds on yogurt, porridge and salads.
- Eat whole fruit rather than juice, which loses most of its fiber.
Increase fiber slowly
Adding a lot of fiber at once can cause wind, bloating and stomach cramps. The NHS advises increasing fiber gradually and drinking plenty of fluids, which helps fiber work and prevents constipation. Spread high-fiber foods across the day, and give your gut a couple of weeks to adjust.
If you have irritable bowel syndrome (IBS) or another gut condition, some high-fiber foods can make symptoms worse. Ask your doctor or a dietitian for advice that suits you.
On low-carb and keto diets
Many of the highest-fiber foods, such as beans, grains and most fruit, are limited on keto. To keep fiber up, rely on non-starchy vegetables, avocado, chia and flaxseed, nuts and berries. Our list of keto vegetables has the best choices.
Common questions
What’s the difference between soluble and insoluble fiber?
Soluble fiber dissolves in water and forms a gel, which can help with cholesterol and blood sugar. It’s found in oats, barley, beans, lentils, apples and chia. Insoluble fiber doesn’t dissolve and adds bulk, helping regularity. Whole wheat, bran, nuts and vegetable skins are good sources. Most plant foods contain both.
Are fiber supplements as good as food?
Supplements such as psyllium can help with constipation, but high-fiber foods also bring vitamins, minerals and other plant compounds. Try food first, and ask a pharmacist or doctor before taking supplements regularly.
Which fruit has the most fiber?
Raspberries, blackberries, pears, avocado and kiwifruit are among the highest. Dried fruit is high per gram, but also high in sugar.
Does cooking destroy fiber?
No. Cooking softens fiber, but the amount stays much the same. Peeling and juicing remove fiber.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
