A high-fiber diet is a simple yet powerful way to enhance your health and well-being. By incorporating a variety of fiber-rich foods into your daily meals, you can support digestion, manage weight, improve heart health, and promote overall longevity. As with any dietary change, it’s beneficial to consult with a healthcare provider or a registered dietitian to tailor fiber intake to your individual needs and ensure a balanced approach to nutrition.
What foods are good for a high fiber diet?
Fiber is an important element of a healthy diet and can contribute to good digestion. If a person wishes to incorporate more high fiber foods into their diet, it is advisable to drink plenty of water to avoid dehydration or constipation.
People with chronic constipation, hemorrhoids, or medical conditions such as diverticulitis may benefit from eating a diet high in fiber.
A person should aim to consume 22–34 grams (g)Trusted Source of fiber per day.
This article outlines the benefits and side effects of eating a high fiber diet. It then provides a list of foods high in fiber and tips on how to include more fiber in a person’s diet.
Nutrition resources
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Researchers have documented several benefits of dietary fiber. Although more research is necessary on this topic, a 2020 reviewTrusted Source of the scientific research details the following possible outcomes of high fiber diets:
- prevention or treatment of constipation
- weight loss
- maintenance of health metabolism
- improvement in gut bacteria health
- reduced inflammation
- decreased risk of depression
- improved life expectancy
- colorectal cancer prevention
The United Kingdom’s National Health Service (NHS) also states that eating a diet with plenty of fiber can lower the risk of:
- heart disease
- stroke
- type 2 diabetes
- bowel cancer
Learn more about why people need dietary fiber and the benefits it can have.
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Although an increase in fiber intake can help aid digestion, it is possible for a person to consume too much fiber.
According to a 2022 reviewTrusted Source, eating too much natural dietary fiber without drinking enough fluids can lead to:
- bloating
- diarrhea
- intestinal obstruction
- dehydration
Additionally, those with digestive conditions, such as Crohn’s disease, should limit their fiber intake under medical supervision.
If a person wishes to increase the amount of fiber in their diet, the NHS suggests that a person gradually introduce high fiber foods over the course of 2–3 weeks and drink plenty of fluids. A person can aim to drink 3–4 pints, or 1.5–2 liters, of water per day.
Learn more about how much fiber is too much.
Some foods are better sources of fiber than others. According to the Dietary Guidelines for Americans 2020–2025Trusted Source, the following foods are good sources of dietary fiber.
Grains
The following table outlines grains that are high in fiber.
| Grain | Standard portion | Fiber (g) |
|---|---|---|
| unsweetened, high fiber cereal | 1/2 cup | 14 |
| whole grain kernel cereal | 1/2 cup | 7.5 |
| wheat cereal, shredded | 1 cup | 6.2 |
| popcorn | 3 cups | 5.8 |
| bran flakes | 3/4 cup | 5.5 |
| cooked bulgur | 1/2 cup | 4.1 |
| cooked spelt | 1/2 cup | 3.8 |
| cooked teff | 1/2 cup | 3.6 |
Fruits
The following table outlines fruits that are high in fiber.
| Fruit | Standard portion | Fiber (g) |
|---|---|---|
| apote or sapodilla | 1 cup | 9.5 |
| durian | 1 cup | 9.2 |
| guava | 1 cup | 8.9 |
| nance | 1 cup | 8.4 |
| raspberries | 1 cup | 8 |
| loganberries | 1 cup | 7.8 |
| blackberries | 1 cup | 7.6 |
| soursop | 1 cup | 7.4 |
| boysenberries | 1 cup | 7 |
| gooseberries | 1 cup | 6.5 |
| Asian pear | 1 medium fruit | 6.5 |
| blueberries, wild | 1 cup | 6.2 |
| passion fruit | 1/4 cup | 6.1 |
| persimmon | 1 fruit | 6 |
| pear | 1 medium fruit | 5.5 |
| kiwifruit | 1 cup | 5.4 |
| grapefruit | 1 fruit | 5 |
Vegetables
The following table outlines vegetables that are high in fiber.
| Vegetables | Standard portion | Fiber (g) |
|---|---|---|
| artichoke, cooked | 1 cup | 9.6 |
| breadfruit, cooked | 1 cup | 8 |
| fufu, cooked | 1 cup | 7.4 |
| canned pumpkin | 1 cup | 7.1 |
| taro root (dasheen or yautia), cooked | 1 cup | 6.7 |
| Brussels sprouts, cooked | 1 cup | 6.4 |
| sweet potato, cooked | 1 cup | 6.3 |
| parsnips, cooked | 1 cup | 6.2 |
| nettles, cooked | 1 cup | 6.1 |
| jicama, raw | 1 cup | 5.9 |
| winter squash, cooked | 1 cup | 5.7 |
| yam, cooked | 1 cup | 5.3 |
| broccoli, cooked | 1 cup | 5.2 |
| tree fern, cooked | 1 cup | 5.2 |
| luffa gourd, cooked | 1 cup | 5.2 |
| turnip greens, cooked | 1 cup | 5 |
| drumstick pods (moringa), cooked | 1 cup | 5 |
| avocado | 1/2 cup | 5 |
Legumes and pulses
The following table outlines legumes and pulses that are high in fiber.
| Pulse or legume | Standard portion | Fiber (g) |
| navy beans, cooked | 1/4 cup | 4.8 |
| small white beans, cooked | 1/4 cup | 4.7 |
| yellow beans, cooked | 1/2 cup | 9.2 |
| lima beans, cooked | 1 cup | 9.2 |
| green peas, cooked | 1 cup | 8.8 |
| adzuki beans, cooked | 1/2 cup | 8.4 |
| French beans, cooked | 1/2 cup | 8.3 |
| split peas, cooked | 1/2 cup | 8.2 |
| lentils, cooked | 1/2 cup | 7.8 |
| lupini beans, cooked | 1/2 cup | 7.8 |
| mung beans, cooked | 1/2 cup | 7.7 |
| black turtle beans, cooked | 1/2 cup | 7.7 |
| pinto beans, cooked | 1/2 cup | 7.7 |
| cranberry (Roman) beans, cooked | 1/2 cup | 7.6 |
| black beans, cooked | 1/2 cup | 7.5 |
| chickpeas (garbanzo beans), cooked | 1/2 cup | 6.3 |
| great northern beans, cooked | 1/2 cup | 6.2 |
Nuts and seeds
The following table outlines nuts and seeds that are high in fiber.
| Seed or nut | Standard Portion | Fiber (g) |
| wocas (yellow pond lily seeds) | 1 ounce (oz) | 5.4 |
| pumpkin seeds, whole | 1 oz | 5.2 |
| coconut | 1 oz | 4.6 |
| chia seeds | 1 tablespoon | 4.1 |
| almonds | 1 oz | 3.5 |
| chestnuts | 1 oz | 3.3 |
| sunflower seeds | 1 oz | 3.1 |
A person can increase fiber in their diet by:
- Choosing cereals that are high in fiber over other breakfast cereals.
- Choosing wholemeal or granary bread over white bread.
- Choosing brown rice instead of white rice.
- Eating potatoes with the skin on, such as baked potatoes or boiled new potatoes.
- Adding legumes, such as chickpeas, to dishes such as curries or salads.
- Eating seeds or nuts as snacks.
A person can also aim to eat a diet high in fresh fruits and vegetables. Ways to incorporate fruits and vegetables into a diet include:
- adding fruit to breakfast cereal
- eating fruits or vegetables as a snack or for dessert
- including salad vegetables as a part of a packed lunch
- using vegetables in stir-fries
- choosing vegetarian dishes, such as vegetable curry, as a main course dish
Meal suggestions
A person can try the following meal suggestions:
| Meal | Ideas |
|---|---|
| Breakfast | • high fiber cereal with a portion of fresh fruit • wholemeal, granary, or seeded toast • porridge with fresh or dried fruit |
| Lunch | • baked potato with tuna mayonnaise and a side salad • chicken and wholemeal pasta salad • lentil soup • wholemeal wraps containing hummus and salad vegetables |
| Dinner | • vegetable curry containing legumes, such as chickpeas, with brown rice • vegetarian bean chili with brown rice • vegetable stir fry with brown rice or wholewheat noodles |
| Snacks or sides | • guacamole with wholemeal pitta • a portion of fresh fruit • a side salad • unsalted nuts • dried fruit |
The following section includes common questions about fiber.
What foods are the highest in fiber?
According to the Dietary Guidelines for Americans 2020–2025Trusted Source, unsweetened ready-to-eat high fiber cereal is the best source of fiber, relative to a standard portion. Apote, artichoke, and navy beans are also excellent sources of fiber.
Can you lose weight on a high fiber diet?
There is some evidenceTrusted Source that people can lose weight on a high fiber diet. This may be because high fiber diets are filling and reduce how frequently people tend to eat. However, more research is necessary to confirm this theory.
Are fiber supplements beneficial?
According to a thorough 2017 reviewTrusted Source of the scientific literature, research suggests that, although fiber supplements can have a variety of benefits, they may provide fewer benefits than those associated with dietary fiber.
Eating a diet high in fiber can contribute to healthy digestion. It may also have other health benefits, such as helping to reduce the risk of developing bowel cancer and improving gut bacteria health.
If a person wishes to include more fiber in their diet, they should aim to introduce high fiber foods over the course of a few weeks and drink plenty of water to avoid dehydration.
Some medical conditions may require a person to monitor their fiber intake under the supervision of a medical professional.
