High Fiber Food List

Get the most comprehensive list of high fiber foods, including 100+ fruits, veggies, grains, legumes, snacks, soy products, and more! Our list includes both soluble and insoluble fiber sources, plus all items are vegan or vegetarian.

💩 Why eat more fiber?

If you're here for a high fiber food list, you probably know why you want to eat more fiber. The number one reason is dealing with constipation of course, but here are a few others you might not have thought of!

✅ Fiber helps with digestion by keeping things moving smoothly.

✅ Helps with weight management since high fiber foods are more filling. They'll keep your belly feeling full longer and can help you eat less calories during the day.

✅ Soluable lowers cholesterol level by reducing your LDL ("bad") cholesterol and supporting heart health.

✅ Fiber slows down the digestion and absorption of sugar, leading to more stable blood sugar levels. Helpful for diabetics or people who are pre-diabetic (like me).

✅ Some types of fiber act as prebiotics, which feed healthy gut bacteria.

How to get 25+ grams of protein per day

Since I started tracking macros in 2023 and working to build muscle and lose weight, I've been eating 25-35 grams of fiber per day while also eating 100-150 grams of protein and 100 net carbs or less, all while eating less than 1500 calories.

Here's a sample of what I eat each day to hit almost 30 grams of fiber (this totals 29 g of fiber):

• Breakfast: overnight oats with Greek yogurt and chia (basic option skipping the fancy mix-ins) + air fryer chicken breakfast sausages
• Snack: High protein berry smoothie
• Lunch: Mediterranean chickpea salad (add 1 lb cubed cooked chicken)
• Snack: high protein snack box (turkey spinach roll-up option is high fiber)
• Dinner: Italian ground turkey skillet

I meal prep for 2 hours on Sundays and meal prep most of that for the week. Sometimes a snack bar and turkey meat stick replace one of these snack recipes.

Get our free cute high fiber foods printable chart!

You can just take screenshots of our high fiber foods list and save it to your phone, or you can download this cute (and free!) PDF printable we created for our email readers! This is a great printable high fiber foods chart for constipation (or good foods on how to avoid it).

📋 You'll love this list of printable high fiber foods!

Since I started working with a trainer last year and focused on a macro friendly high protein high fiber diet...I'm aiming for 25-25 grams of fiber per day.

We are primarily sticking to whole foods to accomplish this, however, we added lots of snack foods and bread products to this high fiber foods list, since bread and high fiber tortilla calories count too!

All fiber sources are from the USDA food database.

🍓 Fruits

• Avocado – 1 medium (150g): 10g fiber, 12g carbs, 21g fat
• Raspberries – 1 cup (123g): 8g fiber, 15g carbs, 0.8g fat
• Blackberries – 1 cup (144g): 7.6g fiber, 14g carbs, 0.7g fat
• Pear (with skin) – 1 medium (178g): 5.5g fiber, 27g carbs, 0.2g fat
• Apple (with skin) – 1 medium (182g): 4.4g fiber, 25g carbs, 0.3g fat
• Figs (dried) – ¼ cup (37g): 3.7g fiber, 26g carbs, 0.1g fat
• Blueberries – 1 cup (148g): 3.6g fiber, 21g carbs, 0.5g fat
• Dates (Medjool) – 2 dates (48g): 3.2g fiber, 36g carbs, 0g fat
• Strawberries – 1 cup (152g): 3g fiber, 12g carbs, 0.5g fat
• Oranges – 1 medium (131g): 2.9g fiber, 15g carbs, 0.2g fat

🥕 Vegetables

• Acorn Squash (cooked) – 1 cup (205g): 9g fiber, 30g carbs, 0.3g fat
• Green Peas (cooked) – 1 cup (160g): 8.8g fiber, 25g carbs, 0.6g fat
• Pumpkin (canned) – 1 cup (245g): 7.1g fiber, 20g carbs, 0.7g fat
• Collard Greens (cooked) – 1 cup (190g): 7.6g fiber, 11g carbs, 0.5g fat
• Brussels Sprouts (cooked) – 1 cup (156g): 6.4g fiber, 12g carbs, 0.5g fat
• Parsnips (cooked) – 1 cup (156g): 5.6g fiber, 27g carbs, 0.3g fat
• Turnip Greens (cooked) – 1 cup (144g): 5g fiber, 8g carbs, 0.4g fat
• Broccoli (cooked) – 1 cup (156g): 5g fiber, 11g carbs, 0.6g fat
• Spinach (cooked) – 1 cup (180g): 4.3g fiber, 7g carbs, 0.5g fat
• Sweet Potato (with skin) – 1 medium (130g): 4g fiber, 27g carbs, 0.1g fat
• Cabbage (cooked) – 1 cup (150g): 4g fiber, 8g carbs, 0.1g fat
• Beets (cooked) – 1 cup (170g): 3.8g fiber, 13g carbs, 0.2g fat
• Carrots (raw) – 1 cup (122g): 3.6g fiber, 12g carbs, 0.3g fat
• Green Beans (cooked) – 1 cup (125g): 4g fiber, 10g carbs, 0.4g fat
• Cauliflower (cooked) – 1 cup (124g): 3g fiber, 5g carbs, 0.3g fat
• Artichoke (cooked) – 1 medium (120g): 7g fiber, 13g carbs, 0.4g fat

💚 Beans & Legumes

If you really want to increase your fiber intake, beans and legumes are the way to go! They're a powerhouse of nutrition with a huge amount of fiber, protein, and they're low in fat.

• Navy Beans (cooked) – 1 cup (182g): 19g fiber, 47g carbs, 0.9g fat
• Soybeans (cooked, mature) – 1 cup (172g): 17g fiber, 15g carbs, 15g fat
• Split Peas (cooked) – 1 cup (196g): 16.3g fiber, 41g carbs, 0.8g fat
• Pinto Beans (cooked) – 1 cup (171g): 15.4g fiber, 45g carbs, 1.1g fat
• Lentils (cooked) – 1 cup (198g): 15.6g fiber, 40g carbs, 0.8g fat
• Black Beans (cooked) – 1 cup (172g): 15g fiber, 41g carbs, 0.9g fat
• Lima Beans (cooked) – 1 cup (170g): 13.2g fiber, 39g carbs, 0.7g fat
• Kidney Beans (cooked) – 1 cup (177g): 13.1g fiber, 40g carbs, 0.5g fat
• Chickpeas (cooked) – 1 cup (164g): 12.5g fiber, 45g carbs, 4g fat
• Fava Beans (cooked) – 1 cup (170g): 9.2g fiber, 33g carbs, 0.7g fat
• Edamame (cooked) – 1 cup (155g): 8g fiber, 14g carbs, 8g fat

🌰 Nuts & Seeds

• Chia Seeds – 2 tablespoon (28g): 10g fiber, 12g carbs, 9g fat
• Flaxseeds (ground) – 2 tablespoon (14g): 4g fiber, 6g carbs, 6g fat
• Almonds – 1 oz (28g): 3.5g fiber, 6g carbs, 14g fat
• Sunflower Seeds – 1 oz (28g): 3.1g fiber, 7g carbs, 14g fat
• Hazelnuts – 1 oz (28g): 3g fiber, 5g carbs, 17g fat
• Pistachios – 1 oz (28g): 2.9g fiber, 8g carbs, 13g fat

💛 Soy-Based

• Black Soybeans (cooked) – 1 cup (172g): 15g fiber, 16g carbs, 10g fat
• Soy Flour – ¼ cup (30g): 9g fiber, 13g carbs, 4g fat
• Textured Vegetable Protein – ½ cup (dry, 43g): 8g fiber, 9g carbs, 1g fat
• Roasted Soy Nuts – ¼ cup (30g): 7g fiber, 10g carbs, 5g fat
• Tempeh – 1 cup (166g): 5.4g fiber, 13g carbs, 11g fat

🌾 Whole Grains

• Bulgur (cooked) – 1 cup (182g): 8.2g fiber, 34g carbs, 0.4g fat
• Barley (cooked) – 1 cup (157g): 6g fiber, 44g carbs, 0.4g fat
• Farro (cooked) – 1 cup (172g): 5g fiber, 37g carbs, 1g fat
• Quinoa (cooked) – 1 cup (185g): 5g fiber, 39g carbs, 3.5g fat
• Rolled Oats (dry) – ½ cup (40g): 4g fiber, 27g carbs, 3g fat
• Brown Rice (cooked) – 1 cup (202g): 3.5g fiber, 45g carbs, 1.6g fat
• Pearled Barley (cooked) – 1 cup (157g): 2.9g fiber, 44g carbs, 0.4g fat

🍞 Grain Products

While eating whole foods is best for our bodies, let's get real...we all supplement our diets with some processed foods. And they really have a lot of great options out on the market these days!

Click the link for each one to get more info or to do a price check. If no link is listed, it's because the online price was insane or they're easy items to find at a grocery store.

• Fiber One Cereal – ½ cup (30g): 14g fiber, 25g carbs, 1g fat
• Smart Bran Cereal – ½ cup (30g): 17g fiber, 23g carbs, 1g fat
• Kashi GOLEAN Cereal – 1 cup (53g): 10g fiber, 36g carbs, 2g fat
• Mission Carb Balance Wrap – 1 tortilla (43g): 11g fiber, 19g carbs, 3g fat
• Bran Flakes Cereal – 1 cup (59g): 7g fiber, 35g carbs, 1g fat
• Psyllium Husk Powder – 1 tablespoon (9g): 7g fiber, 8g carbs, 0g fat
• Whole Wheat Spaghetti (dry) – 2 oz (56g): 6g fiber, 37g carbs, 1g fat
• Shredded Wheat Cereal – 2 biscuits (60g): 6g fiber, 40g carbs, 1g fat
• Flax Muffin (homemade) – 1 muffin (65g): 6g fiber, 18g carbs, 12g fat
• Wheat Bran – ¼ cup (15g): 6g fiber, 10g carbs, 0.5g fat
• High Fiber Tortilla – 1 tortilla (50g): 7g fiber, 16g carbs, 3g fat
• Banza Chickpea Pasta (dry) – 2 oz (56g): 5g fiber, 32g carbs, 3g fat
• High Fiber Muffin – 1 muffin (71g): 5g fiber, 26g carbs, 4g fat
• Dave's Killer Bread (21 grain) – 1 slice (45g): 5g fiber, 22g carbs, 2g fat
• Oats (dry) – ½ cup (40g): 4g fiber, 27g carbs, 3g fat
• Oat Bran – ¼ cup (22g): 4g fiber, 14g carbs, 1.5g fat
• Barilla Chickpea Pasta (dry) – 2 oz (56g): 8g fiber, 32g carbs, 2g fat

🧡 Snacks

Snacks are great for when you're on the go, at work, or looking for a healthy option for the late night munchies.

Click the link to get more info about each type of snack and to get price info. Many, but not all of these can just be purchased at a major grocery store.

• Quest Protein Bar (chocolate chip) – 1 bar (60g): 14g fiber, 22g carbs, 8g fat
• Fiber One Bar – 1 bar (39g): 9g fiber, 25g carbs, 3g fat
• Roasted Chickpeas (snack) – ¼ cup (30g): 6g fiber, 18g carbs, 4g fat
• Sea Salt Peas Snacks – 1 oz (28g): 5g fiber, 18g carbs, 5g fat
• Edamame Dry Roasted – ¼ cup (30g): 5g fiber, 10g carbs, 6g fat
• Bean Chips – 1 oz (28g): 4g fiber, 18g carbs, 6g fat
• Chickpea Chips – 1 oz (28g): 4g fiber, 16g carbs, 5g fat
• GG Scandinavian Crispbread – 1 cracker (10g): 4g fiber, 5g carbs, 0g fat
• Multigrain Crackers – 1 oz (28g): 3.5g fiber, 22g carbs, 3g fat
• Wasa Fiber Crispbread – 1 slice (12g): 3.5g fiber, 8g carbs, 0g fat
• Lentil Chips – 1 oz (28g): 3g fiber, 18g carbs, 4g fat
• Veggie Chips with Fiber – 1 oz (28g): 3g fiber, 16g carbs, 7g fat

🥥 Other

Some other random foods that add a nice dose of fiber!

• Coconut (dried, unsweetened) – 1 oz (28g): 4.6g fiber, 7g carbs, 18g fat
• Hummus – ¼ cup (60g): 3.8g fiber, 12g carbs, 6g fat
• Metamucil (sugar-free) – 1 teaspoon (6g): 3g fiber, 5g carbs, 0g fat

You'll ❤️ these high fiber recipes!

• Overnight oats with chia seeds
• Tuna stuffed avocado
• Arugula quinoa salad
• Healthy bean salad with edamame
• Low carb enchiladas (with Carb Balance tortillas)

Download our high fiber foods chart for constipation!