The Daily Nutrition

25 High Fiber Foods That Will Help You Boost Your Health

Fiber is something that we need to give our bodies. We need fiber in our lives to make sure that our body is functioning properly.

Fiber plays a huge role in our gut health, something that we need to make sure is as healthy as possible. Our gut health is just as important as anything else when it comes to our bodies.

A healthy gut allows you to be healthy. An unhealthy gut may expose your body to more diseases that can occur anywhere in your body.

Having a healthy gut is the link to a healthy body. This can all start with providing your body with enough fiber.

25 High Fiber Foods

Without fiber, your body isn’t going to be able to process food the way it needs to. Fiber isn’t digested in our stomachs, but it does feed the good bacteria that is in our gut.

The good bacteria helps promote better digestion and the breaking down of all food that passes through our digestive tract.

It is recommended that women get around 25 grams of fiber and men get about 38 grams of fiber each day. However, not many people are ever reaching this mark. They are falling well short of the recommended amount of fiber that they need.

The good news is that getting the fiber you need really isn’t that difficult. You just need to add in more high fiber foods to your diet.

Below you’ll see 25 high fiber foods that will give you the fiber you need in your everyday life so that your gut health won’t suffer at all. You’ll be able to answer the question, what foods are high in fiber with no issues at all.


Strawberries are going to give you about 3 grams of fiber for every cup you eat. I know this may not sound like a lot of fiber at first, but when you compare it to other options, like some junk food, then you’re going to love it.

Strawberries are also packed with vitamins that are going to help your health along the way as well.


They say an apple a day keeps the doctor away for a reason. A regular sized apple will have about 4.4 grams of fiber. This is what you get when you eat with the skin as well.

The good news is that if you don’t like one type of apple, there are plenty of others to choose from so you aren’t stuck hating one type of apple without any kinds of options around you.


what foods are high in fiber

Beets aren’t an extremely popular vegetable but they are going to be good for you when you need an extra bit of fiber in your diet. They will provide about 3.8 grams of fiber per cup.

Having beets is going to give your body more nutrients than just beets as well. This means that the benefits of beets go beyond that of just helping your gut health and being provided the fiber you need.


Lentils provide a huge fiber punch when you consume them. One cup of lentils is going to give you about 15.6 grams of fiber.

That’s already a huge chunk of the daily recommended amount for everybody.

Why not take advantage of this food? It can be paired with any number of foods as well, but they are great in soups. Make a lentil soup and you’re practically guaranteeing yourself enough fiber for a couple of days at least.

Split Peas

Cooked split peas will give you about 16.3 grams of fiber for every cup you consume. Like lentils, you’re getting much more than you probably expected.

Getting the fiber you need is important and having foods like this are going to make your life much easier.


Pears are a popular fruit. They aren’t only just tasty, but they do have a good amount of fiber in them.

You’ll get about 5.5 grams of fiber when you eat a pear.

When it comes to fruit, pears provide one of the biggest punches with fiber.


high fiber low carb foods

Quinoa is one of those foods that you may have heard about but may not have ever tried. It’s a good alternative to pasta and rice. It’s more nutritious and you’re more than likely going to enjoy every bite of it.

A cup of quinoa will give you about 5.2 grams of fiber. Combining this with a healthy diet will easily help you reach your daily fiber goals.

Kidney Beans

Kidney beans are relatively popular, however, I do know of a lot of people that aren’t huge fans of them.

Maybe they would change their minds if they knew about the amount of fiber they could get from kidney beans. One cup is going to give you 11.3 grams. That’s a good percentage and probably much more than you expected based on what your current diet is.


Carrots, in general, are very healthy for you. I believe that’s just general knowledge.

They provide you with vitamins and minerals that your body loves to feed off of. Carrots can even help your eyesight.

However, they are going to give you some of the fiber your body wants as well. A cup of carrots will give you about 3.6 grams of fiber.


Almonds are a delicious nut. They are healthy partially because they contain healthy fats that your body needs as well.

One ounce of almonds will provide you with about 3.4 grams of fiber.


Avocados are still growing in popularity. People have a weird obsession with avocados. If you’re one of those people then you’re already getting the fiber it provides. If you aren’t one of those people then maybe it’s time to start.

Avocados give about 10 grams of fiber per cup. So, the weird avocado lovers are more justified in why they can love them.


high fiber foods

One orange will give you about 3 grams of fiber. No worries you won’t have to include the skin like you would with an apple.

Eating an orange peel just seems wrong and uncalled for.


Chickpeas are another type of legume that’s going to provide you with a significant amount of fiber.

One cup of cooked chickpeas will give you about 12.5 grams of fiber.


Broccoli is one of those high fiber low carb foods that are great for everyone. The low carb factor helps for people that are really looking to lose weight.

And the high fiber content is great for so many other reasons.

A cup of broccoli will give you about 2.4 grams of fiber.

Chia Seeds

You may think you have never had chia seeds before, but I’m sure you have. They are tiny black seeds that are great for your health.

It’s very easy to sneak them into almost any recipe you make.

One ounce of these seeds are going to give you about 10.6 grams of fiber.

Brussels Sprouts

This vegetable may be one of the biggest enemies of children everywhere. They aren’t the most popular vegetable but they are very healthy for you.

A cup of this vegetable is about 4 grams of fiber.


what foods are high fiber

Popcorn? Really? Yes, really. Popcorn can give you some of the fiber you desperately need.

Popcorn is a very simple snack that can also be healthy.

Having one cup of air-popped popcorn will give you about 1.2 grams of fiber, which is about 14.5 grams per grams of popcorn you consume.

Sweet Potatoes

Personally, I’m not much of a fan of sweet potatoes, but that doesn’t mean I won’t eat it if I needed some fiber. Sweet potatoes can provide you with about 3.8 grams of fiber and that’s without the skin.


Raspberries are one of my favorite fruits. They are loaded with vitamins and antioxidants that your body is going to love.

One cup of this fruit is going to give you abot 8 grams of fiber.


This green nut may be a pain to get to sometimes, but it will always be worth it when it comes to your health.

One ounce of pistachios will be able to provide you with about 3 grams of fiber.


Cauliflower is another vegetable that’s very popular in a lot of diets. It’s one of those vegetables that can be used as a substitute for a lot of other foods, like pasta and rice.

Having 1 cup of cauliflower will give you about 2 grams of fiber for your stomach to handle.


high fiber foods

Bananas are probably one of the most common fruits around. They provide plenty of vitamins and nutrients that your body will love.

Having just one banana will give you about 3.1 grams of fiber.


Oats are great. For people that love oatmeal, you know the benefits that oats can provide you with. It’s widely considered that oats are one of the healthiest grain foods around.

One cup of oats can give you a huge 16.5 grams of fiber.


The only time you probably ever have artichoke anywhere near you is when you have a spinach-artichoke dip at a restaurant.

You should maybe consider having it much more often. One artichoke has about 10.3 grams of fiber in it.

Dark Chocolate

Not just any chocolate, dark chocolate. Some people prefer this chocolate to other chocolates.

Typically, dark chocolate has a lot more health benefits than other kinds of chocolate anyway.

Having one ounce of dark chocolate will give you about 3.1 grams of fiber.

Fiber for Days

The human body needs to consume fiber. Without any fiber, our bodies are going to struggle in processing our food. This can lead to a number of health problems further down the line.

However, having a list of 25 high fiber foods should help you get the fiber you need.

You don’t have to eat all 25 of these foods, but you should eat some of them if you are really wanting to look out for your own health.

Ready to Lose 10-21 lbs in the Next 28 Days?

If you're really serious about losing weight and want to create a new lifestyle for yourself then the 28-Day Weight Loss Challenge is for you.

The Ketogenic Diet has changed our lives. It has turned our bodies from sugar-burners to fat-burners.

We wake up with more energy, less cravings, and a better mood throughout the day.

Our 28-Day Weight Loss Challenge walks you through how to incorporate the Ketogenic Diet into your lifestyle so you no longer have to worry about giving up on diets and gaining back the weight you keep on trying to lose.

Sounds too good to be true, right? Well it isn't and we are happy to teach you all about it with the 28-Day Weight Loss Challenge.

Check Out the 28-Day Weight Loss Challenge Now

Enjoyed 25 High Fiber Foods That Will Help You Boost Your Health? Share it with your friends so they to can follow The Daily Nutrition journey.

Share on Pinterest

More Great Content on The Daily Nutrition

Military Diet: What is it Along with Military Diet Plan

The military diet is designed to help you lose weight fast. Here is what the military diet is and how it can help you.

8 Wheatgrass Benefits to Improve Your Body’s Health

Eating wheatgrass may seem odd, but it's very healthy for you. Here are 8 wheatgrass benefits that'll improve your health.

What is Hemp Seed and 9 Hemp Seeds Benefits

What is hemp seed? Finding the answer to this question will help you understand why you need them in your diet. Here are 9 hemp seeds benefits.

9 Health Benefits of Flaxseed Your Body Needs Now

Flax seed nutrition and the health benefits of flaxseed are things that you need to take advantage of as soon as possible to improve your health.

10 Health Benefits of Chia Seeds to Improve Your Health

Chia seeds are great. Here are 10 health benefits of chia seeds that you need to know about.

11 Turmeric and Curcumin Benefits to Make You Healthier

Using turmeric tea or turmeric powder will improve your health. Here are 11 turmeric benefits you need to see.

Top 9 Benefits of Coconut Oil to Improve Your Body

Coconut oil can be used in many ways. Here are the top 9 benefits of coconut oil.

13 Foods to Use as a Substitute for Butter for Health

Butter isn't always the best option, especially when you are looking out for your health. Here are 13 foods you can substitute for butter.

10 Drinks You Can Us as a Coffee Substitute Right Now

A lot of people could use a coffee alternative for one reason or another. Here are 10 coffee substitutes that will come in handy.

13 Bread Substitutes You Need for a Healthier You

Here are 13 bread substitutes that you're going to love. Healthier versions of the bread you have everyday.

Cream Cheese Substitute: 11 Cream Cheese Replacements

Cream cheese is great. However, some people can't always have it. Here are 11 cream cheese substitutes.

Elderberry Benefits and Elderberry Health Concerns

Elderberries are a fruit that's beneficial to your health. Here are 5 elderberry benefits that you should be aware of.

15 Fish Oil Benefits and What Fish Oil is Good For

Fish oil is very healthy for you. But what is fish oil good for? Find out here.

Goji Berry: Health Benefits of Goji Berries and More Info

The goji berry is a fruit that packs a powerful punch. For nutrition purposes, everyone should eat them.

Star Fruit: What is Star Fruit and Star Fruit Benefits

What is star fruit? Have you ever had it before? It's a delicious fruit that you should try.

Benefits of Passion Fruit and Other Passion Fruit Essentials

If you've never had passion fruit before, you should look into having it. Passion fruit benefits are something that you should never overlook.

13 Mushroom Recipes for Everyone to Enjoy Tonight

If you like mushrooms then you're probably looking for more mushroom recipes. Here are 13 mushroom recipes that you'll want to make.

11 Chayote Recipes to Broaden Your Food Horizons

Chayote is a food that you may have never had but you need. Here are 11 chayote recipes that you're going to love.

7 Oxtail Recipes You’ve Never Had But Need to Try

Oxtail is a food that not many have tried. Here are 7 oxtail recipes that will let you know how good oxtail actually is.

How to Make Homemade Jam and a Homemade Jam Recipe

Homemade jam just taste better than store bought jam. Here is a homemade jam recipe that anybody can utilize in their kitchen.