High Fiber Foods List

This article was written with help from AI and edited by Thrive Market’s talented team of human writers.

Fiber is a type of carbohydrate we can’t digest—but that’s not a bad thing. Because it passes through the body undigested, fiber helps regulate the body’s use of glucose, keeping hunger and blood sugar stable and aiding digestion, too.. Found primarily in plant-based foods, fiber comes in two types—soluble and insoluble—each with unique benefits. Keep this post handy for a list of fiber-rich foods to help up your daily intake, plus a recipe list to get you started. 

Soluble Fiber vs. Insoluble Fiber

There are two types of fiber, known as soluble and insoluble.

• Soluble fiber dissolves in water and becomes more gelatinous as it moves through the digestive system. Because it takes longer to digest, eating more of this type of fiber can lead to feeling full for longer stretches of time. 
• Insoluble fiber does not dissolve in water and moves through the digestive tract without changing its shape until it’s excreted. 

High Fiber Foods List

Legumes, nuts, fruits, buckwheat flour, and more—add a variety of these high fiber foods (6 grams of fiber or more per serving) to your diet daily to enjoy the benefits of fiber.

• Lentils – 13g per cup (cooked)
• Chickpeas – 13g per cup 
• Black beans – 17g per cup 
• Split peas – 16g per cup 
• Pinto beans – 15g per cup
• Green peas – 8g per cup
• Bran cereal – 8g per cup
• Buckwheat flour – 12g per cup
• Chia seeds – 10g per ounce
• Raspberries – 8g per cup

More Food Sources of Fiber

• Apples (with skin) – 4g per medium apple
• Bananas – 5g per banana
• Pears (with skin) – 5g per medium pear
• Oranges – 4g per medium orange
• Mango – 3g per cup
• Broccoli – 4g per cup (cooked)
• Brussels sprouts – 3g per cup (raw)
• Sweet potatoes (with skin) – 4g per medium potato
• Oats – 4g per cup 
• Brown rice – 3g per cup (cooked)
• Quinoa – 5g per cup (cooked)
• Whole wheat pasta – 4g per cup (cooked)
• Almonds – 3g per ounce
• Pistachios – 3g per ounce

10 Recipes With Fiber

From legumes to veggies, these recipes will add more fiber to your plate.

• Red Lentil Soup: Comforting and simple to make—double the recipe so you’ll have an easy lunch ready to go.
• Summer Lentil Salad: Enjoy this fresh salad mixing lentils, wild arugula, and mulberries with a pomegranate molasses vinaigrette.  
• Apple Cinnamon Overnight Oats: Top your overnight oats with fresh apples and a dusting of cinnamon. 
• Pumpkin Spice Chia Pudding: Enjoy this make-ahead dish for breakfast, a snack, or dessert. 
• One-Pot Chicken Tortilla Soup: This hearty soup includes servings of beans and quinoa. 
• Pinto Bean Salad: Toss a can of pinto beans with onion, garlic, olive oil, white wine vinegar, and herbs for a fresh side dish. 
• Pistachio Pesto: For eggs, meat, pasta, and more.
• Quinoa Tabbouleh: The salad that works for anyone’s lifestyle, tossed in a lemon vinaigrette.
• Stuffed Sweet Potatoes: These spuds get an upgrade with creamy avocado and tahini dressing.
• Oven-Baked Chickpea Falafal: These lightened-up patties start on the stovetop and finish in the oven so you still get a crunchy outer layer without frying. 

Fiber Products from Thrive Market

In addition to fresh ingredients, fiber powders, enzymes, and supplements can support your daily goals.

• Wellmade by Thrive Market Organic Acacia Fiber: Soluble fiber harvested from the sap of the acacia tree.
• Organic India Psyllium Husk Powder: Add to smoothies, baked goods, and more.
• Ancient Nutrition Organic Fiber: Tropical pineapple and mango flavor.
• Hilma Daily Fiber Enzymes: Easily dissolves in water.
• Ancient Nutrition Organic Fiber: Refreshing raspberry lemonade flavor.
• Belliwelli Daily Fiber Probiotic: Tastes like a cucumber lime cooler.