What Is a High Fiber Diet?

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

A high fiber diet is a nutritional approach that emphasizes consuming foods rich in dietary fiber, which is found mostly in plant-based foods. Fiber is a type of carbohydrate that the body cannot fully digest. Instead, it passes through the digestive system, providing various health benefits along the way, like helping to regulate how the body uses glucose, keeping blood sugar levels stable, and aiding digestion. 

What Are the Two Types of Fiber?

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

• Soluble fiber: Dissolves in water, becoming more gelatinous as it moves through the digestive system. Because it takes longer to digest, eating more of this type of fiber may lead to feeling full for longer. 
• Insoluble fiber: Does not dissolve in water. Instead, this type of fiber moves through the digestive tract without changing its shape until it’s excreted. 

What Does Fiber Do for the Body?

Consuming adequate amounts of fiber—including both types described above, is a great way to support your system. soluble and insoluble—offers numerous health benefits.

• Soluble fiber can help reduce LDL (“bad”) cholesterol by binding to bile acids, which are then eliminated from the body.
• By slowing sugar absorption and digestion, soluble fiber helps reduce spikes in blood sugar levels after meals.
• Some soluble fibers function as prebiotics, feeding beneficial gut bacteria that supports digestion and immune function.​
• By promoting regularity and increasing stool bulk, insoluble fiber helps prevent constipation and keeps the digestive system running smoothly.
• Insoluble fiber promotes fullness by slowing digestion and increasing satiety.​

High Fiber Foods List

Legumes, nuts, fruits, buckwheat flour, and more can be part of a high fiber diet (offering 6 grams of fiber or more per serving).

• Raspberries – 8g per cup

• 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

High Fiber Snacks

For a mid-morning or afternoon snack, grab one of these top picks that each deliver at least 6g of dietary fiber per serving.

• Nature’s Path Smart Bran Cereal (17g)
• Patience SourCran, Sour Peach (14g)
• Patience SourCran, Sour Watermelon (14g)
• Wild Planet Tuna and White Bean Salad (10g)
• immi Spicy Red Miso Ramen (10g)
• ALOHA Protein Bar, Chocolate Mint (10g)
• Doctor in the Kitchen Flackers (9g)
• Thrive Market Organic Whole-Grain Granola, Toasted Vanilla Crunch (8g)
• Thrive Market Organic Whole-Grain Granola, Double Dark Chocolate Chip (8g)
• Magic Spoon Protein Granola, Honey Almond (8g)
• Bob’s Red Mill Organic Oatmeal, Fruit & Seed (8g)
• Rip Van Double Caramel & Vanilla Waffles (7g)
• Mosh Protein Bar, Blueberry Almond Crunch (7g)
• Seven Sundays Classic Muesli, Apple Cinnamon Almond (7g)
• A Dozen Cousins Refried Black Beans (7g)
• Simply Protein Snack Bars, Peanut Butter Chocolate (7g)
• Pan’s Mushroom Jerky, Salt & Pepper (7g)
• Lakanto Drinking Chocolate (7g)
• Purely Elizabeth Superfood Oatmeal, Classic Cinnamon (6g)
• Purely Elizabeth Superfood Oatmeal, Dark Chocolate Chunk (6g)
• NOKA Organic Superfood Smoothie, Blueberry Beet (6g)
• SkinnyDipped Dark Chocolate Peanut Butter Almonds (6g)
• Biena Sea Salt Chickpea Snacks (6g)
• RIND Chewy Fruit Leather, Tropical Blend (6g)
• Mamma Chia Prebiotic Chia Squeeze, Strawberry Lemonade (6g)
• ALOHA Protein Bar, Coconut Chocolate Almond (6g)

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

Tips for Increasing Fiber Intake

• Start gradually to avoid digestive discomfort.
• Drink plenty of water to help fiber move smoothly through the digestive tract.
• Choose whole grains over refined grains.
• Snack on raw vegetables, nuts, and fruits instead of processed snacks.
• Add legumes to soups, salads, and main dishes.