Best High-Fiber Foods to Include in Your Diet

 

Ready to get more fiber in your diet? Here are some of the best high-fiber foods to start incorporating into your meals:

1. Legumes (Beans, Lentils, Chickpeas)

Legumes are packed with both soluble and insoluble fiber. They also provide plant-based protein, making them a great addition to vegetarian or vegan diets.

• Fiber Content: 1 cup of cooked lentils contains around 15–16 grams of fiber.
• How to Eat More: Add beans to soups, salads, or veggie bowls. Try a lentil stew or hummus made from chickpeas.

2. Fruits (Berries, Apples, Pears)

Fruits are a delicious and easy way to get more fiber. Berries, in particular, are rich in fiber and antioxidants, making them great for overall health.

• Fiber Content: 1 medium apple contains about 4 grams of fiber.
• How to Eat More: Snack on fresh berries, apples, or pears, or add them to smoothies and oatmeal.

3. Whole Grains (Oats, Quinoa, Brown Rice)

Whole grains retain their fiber-rich bran and germ, unlike refined grains, which are stripped of fiber during processing.

• Fiber Content: 1 cup of cooked quinoa provides about 5 grams of fiber.
• How to Eat More: Swap out white rice for quinoa or brown rice, or enjoy a bowl of oatmeal for breakfast.

4. Nuts and Seeds (Almonds, Chia Seeds, Flaxseeds)

Nuts and seeds are packed with healthy fats and fiber. They're also a great source of plant-based protein.

• Fiber Content: 1 ounce of chia seeds provides 10 grams of fiber.
• How to Eat More: Sprinkle chia seeds on your yogurt or oatmeal, or snack on almonds between meals.

5. Vegetables (Broccoli, Brussels Sprouts, Sweet Potatoes)

Vegetables are another excellent source of fiber. Leafy greens and cruciferous vegetables like broccoli provide significant fiber while also being rich in vitamins and minerals.

• Fiber Content: 1 medium sweet potato contains about 4 grams of fiber.
• How to Eat More: Roast vegetables, add them to stir-fries, or enjoy them in salads.