Dietitian's Fiber-Rich Foods List (Including Benefits, Sources, and How to Eat Them)

By Sheri Gaw, RDN, CDCES on April 16, 2024 — Medically Reviewed by Nic Zarate, MS, RD

Meet your daily fiber goals easily with our dietitian’s list of the most high fiber foods, sample high fiber meal plan, and expert tips.

Photo by Tijana Drndarski @izgubljenausvemiru/Unsplash

Fiber is an essential part of the diet that many people overlook. 

According to the American Society of Nutrition, only about 7% of Americans meet the minimum fiber recommendations. A diet that lacks fiber puts an individual at risk for chronic diseases.

What is fiber?

Fiber is a non-digestible carbohydrate found only in plants such as fruits, vegetables, nuts, seeds, beans, lentils, and whole grains like brown rice, barley, and oats. Fiber is not found in animal foods such as meat, fish, or dairy products. 

There are two main types of fiber: soluble and insoluble. 

Soluble fiber is a type of dietary fiber that dissolves in water to form a gel-like substance, aiding in digestion and contributing to heart health by lowering blood cholesterol levels.

“Soluble fiber acts like a sponge, drawing in water and slowing digestion,” Cara Harbstreet, MS RD LD of Street Smart Nutrition, told Dietitian Insights. 

We also spoke with Vandana Sheth, RDN, CDCES, FAND, registered dietitian nutritionist, who further explained that because soluble fiber slows the digestion process, it enhances nutrient absorption. 

Insoluble fiber, on the other hand, does not dissolve in water, aiding in digestive health in other ways. 

Sheth noted, “Insoluble fiber, found in whole grains and vegetables, adds bulk to stool, promoting faster passage through the digestive system.” 

“Insoluble fiber is helpful for maintaining regular bowel movements,” Harbstreet added.

In addition to maintaining regularity, new research published in Nutrients states that unique, bioactive plant compounds found in insoluble fiber appear to reduce the risk of cancer, type 2 diabetes, and heart disease.

What are the benefits of fiber? 

Gut health

Dietary fiber is instrumental to achieving a healthy gut, as it aids in digestive processes and supports a healthy and diverse gut microbiome. Furthermore, a flourishing gut microbiome has been shown to be essential in maintaining optimal health.  

According to a 2022 meta-analysis published in Microbiota, decreases in dietary fiber intake over the past century have resulted in negative changes in the gut microbiota, contributing to the rise in obesity, type 2 diabetes, and other metabolic disorders. 

Heart health

Soluble fiber, specifically, is also helpful for cholesterol reduction and overall cardiovascular health. 

A 2019 review showed the benefit of reduced LDL cholesterol when people with and without high cholesterol regularly consumed oats due to the specific type of fiber known as beta-glucan. 

The study also demonstrated a reduced risk of cardiovascular disease (heart attack and stroke) in those who consumed oats regularly.

Blood sugar management

According to Sheth, “[Soluble fiber] can help slow down the conversion of sugar and reduce blood sugar spikes.”

A 2020 study found lower hemoglobin A1C, fasting glucose, and insulin resistance in people who consumed 35 grams of dietary fiber compared to the average intake of 19 grams. 

Cancer prevention

A high-fiber diet may help prevent colorectal cancer. A 2021 review discussed the protection fiber provides against colorectal cancer due to fermentation, fecal bulking, increased stool motility, and decreased stool transit time. 

Weight loss 

According to Harbstreet, “Fiber can also help promote satiety, or the feeling of fullness after eating.” 

Research suggests that this effect may be primarily due to soluble dietary fiber's ability to slow down gastric emptying. 

So, incorporating fiber-rich foods into your meals may increase the perceived feeling of fullness and significantly influence appetite regulation.

A recent study found that psyllium, a common fiber supplement, taken before meals, was effective for weight loss in overweight individuals or those with obesity.

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What are the most fiber-rich foods?

1. Oats

According to Harbstreet, “[Oats are] high in soluble fiber and specifically, beta-glucan which may help lower cholesterol.” She recommends enjoying hot or cold oats and experimenting with fruit pairings for a sweet flavor or trying a savory option for something new.  “Oats can also be used for baking, and when blended into a smoothie can add fiber along with a thick satisfying texture,” she added.

Fiber content: 8 grams of fiber per 1 cup of dried oats

2. Lentils

Lentils contain both soluble and insoluble fiber. They are unique from other dried beans because they do not need to be pre-soaked and only take about 15 minutes to cook. Swapping meat for lentils is a hearty way to add lots of fiber and protein to a pasta sauce or use them for a lentil soup. 

Fiber content: 15 grams of fiber per 1 cup of cooked lentils

3. Split Peas

Split peas are especially rich in soluble fiber. Harbstreet suggests adding “[split peas] to soups and stews, or simmer with broth or water on the stovetop similar to cooking rice.”  

Fiber content: 16 grams of fiber per 1 cup of cooked split peas

4. Raspberries

Raspberries are a high-fiber, low-carb food that is unlikely to spike blood sugar levels. Sheth shares, “ With about 8 grams of fiber per cup, they're mostly rich in insoluble fiber. They're great as snacks, in smoothies, or atop cereal.”

Fiber content: 8 grams of fiber per 1 cup of raw raspberries

5. Chickpeas (Garbanzo Beans)

Chickpeas, also known as garbanzo beans, are high in protein and contain both soluble and insoluble fiber. Traditionally garbanzo beans are used to make hummus. They can also add a boost of fiber and protein in salads and stews.

Fiber content: 12 grams of fiber per 1 cup of cooked chickpeas

6. Artichokes

Artichokes are a good source of potassium and fiber which can lower blood pressure and promote heart health. Sheth shares that artichokes contain both soluble and insoluble fiber. “They can be roasted, steamed, or integrated into a variety of meals.”

Fiber content: 10 grams of fiber per 1 cup of cooked artichoke hearts

7. Chia Seeds

Chia seeds contain mostly soluble fiber, and they are a good source of omega-3 fatty acids, protein, and iron. Sheth suggests incorporating chia seeds into your diet by adding them to baked goods, salads, and yogurt. 

Fiber content: 10 grams of fiber per ounce (28 grams) or two tablespoons of chia seeds

8. Edamame (Soybeans)

Edamame is sometimes referred to as a vegetable-type soybean since it is green and harvested before the soybean is mature. Edamame contains both soluble and insoluble fiber, protein, vitamin K, and folate. Edamame can be enjoyed as a snack, added to stir-fries, or made into hummus. 

Fiber content: 8 grams of fiber per 1 cup of cooked edamame

9. Kidney Beans

Kidney beans contain insoluble fiber and resistant starch, which functions much like soluble fiber by improving blood sugar and lipid metabolism. Furthermore, the fiber in kidney beans functions as a prebiotic as it ferments in the gut and provides food for beneficial bacteria. Kidney beans can be added to salads, chili, and side dishes. 

Fiber content: 11 grams of fiber per 1 cup of cooked kidney beans   

10. Black Beans

Black beans are a powerhouse of plant protein, fiber, and antioxidants. They contain both soluble and insoluble fiber, as well as iron and folate. Black beans are tasty in burritos, enchiladas, salads, chili, or rice dishes.  

Fiber content: 16 grams of fiber per 1 cup of cooked black beans

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Do fiber supplements count?

Food should always come first, although there may be reasons why it is helpful to take a fiber supplement. 

We spoke with Maxine Yeung, dietitian and owner of The Wellness Whisk, LLC, who shared, “Fiber supplements can be helpful if you find it hard to eat enough plant-based foods, or simply don’t enjoy them that much.” 

Fiber supplements may help improve bowel consistency, frequency of bowel movements, and satiety, added Dru Rosales, MS, RD, LD. 

Still, taking a fiber supplement is not the same as eating fiber-rich food. 

Yeung shared, “One concern with fiber supplements is that they are usually made up of one type of fiber, meaning you might be missing out on getting different types of fiber, vitamins, and minerals too.” 

In other words, fiber supplements are isolated forms of fiber that typically lack beneficial compounds present in whole foods. According to a new study published in Nutrients, the usefulness of isolated fibers may be limited unless phytochemicals and other bioactive compounds are included in the fiber supplement. 

An additional downside to fiber supplements is that you might feel uncomfortable if you suddenly consume much more fiber than usual. Maya Oueichek, MBA, RDN, another expert we spoke with said, “Consuming too much fiber can lead to discomfort, such as bloating, gas, and constipation, so it’s important to monitor how much supplementation is taken.”

Expert tips for choosing a fiber supplement

If you decide to take a fiber supplement, it's essential to consider that not all fiber supplements have the same purpose. 

Oueichek recommends, “When looking for a fiber supplement check to see if it contains soluble or insoluble fiber since they serve different functions. Soluble fiber can help manage both diarrhea and constipation while Insoluble fiber is good for relieving constipation.”

Like any dietary supplement, fiber supplements are not regulated by the Food and Drug Administration (FDA) before they are sold to the public.

The FDA oversees dietary supplements post-market, requiring companies to ensure safety and accuracy in labeling, with the authority to act against unsafe or misbranded products.

For example, on April 28, 2020, the FDA announced a recall of the popular fiber supplement Benefiber due to the potential contamination of green plastic shavings or pieces of the bottle caps within the product. 

To ensure that you are choosing a high-quality dietary supplement, it is recommended to select one that is certified by a third-party testing organization, such as the US Pharmacopeia (USP) or the National Sanitation Foundation (NSF) International.

Additionally, you can consult with a registered dietitian to make sure that you are getting a product that meets your individual needs.

How much fiber should you have daily? 

The 2020–2025 Dietary Guidelines for Americans (DGA) recommends fiber intake based on age, gender, and calorie intake. 

• The daily recommendation for men aged 18–50 is 31–34 grams; for men over 50, it is 28 grams.

• The daily recommendation for women aged 18–50 is 25–28 grams; for women over 50, it is 22 grams.

Fiber intake has greatly declined over centuries, and concurrently the rate of obesity, type 2 diabetes, and other chronic diseases has risen. 

A 2021 study discussed the modern-day diet of small hunter-gatherer tribes in Africa as being plant-rich, with an estimated 100 grams of fiber per day.

These tribes were found to have a very low incidence of hypertension, and it appeared that consuming more fruits, vegetables, whole grains, nuts, seeds, and legumes can lower the risk of obesity, heart disease, high blood pressure, colon cancer, and other disease risk.

Some researchers recommend dietary fiber intakes of 50 grams a day or more to support disease prevention, particularly cardiometabolic diseases and colon cancer. 

So, for most adults, increasing fiber intake beyond the recommended minimum may yield greater health benefits and improve disease prevention. 

Consuming more fruits, vegetables, whole grains, nuts, seeds, and legumes can lower the risk of obesity, heart disease, high blood pressure, and colon cancer.

Increasing fiber intake, and who should be careful of too much fiber

Fiber intake should be increased gradually, especially for those starting below the minimum recommended intake. 

Yeung recommends, “When trying to up your fiber intake, just make sure to do it gradually as fiber can cause gas and bloating. Too much fiber too soon might make you feel very uncomfortable.”

Increase your water and fiber intake to promote smoother digestion and further reduce gastrointestinal side effects.

Even with gradual changes and increased hydration, some individuals need to be more mindful of their daily fiber intake. 

Rosales suggests more caution in these situations: 

• Gastrointestinal disorders such as irritable bowel syndrome (IBS), Crohn’s disease, ulcerative colitis, and diverticulitis

• After gastrointestinal surgery or other medical procedures

• Individuals prone to bowel obstructions or with limited bowel function

How to meet daily fiber goals

When you choose a diet that emphasizes a variety of plants, fiber needs can easily be met on a daily and weekly basis.

Here is an example of a one-day plant-forward menu that includes some of the fiber-rich foods from our list:

Breakfast: 1 cup cooked oatmeal (4 g fiber) topped with 1 tablespoon of chia seeds (3 g fiber) and 1/2 cup of raspberries (4 g fiber), 1 cup of milk, 8 ounces of water

Lunch: Black bean salad with 1/2 cup black beans (8 g fiber), 1/2 cup corn (2 g fiber), 1 small tomato (1 g fiber), ½ avocado (5 g fiber), 1 tablespoon lime juice, 1 tablespoon olive oil

1 cup of yogurt, 16 ounces of water

Snack: 2 cups of popcorn (2 g fiber) topped with 2 tablespoons nutritional yeast, 1 medium apple (4 g fiber), 1 cup of milk

Dinner: 4 oz. grilled salmon, 1/2 cup cooked quinoa (2 g fiber), 1 cup cooked broccoli (5 g fiber)

16 oz. carbonated water

Total fiber for the day: 40 grams

While this is an example of one way to meet or exceed your minimum fiber needs in a day, it’s essential to focus on overall healthful dietary patterns, consuming a wide range of foods, and consuming a diet balanced with lean protein, carbohydrates, and healthy fats.

For more inspiration, look to plant-based diets like the Mediterranean, DASH, or MIND diets.  

The bottom line

A fiber-rich diet can promote blood sugar management, lower cholesterol, digestive health, and a healthy weight.

Healthy individuals should strive to meet at least the minimum recommendations of 22–34 grams of fiber per day for adults. Most Americans are not meeting these recommendations.

When increasing fiber intake, it is beneficial to make changes gradually for the best tolerance.

Shifting toward a plant-based diet and eating more fruits, vegetables, whole grains, beans, seeds, and nuts can help you reach your fiber goals.

• Editorial Process

  Dietitian Insights articles are authored by registered dietitians who utilize only high-quality sources, including peer-reviewed studies and reputable agencies, to provide the most up-to-date, evidence-based insights. Read our editorial process to learn more about how our content is medically reviewed and kept current and credible.

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Note: All information in this article is for educational purposes only and should not be interpreted as medical advice. The reader should consult with a healthcare provider before using any supplements or making any dietary or lifestyle changes. Read the full medical disclaimer.