In This ArticleView AllIn This ArticleWhat Is a High-Fiber Diet?1. Raspberries2. Black Beans3. Avocados4. Artichokes5. Lentils6. Sweet Potatoes7. Whole-Wheat Pasta8. Chickpeas9. Oatmeal10. Green Peas11. Pears12. Rye Crispbreads
In This ArticleView All
View All
In This Article
What Is a High-Fiber Diet?
Raspberries
Black Beans
Avocados
Artichokes
Lentils
Sweet Potatoes
Whole-Wheat Pasta
Chickpeas
Oatmeal
Green Peas
Pears
Rye Crispbreads
As theplant-basedeating movement has turned foods like beans and whole grains into diet staples for better digestion and overall health, high-fiber diets have come a long way in the last few years. No longer are high-fiber foods just for older adults andtreating constipation!What Is a High-Fiber Diet?According to the2020-2025 Dietary Guidelines for Americans, women should aim for at least 25 grams of fiber each day, while men should shoot for at least 31 g. Here atEatingWell, we consider meals to be high-fiber if they have 8 or more grams per serving, and snacks to be high-fiber if they have 3 or more grams.There are a slew ofhealth benefits associated with a high-fiber diet, too. Increasing your intake of high-fiber foods has been linked to reduced risks of heart disease, diabetes and cancer. It may also help you lose weight, maintain your weight loss and keep your digestive health in good shape.It might take some time for your body to adjust to a high-fiber diet if it’s a lot different from the way you’ve been eating. Be sure to add new foods in slowly and drink lots of water to help your body adapt to this healthy eating change. This can prevent or reduce any cramping, bloating, gas or other digestive discomfort that can come with adding a lot of fiber all at once.Thankfully, there are so many delicious high-fiber foods out there that will help you hit your fiber goal in no time. While apples are commonly thought of as a high-fiber food, which it is—amedium-sized apple has 4 g—there are plenty of other options that will give you even more fiber bang for your buck.Here are 12 foods with more fiber than an apple.What Happens to Your Body When You Eat Too Much Fiber1. RaspberriesWhile all berries are a healthy choice,raspberries(and blackberries) come out on top as far as fiber goes with about 8 g of fiber per cup—not to mention a healthy dose of vitamin C. While still delicious, nutritious and fiber-rich,strawberrieshave less fiber than raspberries, coming in at just over 3 g of fiber per cup andblueberriesat about 4 g.This recipe for aRaspberry-Peach-Mango Smoothie Bowlis a sweet way to start the day.2. Black BeansHello, fiber! A1/2-cup serving of black beans offers 6 g of fiber. Black beans are also a great source of protein, with 7 g per 1/2-cup serving. Rinse canned beans before use to help reduce the sodium.For a filling, fiber-packed and easy lunch or dinner, try thisSpicy Black Bean Soup.3. AvocadosBeyond their heart-healthy fats and super-delicious taste, there are seven more reasons to love avocados—specifically,half an avocado offers 7 g of filling fiber. Holy guacamole!Try this recipe forAvocado Hummusat your next get-together, for a dip you can feel good about serving.4. ArtichokesJen CauseyWhen you think of fiber, artichokes might not be one of the first foods that come to mind—but they should be. Amedium artichoke provides 7 g of fiber. Artichokes are also a good source of potassium, a mineral and electrolyte that is important for heart function and can help maintain normal blood pressure.Artichoke hearts star in this recipe forCreamy Artichoke Pasta.5. LentilsA member of the legume family, lentils are extremely versatile and have a tender bite when cooked. A1/2 cup of cooked lentils delivers around 8 g of fiber.Looking for a creative way to eat more lentils? Try adding them to a smoothie! Aside from fiber, they also have protein that makes a drink filling enough to be a meal. “Plus, their starch provides a nice, creamy texture,” saysJulie Stefanski, RDN, a spokesperson for the Academy of Nutrition and Dietetics. To save time, cook a batch in bulk, cool and store in 1/2-cup servings in the freezer (thaw before adding to your smoothie).ThisLentil & Roasted Vegetable Salad with Green Goddess Dressingmakes for a flavorful lunch or light dinner that can be made in advance.6. Sweet PotatoesThis favorite fall tuber offers close to5 g of fiber in a medium spudwith the skin (yes, you can eat the skin!). Sweet potatoes also deliver vitamin A, an important vitamin for healthy vision and immune function.Turn sweet potatoes into a satisfying meal with this recipe forChili-Topped Sweet Potatoes.7. Whole-Wheat PastaSwapping in whole-wheat pasta for white is an easy way to get more fiber in your diet. A 1-cup serving of whole-wheat pasta offers 7 g of fiber, per theUSDA, compared to the 2 g you’ll get from the same amount of white pasta.Try thisOne-Pot Italian Sausage & Kale Pastarecipe for a hearty, delicious meal you can feel good about.8. ChickpeasThis little legume delivers a big fiber punch. There are about6 g of fiber in 1/2 cupof cooked chickpeas. Also called garbanzo beans, chickpeas are a vegan-friendly source of protein.Try this 15-minute recipe forChickpea Curry.9. OatmealFor a fiber-rich and filling breakfast, reach for oatmeal. A1/2 cup of steel-cut oats has just under 5 g of fiberand is a satisfying whole grain.Try switching up your oatmeal game with ourSavory Oatmeal with Cheddar, Collards & Eggs.10. Green PeasPHOTOGRAPHER: JEN CAUSEY, FOOD STYLIST: MELISSA GRAY, PROP STYLIST: SHELL ROYSTERPeas are a plant-protein powerhouse and a great source of fiber. A1-cup serving of green peas offers 9 g of fiber, making them the perfect ingredient to sneak into your family’s favorite dinner dishes.We are big fans of them in ourCreamy Green Pea Pesto Pasta.11. PearsPears boast an impressive6 g of fiber for one medium fruit. Snack on fresh pears & cottage cheese or poach them in cider and serve with whipped cream for a healthy dessert.You can also cook them to make your own “pearsauce” just the way you would applesauce, says recipe developerBreana Lai Killeen, M.P.H. RD. She recommends adding cardamom and vanilla for extra flavor.We love pears in ourRoasted Butternut Squash & Pear Quinoa Salad.12. Rye CrispbreadsSwap your whole-wheat crackers for thesecrispbreads with double the fiber—5 to 6 g per 3 crispbreads. Top with hummus, guacamole or peanut butter—which add even more fiber—to take your snacking game to the next level.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
As theplant-basedeating movement has turned foods like beans and whole grains into diet staples for better digestion and overall health, high-fiber diets have come a long way in the last few years. No longer are high-fiber foods just for older adults andtreating constipation!What Is a High-Fiber Diet?According to the2020-2025 Dietary Guidelines for Americans, women should aim for at least 25 grams of fiber each day, while men should shoot for at least 31 g. Here atEatingWell, we consider meals to be high-fiber if they have 8 or more grams per serving, and snacks to be high-fiber if they have 3 or more grams.There are a slew ofhealth benefits associated with a high-fiber diet, too. Increasing your intake of high-fiber foods has been linked to reduced risks of heart disease, diabetes and cancer. It may also help you lose weight, maintain your weight loss and keep your digestive health in good shape.It might take some time for your body to adjust to a high-fiber diet if it’s a lot different from the way you’ve been eating. Be sure to add new foods in slowly and drink lots of water to help your body adapt to this healthy eating change. This can prevent or reduce any cramping, bloating, gas or other digestive discomfort that can come with adding a lot of fiber all at once.Thankfully, there are so many delicious high-fiber foods out there that will help you hit your fiber goal in no time. While apples are commonly thought of as a high-fiber food, which it is—amedium-sized apple has 4 g—there are plenty of other options that will give you even more fiber bang for your buck.Here are 12 foods with more fiber than an apple.What Happens to Your Body When You Eat Too Much Fiber1. RaspberriesWhile all berries are a healthy choice,raspberries(and blackberries) come out on top as far as fiber goes with about 8 g of fiber per cup—not to mention a healthy dose of vitamin C. While still delicious, nutritious and fiber-rich,strawberrieshave less fiber than raspberries, coming in at just over 3 g of fiber per cup andblueberriesat about 4 g.This recipe for aRaspberry-Peach-Mango Smoothie Bowlis a sweet way to start the day.2. Black BeansHello, fiber! A1/2-cup serving of black beans offers 6 g of fiber. Black beans are also a great source of protein, with 7 g per 1/2-cup serving. Rinse canned beans before use to help reduce the sodium.For a filling, fiber-packed and easy lunch or dinner, try thisSpicy Black Bean Soup.3. AvocadosBeyond their heart-healthy fats and super-delicious taste, there are seven more reasons to love avocados—specifically,half an avocado offers 7 g of filling fiber. Holy guacamole!Try this recipe forAvocado Hummusat your next get-together, for a dip you can feel good about serving.4. ArtichokesJen CauseyWhen you think of fiber, artichokes might not be one of the first foods that come to mind—but they should be. Amedium artichoke provides 7 g of fiber. Artichokes are also a good source of potassium, a mineral and electrolyte that is important for heart function and can help maintain normal blood pressure.Artichoke hearts star in this recipe forCreamy Artichoke Pasta.5. LentilsA member of the legume family, lentils are extremely versatile and have a tender bite when cooked. A1/2 cup of cooked lentils delivers around 8 g of fiber.Looking for a creative way to eat more lentils? Try adding them to a smoothie! Aside from fiber, they also have protein that makes a drink filling enough to be a meal. “Plus, their starch provides a nice, creamy texture,” saysJulie Stefanski, RDN, a spokesperson for the Academy of Nutrition and Dietetics. To save time, cook a batch in bulk, cool and store in 1/2-cup servings in the freezer (thaw before adding to your smoothie).ThisLentil & Roasted Vegetable Salad with Green Goddess Dressingmakes for a flavorful lunch or light dinner that can be made in advance.6. Sweet PotatoesThis favorite fall tuber offers close to5 g of fiber in a medium spudwith the skin (yes, you can eat the skin!). Sweet potatoes also deliver vitamin A, an important vitamin for healthy vision and immune function.Turn sweet potatoes into a satisfying meal with this recipe forChili-Topped Sweet Potatoes.7. Whole-Wheat PastaSwapping in whole-wheat pasta for white is an easy way to get more fiber in your diet. A 1-cup serving of whole-wheat pasta offers 7 g of fiber, per theUSDA, compared to the 2 g you’ll get from the same amount of white pasta.Try thisOne-Pot Italian Sausage & Kale Pastarecipe for a hearty, delicious meal you can feel good about.8. ChickpeasThis little legume delivers a big fiber punch. There are about6 g of fiber in 1/2 cupof cooked chickpeas. Also called garbanzo beans, chickpeas are a vegan-friendly source of protein.Try this 15-minute recipe forChickpea Curry.9. OatmealFor a fiber-rich and filling breakfast, reach for oatmeal. A1/2 cup of steel-cut oats has just under 5 g of fiberand is a satisfying whole grain.Try switching up your oatmeal game with ourSavory Oatmeal with Cheddar, Collards & Eggs.10. Green PeasPHOTOGRAPHER: JEN CAUSEY, FOOD STYLIST: MELISSA GRAY, PROP STYLIST: SHELL ROYSTERPeas are a plant-protein powerhouse and a great source of fiber. A1-cup serving of green peas offers 9 g of fiber, making them the perfect ingredient to sneak into your family’s favorite dinner dishes.We are big fans of them in ourCreamy Green Pea Pesto Pasta.11. PearsPears boast an impressive6 g of fiber for one medium fruit. Snack on fresh pears & cottage cheese or poach them in cider and serve with whipped cream for a healthy dessert.You can also cook them to make your own “pearsauce” just the way you would applesauce, says recipe developerBreana Lai Killeen, M.P.H. RD. She recommends adding cardamom and vanilla for extra flavor.We love pears in ourRoasted Butternut Squash & Pear Quinoa Salad.12. Rye CrispbreadsSwap your whole-wheat crackers for thesecrispbreads with double the fiber—5 to 6 g per 3 crispbreads. Top with hummus, guacamole or peanut butter—which add even more fiber—to take your snacking game to the next level.
As theplant-basedeating movement has turned foods like beans and whole grains into diet staples for better digestion and overall health, high-fiber diets have come a long way in the last few years. No longer are high-fiber foods just for older adults andtreating constipation!
According to the2020-2025 Dietary Guidelines for Americans, women should aim for at least 25 grams of fiber each day, while men should shoot for at least 31 g. Here atEatingWell, we consider meals to be high-fiber if they have 8 or more grams per serving, and snacks to be high-fiber if they have 3 or more grams.
There are a slew ofhealth benefits associated with a high-fiber diet, too. Increasing your intake of high-fiber foods has been linked to reduced risks of heart disease, diabetes and cancer. It may also help you lose weight, maintain your weight loss and keep your digestive health in good shape.
It might take some time for your body to adjust to a high-fiber diet if it’s a lot different from the way you’ve been eating. Be sure to add new foods in slowly and drink lots of water to help your body adapt to this healthy eating change. This can prevent or reduce any cramping, bloating, gas or other digestive discomfort that can come with adding a lot of fiber all at once.
Thankfully, there are so many delicious high-fiber foods out there that will help you hit your fiber goal in no time. While apples are commonly thought of as a high-fiber food, which it is—amedium-sized apple has 4 g—there are plenty of other options that will give you even more fiber bang for your buck.
Here are 12 foods with more fiber than an apple.
What Happens to Your Body When You Eat Too Much Fiber
While all berries are a healthy choice,raspberries(and blackberries) come out on top as far as fiber goes with about 8 g of fiber per cup—not to mention a healthy dose of vitamin C. While still delicious, nutritious and fiber-rich,strawberrieshave less fiber than raspberries, coming in at just over 3 g of fiber per cup andblueberriesat about 4 g.
This recipe for aRaspberry-Peach-Mango Smoothie Bowlis a sweet way to start the day.
Hello, fiber! A1/2-cup serving of black beans offers 6 g of fiber. Black beans are also a great source of protein, with 7 g per 1/2-cup serving. Rinse canned beans before use to help reduce the sodium.
For a filling, fiber-packed and easy lunch or dinner, try thisSpicy Black Bean Soup.
Beyond their heart-healthy fats and super-delicious taste, there are seven more reasons to love avocados—specifically,half an avocado offers 7 g of filling fiber. Holy guacamole!
Try this recipe forAvocado Hummusat your next get-together, for a dip you can feel good about serving.
Jen Causey
When you think of fiber, artichokes might not be one of the first foods that come to mind—but they should be. Amedium artichoke provides 7 g of fiber. Artichokes are also a good source of potassium, a mineral and electrolyte that is important for heart function and can help maintain normal blood pressure.
Artichoke hearts star in this recipe forCreamy Artichoke Pasta.
A member of the legume family, lentils are extremely versatile and have a tender bite when cooked. A1/2 cup of cooked lentils delivers around 8 g of fiber.
Looking for a creative way to eat more lentils? Try adding them to a smoothie! Aside from fiber, they also have protein that makes a drink filling enough to be a meal. “Plus, their starch provides a nice, creamy texture,” saysJulie Stefanski, RDN, a spokesperson for the Academy of Nutrition and Dietetics. To save time, cook a batch in bulk, cool and store in 1/2-cup servings in the freezer (thaw before adding to your smoothie).
ThisLentil & Roasted Vegetable Salad with Green Goddess Dressingmakes for a flavorful lunch or light dinner that can be made in advance.
This favorite fall tuber offers close to5 g of fiber in a medium spudwith the skin (yes, you can eat the skin!). Sweet potatoes also deliver vitamin A, an important vitamin for healthy vision and immune function.
Turn sweet potatoes into a satisfying meal with this recipe forChili-Topped Sweet Potatoes.
Swapping in whole-wheat pasta for white is an easy way to get more fiber in your diet. A 1-cup serving of whole-wheat pasta offers 7 g of fiber, per theUSDA, compared to the 2 g you’ll get from the same amount of white pasta.
Try thisOne-Pot Italian Sausage & Kale Pastarecipe for a hearty, delicious meal you can feel good about.
This little legume delivers a big fiber punch. There are about6 g of fiber in 1/2 cupof cooked chickpeas. Also called garbanzo beans, chickpeas are a vegan-friendly source of protein.
Try this 15-minute recipe forChickpea Curry.
For a fiber-rich and filling breakfast, reach for oatmeal. A1/2 cup of steel-cut oats has just under 5 g of fiberand is a satisfying whole grain.
Try switching up your oatmeal game with ourSavory Oatmeal with Cheddar, Collards & Eggs.
PHOTOGRAPHER: JEN CAUSEY, FOOD STYLIST: MELISSA GRAY, PROP STYLIST: SHELL ROYSTER
Peas are a plant-protein powerhouse and a great source of fiber. A1-cup serving of green peas offers 9 g of fiber, making them the perfect ingredient to sneak into your family’s favorite dinner dishes.
We are big fans of them in ourCreamy Green Pea Pesto Pasta.
Pears boast an impressive6 g of fiber for one medium fruit. Snack on fresh pears & cottage cheese or poach them in cider and serve with whipped cream for a healthy dessert.
You can also cook them to make your own “pearsauce” just the way you would applesauce, says recipe developerBreana Lai Killeen, M.P.H. RD. She recommends adding cardamom and vanilla for extra flavor.
We love pears in ourRoasted Butternut Squash & Pear Quinoa Salad.
Swap your whole-wheat crackers for thesecrispbreads with double the fiber—5 to 6 g per 3 crispbreads. Top with hummus, guacamole or peanut butter—which add even more fiber—to take your snacking game to the next level.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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