11 High-Fiber Foods to Add to Your Diet

The veggie may be tiny, but peas boast an impressive amount of fiber — around 4 g per ½ cup, which is 14 percent of the daily value (DV), per the U.S. Department of Agriculture (USDA). “Tossing in a few handfuls of frozen peas is an easy way to add green veggies to pasta and rice dishes,” says Johannah Sakimura, RD, a contributing health writer for Everyday Health who’s based in Summit, New Jersey. You can also try mashing them into dips and spreads for toast and crackers.

In addition to fiber, “peas supply vitamin A, which may help support healthy skin and eyes, and vitamin K, which may help maintain bone strength,” says Sakimura.

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We’re sorry to report that you probably won’t get lots of fiber from artichoke dip. But you can if you eat the actual vegetable. Half an artichoke (the edible part at the bases of the petals) provides 3 g of fiber, which is 11 percent of the DV, per the USDA. You’ll also get only 30 calories if you eat that amount.

If you’ve never cooked an artichoke, worry not — you can still enjoy this veggie and reap the fiber rewards. While most people aren’t comfortable cooking fresh artichokes, canned artichoke hearts are easy to cook with and can be used in salads, pasta dishes, and dips.

And if you’re up for the challenge, try steaming a fresh artichoke with a little olive oil, garlic, and rosemary, or stuffing it with feta and sun-dried tomatoes before roasting it in the oven.

A bonus perk of artichokes? They’re considered a high-potassium vegetable, according to the Academy of Nutrition and Dietetics. When a food is termed “high” in a nutrient, it provides at least 20 percent of the DV.

Avocado lovers, rejoice! Here’s a good excuse to order avocado toast: Half of one avocado has about 5 g of fiber, and that’s 18 percent of your DV, per the USDA. You’ll also want to embrace the avocado’s fat. “Most of the fat in avocados is monounsaturated fat, the same heart-healthy kind found in olive oil,” says Jonny Bowden, PhD, of Los Angeles, the author of The 150 Healthiest Foods on Earth.

When you think of avocados, your mind may go right to guacamole and avocado toast, but there are plenty of other ways to use them. “Avocados are a nutrient-dense, versatile fruit that can be eaten alone or used in a variety of tasty recipes from soups to salad to smoothies,” says Marisa Moore, RDN, the author of The Plant Love Kitchen, who’s based in Atlanta. “I like to add them to smoothies for creaminess and to boost fiber intake,” she adds.

Having a snack attack? Instead of opening a bag of chips, why not reach for edamame? Edamame is a tasty, fiber-rich snack, boasting about 4 g per ½ cup, which is 14 percent of the DV, per the USDA. “It provides the coveted trifecta of protein, fiber, and healthy fat in one package. Okay, lots of little packages!” says Sakimura.

There are more edamame perks: A research article detailing findings from three past studies concluded that people who ate foods with isoflavones, like edamame or tofu, had a moderately lower risk of developing heart disease.

Enjoy edamame straight from the pod as an afternoon snack, order them as a side with your sushi or Thai entrée, or throw them in grain bowls and salads.

When people think of high-fiber foods, beans very likely come to mind — and for good reason. A ½ cup of cooked navy beans has 9.5 g of fiber, which accounts for 34 percent of the DV, per the USDA.

Black beans, pinto beans, and garbanzos — all part of the pulses family — are fiber-packed, too. “By far, pulses of all kinds are my go-to high-fiber foods,” says Moore. “Black beans are a staple for side dishes, bean burgers, and skillets, and chickpeas are another staple — I love to roast and season them for a crunchy snack,” Moore adds.

Beans are protein-packed and come with iron that can help fight conditions like anemia, according to the Academy of Nutrition and Dietetics. Additionally, one study from 2021 found that eating 1 cup of canned beans decreased total and LDL (“bad”) cholesterol in people whose LDL was high.

Consider tossing beans into a salad or adding them to any soup or salsa. They can also serve as the main event — think bean-based soup, bean burritos, and rice and beans.

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Apples tend to hog the spotlight as an easy-to-eat fruit staple, but it’s time to start thinking about adding pears to your fruit bowl, too. One medium-sized pear has 5.5 g of fiber, which is 20 percent of the recommended DV, per the USDA.

Plus, they’re delicious. “Nibbling on a juicy, ripe pear is a great way to end a meal on a healthy sweet note if you’re trying to avoid high-calorie, sugary desserts,” says Sakimura. In addition to offering lots of fiber, pears are a good source of vitamin C, coming in at 7.7 milligrams (mg) for a medium pear, which is about 9 percent of the DV.

“You can store them for several weeks in the fridge, unlike more delicate fruit,” says Sakimura. “Just let them ripen on the counter for a few days before eating.”

If you’re not eating lentils regularly, it’s time to start. “Lentils are full of fiber,” says Moore. “They supply a spectrum of vitamins and minerals, and they’re a terrific vegetarian source of both protein and iron,” says Sakimura. With more than 7 g of fiber per ½ cup of cooked lentils (for 25 percent of the DV, per the USDA), they’re a smart addition to burritos, burgers, and stuffed peppers.

“I like to include lentils in soups, curries, and salads,” says Moore. “And they cook faster than most other pulses, so they are a great option for newbies — red lentils cook in about 15 minutes, so they are perfect for a weeknight curry, while green and brown lentils add protein and fiber to soups, stews, or rice pilaf,” Moore notes.

One research review found that lentil consumption improves both blood sugar and insulin levels.

Want a simple way to sprinkle more fiber into your meal? Consider chia seeds. “Chia seeds are particularly high in fiber,” says Kaleigh McMordie, RDN, a recipe developer based in Lubbock, Texas. One ounce contains almost 10 g, which is about 35 percent of the DV, per the USDA.

“I like to add a sprinkle of chia seeds into my oatmeal or cereal. You can also add them into baked goods or make chia pudding out of them by mixing them with a liquid like milk and letting them absorb the liquid overnight,” says McMordie.

This tiny superfood also comes packed with other pluses. “Chia seeds are one of the richest sources of the plant-based form of omega-3 fatty acids,” says Sakimura.

And don’t worry about them overpowering the flavor of your food. “The seeds are pretty much tasteless; you can get away with sprinkling them into almost anything,” says Sakimura.

Berries are nutritional superstars — not only do they have antioxidants that may be beneficial for preventing inflammation but they also come filled with fiber, according to Harvard Health Publishing. What makes raspberries so special? They’re one of the most fiber-packed berries.

“Raspberries and blackberries top my list for high-fiber fruits,” says Moore. Raspberries have about 8 g of fiber per cup, which is about 28 percent of the DV, per the USDA. “And they add sweet-tart flavor to smoothies and snacktime,” Moore adds.

Sprinkle them on yogurt for a fiber- and protein-rich breakfast that will power you through your morning.

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“The insoluble fiber in wheat bran may help to move things along in your GI tract, so it can be a helpful ingredient for people who struggle with occasional constipation,” says Sakimura. “But remember to add fiber to your diet gradually, and drink plenty of water to avoid any digestive discomfort,” she adds.

It’s easy to incorporate wheat bran. “It can be a good way to increase fiber, by sprinkling it in smoothies or onto cereal, or adding to baked goods,” adds McMordie. Wheat bran has 6.2 g of fiber per ¼ cup, which is about 22 percent of the DV, per the USDA.

If you want to get back to basics with a classic fiber-rich food, consider oatmeal: A ½ cup of raw oats provides 4 g of fiber, which is 14 percent of your DV, per the USDA.

“My favorite high-fiber food is oatmeal — I eat it most mornings and never get tired of it because there are so many ways to prepare it,” says McMordie. Add chia seeds and raspberries for an extra fiber-rich punch.

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