High Fiber Foods List: 35+ Healthy Foods to Add to Your Diet

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Check out this high fiber foods list for a quick reference guide to better digestion, hormonal health, and satiety!

Hi, I’m Chantal, a certified personal trainer, nutrition coach, and the creator of Ironwild Fitness. Around here, we talk about real-life wellness for real women – especially those of us juggling kids, careers, and the never-ending quest to feel good in our bodies again. Welcome to my site!

If you’ve ever felt constantly hungry, struggled with bloating, or hit that mid-afternoon energy crash, fiber might be the missing piece.

Most women should aim for around 25 grams of fiber per day, but many are barely hitting half of that. And no, fiber isn’t just about digestion. It helps with blood sugar balance, hormone support, heart health, and staying full longer, which is huge if you’re trying to lose weight or maintain a healthy one.

So if you’re looking for a practical, realistic high fiber foods list you can actually use in everyday meals, this one is for you. These are simple, accessible foods with the grams of fiber per serving, so you can start paying attention without obsessing.

The Science Behind Fiber and Why It’s So Important

Fiber is a type of carbohydrate, but unlike other carbs, your body doesn’t fully digest it. Instead of being broken down for energy, it moves through your digestive system largely intact. And that’s exactly why it’s so powerful.

There are two main types of fiber: soluble and insoluble. Both matter, and most whole plant foods contain a mix of the two.

Soluble fiber dissolves in water and forms a gel-like substance in your gut. This helps slow digestion, which keeps you fuller longer and helps stabilize blood sugar levels. That’s huge for energy, cravings, and weight management. Soluble fiber can also help lower LDL cholesterol by binding to cholesterol particles and removing them from the body.

Related Reading: What Are Carbohydrates? The Low-Down On Carbs

Insoluble fiber does not dissolve in water. It adds bulk to stool and helps food move through your digestive tract more efficiently. This supports regular bowel movements and reduces the risk of constipation. It’s basically the “cleanup crew” for your digestive system.

But here’s where fiber gets even more interesting.

Fiber also feeds your gut bacteria. The beneficial bacteria in your colon ferment certain types of fiber and produce short-chain fatty acids. These compounds support gut lining health, reduce inflammation, and may even play a role in metabolic health and immune function. In other words, fiber doesn’t just help you go to the bathroom – it supports your entire system.

Research consistently links higher fiber intake to lower risk of heart disease, type 2 diabetes, obesity, and certain digestive disorders. Women who eat more fiber tend to have better blood sugar control, healthier cholesterol levels, and improved long-term weight management.

And for moms juggling kids, workouts, and a million responsibilities, that steady energy and appetite control really matters.

The bottom line is this: fiber is not just about digestion. It supports hormones, heart health, metabolism, gut health, and fullness. It is one of the simplest nutrition upgrades you can make with a massive return.

So – let’s get to my high fiber foods list so that you can start focusing on getting more of this healthy carbohydrate!

High Fiber Foods List

High Fiber Fruits

1. Raspberries – 8 grams per 1 cup
2. Blackberries – 8 grams per 1 cup
3. Pear (with skin) – 5 to 6 grams per medium pear
4. Apple (with skin) – 4 to 5 grams per medium apple
5. Avocado – 10 grams per whole avocado
6. Orange – 3 grams per medium orange
7. Kiwi – 2 to 3 grams per fruit
8. Pomegranate arils – 7 grams per 1 cup
9. Banana – 3 grams per medium banana
10. Figs (dried) – 7 to 8 grams per 1/2 cup

High Fiber Vegetables

11. Artichoke – 7 grams per medium artichoke
12. Green peas – 8 to 9 grams per 1 cup
13. Broccoli – 5 grams per 1 cup cooked
14. Brussels sprouts – 4 grams per 1 cup
15. Sweet potato (with skin) – 4 grams per medium
16. Carrots – 4 grams per 1 cup
17. Butternut squash – 6 to 7 grams per 1 cup
18. Spinach – 4 grams per 1 cup cooked
19. Kale – 3 grams per 1 cup cooked
20. Cauliflower – 3 grams per 1 cup

High Fiber Legumes

21. Lentils – 15 to 16 grams per 1 cup cooked
22. Black beans – 15 grams per 1 cup
23. Chickpeas – 12 grams per 1 cup
24. Kidney beans – 13 grams per 1 cup
25. Pinto beans – 15 grams per 1 cup
26. Edamame – 8 grams per 1 cup
27. Split peas – 16 grams per 1 cup cooked

High Fiber Whole Grains

28. Oats – 4 grams per 1 cup cooked
29. Quinoa – 5 grams per 1 cup cooked
30. Brown rice – 3 to 4 grams per 1 cup cooked
31. Barley – 6 grams per 1 cup cooked
32. Farro – 5 grams per 1 cup cooked
33. Whole wheat pasta – 6 grams per 1 cup cooked
34. Bulgur – 8 grams per 1 cup cooked
35. Whole-grain bread – 2 to 4 grams per slice

High Fiber Nuts & Seeds

36. Chia seeds – 10 grams per 2 tablespoons
37. Flaxseeds – 5 to 6 grams per 2 tablespoons
38. Almonds – 3 to 4 grams per 1 ounce
39. Pistachios – 3 grams per 1 ounce
40. Sunflower seeds – 3 grams per 1 ounce

Tips on How to Use This High Fiber Foods List

The easiest way to increase fiber is not by overhauling your entire diet overnight. It is by layering it in and being intentional about your food choices.

Add chia seeds to your smoothie. Swap white rice for quinoa. Toss beans into salads. Choose berries instead of lower fiber fruit options. Small shifts add up quickly!

One important tip, though: increase fiber gradually and drink plenty of water. Jumping from 10 grams a day to 30 overnight can leave you feeling bloated and uncomfortable, so give your body time to adjust.

If you consistently aim for 25 to 30 grams per day using real, whole foods like the ones in this high fiber foods list, you will likely notice better digestion, steadier energy, and improved fullness between meals.

And honestly, that is a win for any busy woman trying to feel her best!

You Might Also Like: 13 Easy Ways To Drink More Water Every Day

Final Thoughts on This High Fiber Foods List

If there’s one takeaway from this high fiber foods list, it’s this: you don’t need fancy supplements or a complicated meal plan to improve your health. You just need more plants on your plate.

Fiber is one of the simplest, most underrated upgrades you can make to your nutrition. It helps you feel full longer, supports gut health, balances blood sugar, and keeps your energy steady throughout the day. And for busy women juggling workouts, kids, careers, and everything in between, that steady energy is everything.

The key is to start small and stay consistent. Tiny shifts add up fast!

And remember, more is not always better overnight. Increase your fiber gradually and drink plenty of water so your digestion can adjust comfortably.

At the end of the day, increasing your fiber is not about perfection. It’s about building simple habits that support your body long term. Pick a few foods from the list, start there, and let momentum do the rest. That’s how sustainable health actually works!

Until next time,

Chantal from Ironwild Fitness

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