High fiber foods


Getting enough fiber doesn’t have to be boring! Here are some foods that have more fiber than you would expect.

  • Chia Seeds

One ounce of chia seeds has about 10 grams of fiber. The best part about chia seeds is that they are versatile. You can add them to salads, smoothies, yogurt, or anything else you like and they’ll add a boost of fiber.

  • Berries

Blackberries and raspberries each contain 8 grams of fiber per serving! They’re also full of antioxidants, which makes them a great addition to any meal.

  • Carrots

One small carrot has about 1.4 grams of fiber, so a bag of carrots makes a great snack. Carrots are also a good source of beta carotene, which is good for your eyes!

  • Whole and healthy grains

As a rule of thumb, try to stay away from white, process grains. Barley, Whole grain bread, brown rice and whole wheat pasta have much more fiber than their processed, white counterparts. One surprising whole grain is popcorn, which has about 5 grams of fiber per serving, just make sure to avoid popcorn with extra fat, calories and chemicals.

  • Artichokes

One medium artichoke has about 10.3 grams of fiber! Add the hearts to your salads or sandwiches to help you feel fuller longer.

  • Beans and legumes

Beans and legumes are standouts in the fiber category. Beans, lentils, peas and chickpeas all boast high fiber content and great additions to salads, soups or just as side dishes.

  • Pears

A medium pear contains about 5.5 grams of fiber, but in order to get all that fiber, you have to keep the skin on!  The skin of the fruit is the most nutrient rich part of the fruit.

  • Apples

Similar to pears, apples are a great source of fiber if you leave the skin on.

  • Avocado

On average, a medium avocado contains 10-13 grams of fiber. Add them to salads, sandwiches or even eat them on their own for a boost of filling fiber and healthy fats.

There are so many ways to add more fiber into your diet. Try mixing and matching ingredients in soups, salads, sandwiches and more.

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