High-Fiber Foods: 9 Ways to Get More Fiber in Your Diet

Vegetables

Most vegetables are high in fiber, though some pack more fiber than others. Below are some examples of vegetables and how much fiber you can expect in a 1-cup serving, rounded to a whole number.

Fruits

Like vegetables, most fruits are a great source of fiber. Here are some high-fiber fruits and their fiber content, rounded to the nearest whole number.

Legumes

Legumes, which include beans, lentils, and peas, are some of the richest sources of dietary fiber. Here’s how much fiber you can get from a ½-cup serving of cooked legumes, rounded to the nearest number.

Whole grains

Whole grains are another type of plant-based food that packs in fiber. Here are a few different types of whole grains and the amount of fiber you’ll get in each serving, rounded to the nearest whole number.

Nuts and seeds

Many nuts and seeds are high in fiber as well as protein. Here are some common options and the amount of fiber in each serving, rounded to the nearest whole number.

1. Choose chickpeas

A ½-cup serving of cooked chickpeas provides about 6 g of fiber. Canned chickpeas are a convenient option. Here are a few ways to add chickpeas to your meals:

• Use hummus as a sandwich spread.

• Switch white pasta for chickpea pasta.

• Make an easy chickpea salad sandwich by mashing chickpeas with a little mayonnaise, celery, onions, and your favorite spices. Serve it on whole-grain toast.

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2. Start your day with oats

A ½-cup serving of dried oats has about 4 g of fiber, making oatmeal a convenient, fiber-rich breakfast. Add even more fiber by topping it with walnuts and berries. If you choose instant oats, be sure to look out for added sugar.

3. Add a salad 

A side salad is an easy way to add vegetables to your meal. The more produce, beans, nuts, or seeds you top your greens with, the more fiber you’ll get. For example, topping your leafy greens with ½ cup of white kidney beans (cannellini beans) packs in nearly 5 g of fiber.

4. Try a fruit-forward dessert

The next time you’re craving something sweet, try making a fruit parfait. Start with your favorite berries and unsweetened yogurt. Then top it with pumpkin or chia seeds for extra fiber and crunch. You can also drizzle your favorite natural sweetener on top. 

A parfait with 1 cup of raspberries and 1 tbsp of chia seeds provides about 12 g of fiber.

5. Pair fruit with nuts or nut butter

Pairing fruits with nuts or nut butter makes for an easy, filling snack that keeps you energized. Try a medium banana with 2 tbsp of peanut butter. This provides about 5 g of fiber. You can also make trail mix with dried fruit, nuts, and seeds.

6. Swap refined grains for whole grains

Choosing whole-grain products over refined versions can help you get more fiber. Whole grains keep the fiber- and nutrient-rich parts of the plant that are lost during processing.

Consider these grain swaps:

• Replace white rice with brown rice. You’ll get five times the fiber with brown rice versus white rice.

• Replace white pasta with a whole-grain pasta. Whole-grain pasta can provide about twice as much fiber as white pasta.

• Replace regular cereal for a whole-grain cereal. Switching 1 cup of regular cereal for 1 cup of a whole-grain cereal can more than double your fiber intake.

7. Vary your vegetables

Eating a variety of vegetables can help you get more fiber and a wide range of nutrients.

Try these veggie-forward meal ideas:

• Stir-fry broccoli, mushrooms, onions, and peppers for a quick meal.

• Cook tomatoes, carrots, and a potato, then blend them into a soup. Add spinach or fresh herbs for even more veggies and flavor.

• Add a mix of veggies to your omelet.

8. Sip a smoothie

A smoothie is a simple way to combine several fiber-rich foods. Unlike juice, a smoothie typically keeps the fiber from the whole fruits and vegetables you use. For about 13 g of fiber, combine and blend these ingredients:

• 2 cups frozen blueberries 

• 1 cup spinach 

• 1 cup unsweetened almond milk 

• 1 tbsp almond butter 

• 1 tbsp ground flaxseed 

9. Pick plant-based milk

Some plant-based milks, like oat milk, have fiber. And they’re a good option if you need to avoid dairy. Try adding plant-based milk to your morning coffee or use it in place of water in your oatmeal. But not all plant-based milks have the same amount of fiber, and some have added sugar. So be sure to read the nutrition label first.

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