20+ High-Fiber Foods To Keep Your Gut Healthy

Fiber may not be the flashiest part of your daily diet, but it does a lot of behind-the-scenes work to keep your body healthy and running smoothly. Think of it as the quiet overachiever of nutrition.

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So, what can you eat to make sure you get enough of this all-important nutrient? We asked registered dietitian Anna Taylor, RD, LD, for advice on how to fill our plates.

20+ healthy high-fiber foods

Dietary fiber is a complex carbohydrate found in plant-based foods like legumes, fruits, vegetables, whole grains, nuts and seeds. Taylor recommends aiming to eat between 25 grams (g) and 38g of fiber per day.

Here are 20+ high-fiber foods — most of which are rich in insoluble fiber and soluble fiber — that can help you reach that goal.

High-fiber legumes

Legumes are high in fiber because they’re seeds, which have tough outer layers and internal structures. A significant part of that structure includes fiber to help protect the seed and store nutrients.

Here are a few fiber all-stars on the legume roster.

Black beans

Fiber content: 8.5g of fiber in a 1/2 cup of canned (no salt added) black beans

Beans, in general, are very high in fiber — and black beans are near the top of the list. (Fun fact: Black beans are so dark because they contain gut-friendly anthocyanins, the same natural pigments that give blueberries their deep blue-purple color.)

Lentils

Fiber content: 8g of fiber in a 1/2 cup of boiled lentils

Lentils come in various colors, each with its own distinct flavor profile. But no matter the hue, they’re all higher in fiber content. “Lentils are nutrition powerhouses,” emphasizes Taylor.

Split peas

Fiber content: 8g of fiber in a 1/2 cup of boiled split peas

Split peas are made by drying regular green peas, removing the outer skin and then splitting the seed in half. They have more fiber than fresh green peas because the fiber is more concentrated. (More on green peas later!)

Pinto beans

Fiber content: 7.5g of fiber in a 1/2 cup of boiled pinto beans

Just like other beans, pinto beans get a lot of their fiber from the seed coat and sturdy internal cell walls. That’s why they remain a strong fiber source even after being cooked.

Kidney beans

Fiber content: 6.5g of fiber in a 1/2 cup of cooked kidney beans

Surprise, surprise — another bean! Worried about getting gassy with all of these beans? Note this: Eating beans regularly can reduce the toots! This is in part due to the beneficial changes in gut microbiota with high-fiber diets that, over time, bring less gas production.

“After three to four weeks of regular intake, the gut adapts and perceived flatulence levels return to baseline,” explains Taylor. To avoid a noticeable increase in gas as you introduce fiber-rich foods into your diet, start with smaller portions of these foods and gradually increase.

Chickpeas

Fiber content: 6.5g of fiber in a 1/2 cup of cooked chickpeas

Want to add a little crunch to your salad? Roasted chickpeas can deliver the sensation in addition to a good amount of fiber! They’re also great for snacking, says Taylor.

Edamame

Fiber content: 4g of fiber in a 1/2 cup of cooked edamame

Edamame is an immature soybean, but it has a fiber content ideal for mature diners. “They’re also one of the few plant sources that contain all the amino acids your body needs,” Taylor notes.

High-fiber vegetables

Fiber is part of the natural plant cell walls and structure of many vegetables — these in particular. (And while some of the foods listed here aren’t technically vegetables on the botanical front, they’re used as veggies for culinary purposes.)

Green peas

Fiber content: 4.5g of fiber in a 1/2 cup of boiled green peas

Don’t be fooled by the small size of green peas. They pack a lot of fiber into those little orbs. That’s because peas — which are the seeds of a legume — naturally have sturdy cell walls made of complex carbohydrates.

Brussels sprouts

Fiber content: 4g of fiber in 1 cup of cooked Brussels sprouts

Brussels sprouts routinely rank as one of the world’s most disliked vegetables — but with their fiber content, you might want to show them some love. “Nutritionally,” says Taylor, “Brussels sprouts are awesome.”

Fun fact, too! Today’s Brussels sprouts are much less bitter than older varieties due to decades of selective breeding to adjust the glucosinolate content, as these are responsible for bitterness. So, if you haven’t tried them in a while, give them another shot!

Artichoke hearts

Fiber content: 3.5g of fiber in a 1/2 cup of cooked artichoke hearts

The layered structure of artichokes makes them a particularly good source of fiber. “There’s a lot to love when it comes to fiber and the tender hearts within artichokes,” says Taylor.

Broccoli

Fiber content: 2.5g of fiber in a 1/2 cup of cooked chopped broccoli

This cruciferous vegetable is loaded with fiber up and down. The stalk is just as fiber-rich and useful as the florets, so make sure you’re eating that whole broccoli!

High-fiber fruit

Fruit often contains a decent bit of fiber, but the amounts vary widely in the produce aisle, says Taylor. In general, fruit where you eat the skin tends to offer a bit more fiber, as peels, skins and seeds are where most of the insoluble fiber is stashed.

Higher-fiber options include:

Raspberries

Fiber content: 8g of fiber in 1 cup of raspberries

Raspberries pack a lot of fiber into a relatively small serving, with much of it coming from their tiny edible seeds and fruit structure. The red berries are also full of antioxidants that can decrease oxidative stress to help keep you healthy.

Blackberries

Fiber content: 7.5g of fiber in 1 cup of blackberries

If raspberries aren’t to your taste, blackberries offer nearly the same amount of fiber for the same reasons. (They’re basically closely related cousins in the “bramble” category of berry crops.)

Pears

Fiber content: 5.5g of fiber in 1 medium pear

Pears contain fiber in both the flesh and skin, so eating them unpeeled offers an extra fiber boost. That’s why eating a whole pear will give you more fiber than digging into skinned pears (like what you often find in cans).

Apples

Fiber content: 4.5g of fiber in 1 medium apple

You know what they say about an apple a day? Well, it’s kind of true given the health profile of this fan-favorite fruit. Apples are a good source of pectin, a type of soluble fiber linked to lower cholesterol.

High-fiber whole grains

Whole grains are a good source of fiber because fiber is concentrated in the bran, the grain’s outer layer. Whole grains and whole-grain products keep the bran intact. The same can’t be said of refined grains (like white bread), which have the bran removed.

Here’s where you can find healthy doses of whole-grain fiber.

Barley

Fiber content: 6g of fiber in 1 cup of cooked barley

Barley is a delicious grain that’s often overlooked in the kitchen, says Taylor. Regarding fiber, it’s especially known for beta-glucan — a type of soluble fiber that can help support heart health and steady blood sugar.

Pro tip: Be sure to choose either hulled or dehulled barley (which are whole grains) and not pearl barley (which is a refined grain).

Oats

Fiber content: 5.5g of fiber in 1 cup of cooked oats

Oats pack a lot of healthy fiber in those little flakes. One note of caution: Be picky when it comes to instant oatmeal, which is often loaded with sugar.

Quinoa

Fiber content: 5g of fiber in 1 cup of cooked quinoa

Quinoa is technically a seed from a plant, but it’s cooked and eaten as a grain. It’s often referred to as a “superfood” given its high levels of fiber, as well as protein and minerals such as iron. Quinoa is also another example of a “complete protein,” which is rare in the plant kingdom.

High-fiber nuts and seeds

Nuts and seeds tend to be harder, right? Well, the tough outer structures are fiber in the form of indigestible carbohydrates. Here’s where you can get a healthy dose of it.

Chia seeds

Fiber content: 10g of fiber in 2 tablespoons of chia seeds

A spoonful of chia seeds can go a long way toward helping you hit your fiber goals. “They’re incredibly rich in fiber — and it’s very easy to sprinkle in chia seeds on so many things you eat, including oatmeal and salads,” says Taylor.

Almonds

Fiber content: 3.5g of fiber in 23 almonds

A handful of almonds can deliver a healthy percentage of your body’s daily fiber needs. Like with any nut or seed, stick to the serving size, as the calories can quickly add up, Taylor cautions.

Ground flaxseed

Fiber content: 3g of fiber in 1 tablespoon

Flaxseed is a tiny superfood with huge health benefits, starting with fiber. “They’re also full of protein and phytonutrients,” says Taylor.

High-fiber healthy fats

Botanically, avocados are fruit. But nutritionally, they’re viewed as a healthy fat. Given that, they get their own category.

Avocados

Fiber content: 3.35g of fiber in one serving (about 1/3 of a medium avocado)

The dense, creamy flesh of an avocado naturally contains a lot of fiber. Unlike many fruits that are higher in water and sugar, avocados have a more substantial plant structure that helps make their fiber content especially high.

Why fiber is important in your diet

While fiber is well known as being extremely good for your gut and digestive health, it does far more than that for your body, emphasizes Taylor. Eating enough fiber can also:

Lower your risk of diseases, including several types of cancer
Boost heart health
Help maintain healthy cholesterol levels
Keep you feeling fuller longer to control appetite
Support energy levels during the day
Balance blood sugar levels

Unfortunately, research shows that most people don’t get enough fiber in their diets. It was even labeled a “public health concern” in the U.S. Department of Agriculture’s 2020-2025 Dietary Guidelines for Americans.

“But you certainly can get enough fiber from the foods you eat,” reinforces Taylor. “It all comes down to what’s on your plate.”

What to know before upping your fiber intake

Adding fiber to your diet is great, but you’ll want to do it slowly. “If your body isn’t used to it, suddenly eating more fiber can sometimes cause bloating and cramping,” Taylor warns.

Be sure to drink enough, too. That’s because when you eat more fiber, your body needs more fluid to help move it through your digestive system. Running dry could lead to issues with constipation.

To avoid issues, Taylor recommends gradually increasing your consumption of high-fiber foods and hydration over the course of a few weeks.

“Give your body time to adjust,” she advises. “In the end, that fiber will make your gut happy.”