1. Oats
Start your day with a bowl of oats. They’re rich in beta-glucan, a soluble fiber that helps reduce cholesterol and improves heart health.
Fiber Content: ~4 grams per cup (cooked)
2. Chia Seeds
These tiny seeds are fiber bombs. Just a spoonful added to yogurt or smoothies can do wonders for your gut.
Fiber Content: ~10 grams per ounce (2 tablespoons)
3. Lentils
Lentils are not only high in protein but also an excellent source of both soluble and insoluble fiber.
Fiber Content: ~15.6 grams per cup (cooked)
4. Avocados
Creamy, delicious, and loaded with fiber—what’s not to love? Add avocado to toast or salads for a satisfying boost.
Fiber Content: ~10 grams per medium avocado
5. Broccoli
This cruciferous vegetable is a fiber hero and also loaded with vitamins C and K.
Fiber Content: ~5 grams per cup (cooked)
6. Sweet Potatoes
Sweet potatoes provide complex carbs, antioxidants, and plenty of gut-friendly fiber.
Fiber Content: ~4 grams per medium potato (with skin)
7. Apples
An apple a day really might keep the doctor away—especially if you eat it with the skin on.
Fiber Content: ~4.5 grams per medium apple
8. Quinoa
Quinoa is a gluten-free grain that’s rich in fiber, protein, and essential minerals.
Fiber Content: ~5 grams per cup (cooked)
9. Carrots
Crunchy and sweet, carrots are great as a snack or added to meals. They’re also rich in antioxidants.
Fiber Content: ~3.5 grams per cup (chopped)
10. Berries (Raspberries, Blackberries)
Berries not only taste great but also deliver a powerful dose of fiber along with antioxidants.
Fiber Content: ~8 grams per cup (raspberries)
11. Pears
Juicy and naturally sweet, pears are a tasty way to increase your daily fiber intake.
Fiber Content: ~5.5 grams per medium pear (with skin)
12. Whole Grains (Brown Rice, Barley, Whole Wheat Bread)
Whole grains are an easy and versatile way to boost your fiber intake with every meal.
Fiber Content: ~3 to 6 grams per serving, depending on the grain
Tips to Add More Fiber to Your Diet
- Choose whole fruits over juices.
- Snack on raw veggies and hummus.
- Swap white rice for brown rice or quinoa.
- Add beans or lentils to soups and salads.
- Drink plenty of water to help fiber work better in your system.