Nutrient guide
High-Fiber Foods: A Practical List With Grams per Serving
Beans, lentils, berries, whole grains, nuts and seeds, ranked by grams of fiber per serving using USDA data, plus how much fiber you need and how to add more comfortably.
This page is for general education and is not medical advice. Talk with your clinician or a registered dietitian before major diet changes or starting supplements, especially if you take medication, are pregnant, or have a chronic condition. See our medical disclaimer.
Fiber at a glance
- Most people fall short: the Dietary Guidelines for Americans note that most Americans do not eat enough dietary fiber.
- Biggest wins per serving: beans, lentils and split peas, followed by berries, artichokes, peas, whole grains and chia seeds.
- Linked with better health: a large set of meta-analyses in The Lancet (Reynolds et al., 2019) found higher fiber intakes were associated with lower rates of heart disease, type 2 diabetes, colorectal cancer and death from any cause, with the greatest benefits seen around 25 to 29 g a day or more.
- Go slow and drink fluids: adding fiber over a few weeks, with plenty of water, helps limit gas and bloating.
How much fiber do you need?
Want a personal number? Use our fiber calculator. The Dietary Guidelines for Americans use a benchmark of 14 grams of fiber per 1,000 calories. The Daily Value on food labels is 28 g, based on a 2,000-calorie diet.
High-fiber foods list (per serving)
| Food | Serving | Fiber | %DV | kcal |
|---|---|---|---|---|
| Split peas (boiled) | 1 cup (196 g) | 16.3 g | 58% | 231 |
| Lentils (boiled) | 1 cup (198 g) | 15.6 g | 56% | 230 |
| Black beans (boiled) | 1 cup (172 g) | 15.0 g | 53% | 227 |
| Chickpeas (boiled) | 1 cup (164 g) | 12.5 g | 45% | 269 |
| Kidney beans (boiled) | 1 cup (177 g) | 11.3 g | 40% | 225 |
| Chia seeds | 1 oz (28 g) | 9.6 g | 34% | 136 |
| Edamame (prepared) | 1 cup (155 g) | 8.1 g | 29% | 188 |
| Raspberries | 1 cup (123 g) | 8.0 g | 29% | 64 |
| Blackberries | 1 cup (144 g) | 7.6 g | 27% | 62 |
| Green peas (frozen, boiled) | 1 cup (160 g) | 7.2 g | 26% | 125 |
| Artichoke (boiled) | 1 medium (120 g) | 6.8 g | 24% | 64 |
| Barley, pearled (cooked) | 1 cup (157 g) | 6.0 g | 21% | 193 |
| Pear | 1 medium (178 g) | 5.5 g | 20% | 112 |
| Whole-wheat pasta (cooked) | 1 cup (140 g) | 5.5 g | 20% | 209 |
| Quinoa (cooked) | 1 cup (185 g) | 5.2 g | 18% | 222 |
| Broccoli (boiled) | 1 cup (156 g) | 5.1 g | 18% | 55 |
| Avocado | ½ medium (68 g) | 4.6 g | 16% | 109 |
| Apple, with skin | 1 medium (182 g) | 4.4 g | 16% | 95 |
| Brussels sprouts (boiled) | 1 cup (156 g) | 4.1 g | 14% | 56 |
| Oats, dry | ½ cup (40 g) | 4.0 g | 14% | 152 |
| Flaxseed | 2 tbsp (14 g) | 3.8 g | 14% | 75 |
| Potato, baked with skin | 1 medium (173 g) | 3.8 g | 14% | 161 |
| Sweet potato, baked in skin | 1 medium (114 g) | 3.8 g | 13% | 103 |
| Almonds | 1 oz (28 g) | 3.5 g | 12% | 162 |
| Popcorn, air-popped | 3 cups (24 g) | 3.5 g | 12% | 93 |
| Brown rice (cooked) | 1 cup (195 g) | 3.1 g | 11% | 240 |
| Sunflower seeds (dry roasted) | 1 oz (28 g) | 3.1 g | 11% | 163 |
| Banana | 1 medium (118 g) | 3.1 g | 11% | 105 |
| Pistachios (dry roasted) | 1 oz (28 g) | 2.9 g | 10% | 160 |
| Whole-wheat bread | 1 slice (32 g) | 1.9 g | 7% | 81 |
A day that reaches about 30 g
- Breakfast: overnight oats with berries and a spoon of chia seeds.
- Lunch: black bean burrito bowl with brown rice and vegetables.
- Snack: a pear or apple with a small handful of almonds, or crispy roasted chickpeas.
- Dinner: lentil vegetable soup with a slice of whole-grain bread.
⚠️ When to be careful
People with certain digestive conditions (for example, a narrowing of the bowel, active inflammatory bowel disease flares, or gastroparesis), or who have been told to follow a low-residue diet, should follow their care team’s advice on fiber. Fiber supplements should be taken with enough fluid.
Common questions
What is the difference between soluble and insoluble fiber?
Soluble fiber (in oats, barley, beans, apples and psyllium) forms a gel in water and can help lower LDL cholesterol and slow the rise in blood sugar after meals. Insoluble fiber (in wheat bran, whole grains, nuts and many vegetables) adds bulk and helps keep things moving. Most plant foods contain both.
Should I take a fiber supplement?
Food first is the usual advice, because whole foods bring vitamins, minerals and plant compounds along with fiber. Supplements such as psyllium can help some people; see our psyllium guide and ask your clinician if you take medications, since fiber supplements can affect how some drugs are absorbed.
Why do beans make me gassy, and will it pass?
Beans contain fermentable carbohydrates that gut bacteria break down, producing gas. Starting with small portions, rinsing canned beans and increasing intake over a few weeks often helps. If you have IBS, a dietitian-guided approach such as the low-FODMAP diet may be useful.
Related on HealAtlas
📄 Free printable cheat sheet
Download the High-Fiber Foods: Cheat Sheet as a one-page PDF to keep on the fridge, or browse all our free guides.
Sources
- Dietary Guidelines for Americans, 2020-2025 (USDA/HHS)
- Reynolds A, et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet. 2019;393:434-445. PMID 30638909
- Mayo Clinic: Chart of high-fiber foods
- Harvard T.H. Chan School of Public Health, The Nutrition Source: Fiber
- NIH MedlinePlus: Soluble vs. insoluble fiber
- USDA FoodData Central (SR Legacy) nutrient data
- FDA: Daily Value on the Nutrition and Supplement Facts Labels