10 High-Fiber Foods to Eat More Often for Better Health

10 high-fiber foods including fruits vegetables legumes whole grains nuts and seeds

Discover 10 nutritious high-fiber foods that can easily become part of your everyday diet


Fiber is an important part of a healthy diet, but many people do not get enough of it. Fortunately, adding more fiber to your meals does not have to be difficult. Many everyday foods, including fruits, vegetables, beans, lentils, whole grains, nuts, and seeds, are naturally rich in fiber.

Eating a variety of high-fiber foods can support healthy digestion and help you build a more balanced and nutritious eating pattern. Fiber-rich foods can also make meals more filling while providing important vitamins, minerals, and other beneficial plant compounds.

In this article, we'll look at 10high-fiber foods to eat more often and simple ways to include them in your everyday meals.

What Is Dietary Fiber?

Dietary fiber is a type of carbohydrate found naturally in plant foods. Unlike many other carbohydrates, fiber is not completely broken down and absorbed by the body.

Fruits vegetables legumes whole grains nuts and seeds that provide dietary fiber

Plant foods such as fruits, vegetables, legumes, whole grains, nuts, and seeds are natural sources of dietary fiber


There are two commonly discussed types of fiber:

  • Soluble fiber, which dissolves in water and can form a gel-like substance.
  • Insoluble fiber, which does not dissolve in water and helps add bulk to stool.

Many plant foods contain a combination of both types.

If you want to learn more about this important nutrient, read our article What Is Dietary Fiber? where we explain the different types of fiber and why they are important.

How Much Fiber Do You Need?

Fiber requirements vary depending on age and individual needs.

The World Health Organization recommends that people aged 10 years and older consume at least 25 grams of naturally occurring dietary fiber per day. WHO also recommends getting carbohydrates primarily from whole grains, vegetables, fruits, and pulses.

Rather than trying to get all your fiber from one food, it is better to include different plant foods throughout the day.

1. Oats

Oats are one of the easiest high-fiber foods to add to your daily diet. They contain soluble fiber, including beta-glucan, and can be a nutritious choice for breakfast.

You can enjoy oats in many different ways:

  • Oatmeal with fruit
  • Overnight oats
  • Oats mixed into yogurt
  • Homemade oat bars
  • Smoothies containing oats

Adding berries, chia seeds, or nuts to oatmeal can provide even more fiber and nutrients.

2. Lentils

Lentils are an affordable and versatile source of dietary fiber. They also provide plant-based protein and can be used in many different types of meals.

You can add lentils to:

  • Soups
  • Curries
  • Salads
  • Stews
  • Rice dishes

A simple lentil meal combined with vegetables and whole grains can provide a variety of nutrients in one dish.

3. Chickpeas

Chickpeas, also known as garbanzo beans, are another excellent fiber-rich food.

They can be added to salads, soups, curries, wraps, and grain bowls. Chickpeas can also be used to prepare hummus.

Try adding chickpeas to a vegetable salad for an easy way to increase the fiber content of your meal.

4. Beans

Beans are among the most useful foods for increasing fiber intake. There are many varieties to choose from, including kidney beans, black beans, white beans, and pinto beans.

Oats lentils chickpeas and beans as high-fiber foods
 

Oats and legumes such as lentils, chickpeas, and beans are practical ways to add more fiber to everyday meals


Beans can be used in:

  • Soups
  • Salads
  • Curries
  • Stews
  • Wraps
  • Rice dishes

Legumes such as beans, lentils, and chickpeas are an important part of healthy eating patterns because they provide fiber along with other nutrients.

5. Apples

Apples are a convenient fruit that can easily become part of your daily diet.

When appropriate, eating an apple with its edible skin provides more fiber than eating the flesh alone. Apples also make an easy snack that requires little preparation.

You can:

  • Eat an apple between meals.
  • Add sliced apples to oatmeal.
  • Mix apples into plain yogurt.
  • Combine apple slices with nuts.

Choosing whole fruit rather than fruit juice is another simple way to include more dietary fiber in your diet.

6. Pears

Pears are another tasty fruit that can contribute to your daily fiber intake.

Like apples, pears can be eaten with their edible skin when appropriate. They are easy to carry and make a convenient snack.

Try adding sliced pear to:

  • Oatmeal
  • Yogurt
  • Whole-grain cereal
  • Salads

Eating a variety of fruits is a simple way to increase both fiber and overall diet quality.

7. Chia Seeds

Chia seeds are small but contain a significant amount of dietary fiber.

They are particularly easy to add to foods you already eat. You can sprinkle them over oatmeal, yogurt, or cereal, or add them to smoothies.

Other ideas include:

  • Chia pudding
  • Overnight oats
  • Homemade energy bites
  • Smoothies
  • Yogurt bowls

Because chia seeds absorb liquid, make sure they are consumed as part of an adequately hydrated meal or preparation.

8. Almonds and Other Nuts

Nuts such as almonds and walnuts provide fiber along with healthy fats, protein, vitamins, minerals, and other nutrients.

Apples pears almonds and chia seeds as fiber-rich foods

Fruits, nuts, and seeds can make convenient fiber-rich additions to meals and snacks


A small handful of nuts can make a convenient snack between meals.

You can also add nuts to:

  • Oatmeal
  • Yogurt
  • Salads
  • Whole-grain cereal
  • Homemade snack mixes

When possible, choose unsalted or lightly salted nuts.

For more information about dietary fats and healthier fat choices, see our article Healthy Fats: What You Need to Know.

9. Broccoli and Other Vegetables

Vegetables are an important source of dietary fiber and should be a regular part of a healthy eating pattern.

Broccoli is one useful choice, but there are many other vegetables to include, such as:

  • Carrots
  • Green peas
  • Cauliflower
  • Brussels sprouts
  • Spinach
  • Cabbage
  • Bell peppers

Try adding vegetables to lunch and dinner rather than relying on them only occasionally.

Vegetables can also make meals more filling without requiring complicated recipes.

10. Whole Grains

Whole grains are another useful way to increase fiber intake.

Examples include:

  • Oats
  • Brown rice
  • Barley
  • Whole-wheat bread
  • Whole-grain pasta
  • Millet
  • Quinoa

Whole grains contain more of the naturally occurring components of the grain than refined grains.

Broccoli vegetables brown rice oats and whole grains as sources of fiber

Vegetables and whole grains are important parts of a varied, fiber-rich eating pattern


Try replacing some refined grain foods with whole-grain alternatives. For example, you could choose brown rice instead of white rice or whole-wheat bread instead of refined white bread.

Easy Ways to Eat More High-Fiber Foods

Increasing your fiber intake can be as simple as making a few small changes.

Start Your Day with Fiber

Choose oatmeal topped with fruit and chia seeds for breakfast.

Add Legumes to Lunch

Add chickpeas, lentils, or beans to salads, soups, or other meals.

Choose Whole Fruit for Snacks

Instead of reaching for a highly processed snack, try an apple, pear, or another whole fruit.

Add Vegetables to Dinner

Include one or more vegetables with your main meal.

Choose Whole Grains

Replace some refined grains with brown rice, oats, barley, quinoa, or whole-wheat products.

Add Nuts or Seeds

A small amount of nuts or seeds can be added to oatmeal, yogurt, salads, or other meals.

Increase Fiber Gradually

If your current diet is relatively low in fiber, increasing your intake very quickly may cause digestive discomfort, including gas or bloating.

A gradual approach may be easier.

For example, you could start by adding one additional serving of fruit or vegetables each day. Then gradually introduce more legumes, whole grains, nuts, and seeds.

This gives your digestive system time to adjust to the change.

Drink Enough Fluids

When increasing fiber, remember to maintain adequate fluid intake.

Water is a simple choice, and your individual fluid requirements can vary depending on factors such as activity level, climate, age, and other circumstances.

You can learn more in our article How Much Water Should You Drink Every Day?

High-Fiber Foods and a Balanced Diet

Eating more fiber does not mean that you need to focus only on fiber-rich foods.

A healthy eating pattern should include a variety of foods that provide different nutrients.

For example, a balanced meal could include:

  • A whole grain
  • A source of protein
  • Vegetables
  • Fruit
  • A healthy source of fat

For more information, read What Is a Balanced Diet? and What Is Healthy Eating?

The goal is not simply to eat more fiber. The goal is to build a varied eating pattern based mainly on nutritious foods.

A Simple High-Fiber Day

Here is an example of how several high-fiber foods can fit into an ordinary day.

Breakfast:
Oatmeal with berries and chia seeds.

Lunch:
Lentils with vegetables and brown rice.

Snack:
An apple with a small handful of almonds.

Dinner:
Chickpeas, vegetables, and a whole-grain food.

You do not need to follow this exact combination. The important idea is to include different plant foods throughout the day.

High-fiber breakfast lunch snack and dinner meal ideas

A variety of fiber-rich foods can be spread throughout breakfast, lunch, snacks, and dinner


Final Thoughts

Adding more high-fiber foods to your diet can be simple and practical.

Oats, lentils, chickpeas, beans, apples, pears, chia seeds, nuts, vegetables, and whole grains are all useful choices. Instead of trying to change everything at once, start by making a few small swaps and gradually increase the variety of fiber-rich foods in your meals.

A diet that includes a wide variety of fruits, vegetables, legumes, whole grains, nuts, and seeds can help you build healthier eating habits over time.

Start small, eat a variety of plant foods, and make fiber a regular part of your everyday meals.

Frequently Asked Questions

What are the best high-fiber foods?

Some excellent sources of dietary fiber include oats, lentils, beans, chickpeas, fruits, vegetables, whole grains, nuts, and seeds.

Which fruits are high in fiber?

Apples, pears, berries, and many other whole fruits provide dietary fiber. Eating whole fruit generally provides more fiber than drinking fruit juice.

Are oats high in fiber?

Yes. Oats contain dietary fiber, including beta-glucan, a type of soluble fiber.

Are beans a good source of fiber?

Yes. Beans are naturally rich in dietary fiber and can be included in soups, salads, curries, stews, and other meals.

How can I increase my fiber intake?

Start by adding more fruits, vegetables, legumes, whole grains, nuts, and seeds to your meals. Increase your intake gradually if your current diet is low in fiber.

Can I get enough fiber from supplements?

Whole plant foods are generally a useful way to obtain fiber because they also provide vitamins, minerals, and other beneficial compounds. If you are considering a fiber supplement, discuss it with a qualified healthcare professional, particularly if you have digestive problems or other health concerns.

Sources

  1. World Health Organization (WHO) — Healthy Diet
  2. Harvard T.H. Chan School of Public Health — The Nutrition Source: Fiber
  3. U.S. Department of Agriculture (USDA) — Dietary Guidelines for Americans
  4. National Institutes of Health (NIH) — Nutrition Resources

 

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