17 Delicious Foods High in Fiber You’ll Love

Getting enough dietary fiber doesn’t have to be complicated. Whether you’re looking to improve digestion, maintain a healthy weight, or support heart health, incorporating foods high in fiber into your daily meals is one of the simplest nutritional changes you can make.

Most adults fall short of the recommended 25-38 grams of fiber daily, often without realising it. Modern diets heavy on processed foods mean we miss out on the natural foods high in fiber our bodies need for optimal functioning.

In this comprehensive guide, we’ll explore 17 delicious foods high in fiber, explain the difference between soluble and insoluble fiber, and provide practical tips for reaching your daily fiber goals naturally.

What Is Dietary Fiber?

Understanding what fiber actually is helps you make better food choices for your digestive health and overall wellbeing.

Dietary fiber is the part of plant-based foods that your body cannot digest or absorb. Unlike proteins, fats, and other carbohydrates that break down into sugars, fiber passes through your stomach, small intestine, and colon relatively intact before leaving your system.

Fiber includes polysaccharides, oligosaccharides, and lignin, all complex carbohydrates that resist digestive enzymes. This resistance is precisely what makes fiber so beneficial for your health.

The Modern Fiber Crisis

Many people suffer from inadequate fiber intake due to modern dietary habits. Misleading labels claiming “made with whole grains” often contain minimal fiber content. Even products labelled as whole grain may provide as little as 0.5 grams of fiber per serving.

Quick Tip: When shopping for whole-grain products, always check the nutrition label to ensure you’re getting the best value. Choose items that contain at least 3 grams of fiber per serving.

Why Fiber Is Essential for Your Health

The benefits of eating foods high in fiber extend far beyond digestive health, impacting everything from your heart to your blood sugar levels.

Daily Fiber Requirements

Understanding how much dietary fiber your body needs helps you plan meals effectively for optimal health.

Adults need between 25-38 grams of fiber daily:

• Women: 21-25 grams per day
• Men: 30-38 grams per day
• General guideline: 14 grams for every 1,000 calories consumed

Health Benefits of High-Fiber Foods

The best sources of dietary fiber provide far-reaching health benefits. Incorporating foods high in fiber into your daily routine impacts multiple body systems simultaneously.

Supports Digestive Health: Fiber prevents constipation by increasing stool bulk and promoting regular bowel movements whilst managing diarrhoea by absorbing excess water.

Protects Heart Health: Soluble fiber reduces total cholesterol and LDL (bad cholesterol) levels, significantly lowering your risk of cardiovascular disease.

Maintains Healthy Blood Sugar: Foods high in fiber slow down sugar absorption, helping prevent blood sugar spikes and reducing your risk of developing type 2 diabetes.

Aids Weight Management: Foods high in fiber make you feel fuller for longer without adding excessive calories, naturally preventing overeating.

Reduces Disease Risk: A diet rich in foods high in fiber lowers your risk of haemorrhoids, diverticular disease, inflammatory bowel conditions, and colorectal cancer.

Important Cautions

Even the best sources of dietary fiber require moderation. Consuming more than 70 grams of fiber daily can cause digestive discomfort, including gas, bloating, and abdominal cramps. Always increase fiber gradually and drink plenty of water.

Types of Fiber Explained

Not all fiber works the same way in your body. Understanding the two main types helps you choose the right foods high in fiber for your health goals.

Insoluble Fiber

This type of dietary fiber doesn’t dissolve in water and provides bulk to your digestive system, acting like nature’s broom.

Best sources: Whole grains, wheat bran, vegetables, nuts, and seeds

Primary benefits: Prevents constipation, adds bulk to stools, reduces the risk of diverticular disease, and promotes digestive regularity.

Soluble Fiber

Soluble fiber dissolves in water to create a gel-like substance in your digestive tract, slowing digestion and providing unique metabolic benefits.

Best sources: Oats, beans, lentils, apples, citrus fruits, barley

Primary benefits: Lowers cholesterol levels, regulates blood sugar, supports heart health, and feeds beneficial gut bacteria.

The Ideal Approach

Rather than focusing on one type, choose a variety of foods high in fiber throughout your day. Most plant-based foods contain both types of fiber in different proportions.

17 Best Foods High in Fiber

Choosing the right foods high in fiber makes reaching your daily goals effortless. These 17 natural foods, high in fiber, provide substantial dietary fiber while offering delicious flavours.

1. Oats (16.5g per cup, raw)

Oats rank as one of the best foods high in fiber available. This whole grain powerhouse delivers both soluble and insoluble fiber, with beta-glucan standing out for its remarkable effects on cholesterol and blood sugar levels. One cup of raw oats contains an impressive 16.5g of dietary fiber, making them an ideal food high in fiber for starting your day. A typical serving of cooked porridge (made from 40g dry oats) provides 4-5g of fiber, an excellent start to your day.

How to enjoy: Start your morning with porridge topped with berries, add oats to smoothies, or use them in homemade granola bars.

2. Lentils (15.6g per cup, cooked)

Lentils stand among the best foods high in fiber in any healthy diet. These versatile legumes combine exceptional fiber content with high-quality protein, making them perfect meat alternatives. Beyond their impressive 15.6g of fiber per cooked cup, lentils provide folate, iron, and potassium.

How to enjoy: Add red lentils to soups and curries, use green lentils in salads, or make hearty lentil shepherd’s pie.

3. Chickpeas (12.5g per cup, cooked)

Chickpeas deliver substantial dietary fiber alongside plant-based protein. With 12.5g of fiber per cooked cup, they’re essential foods high in fiber for any health-conscious diet. These Mediterranean staples provide both soluble and insoluble fiber whilst offering minerals and B vitamins.

How to enjoy: Blend into hummus, roast for crunchy snacks, toss into salads, or add to vegetable curries.

4. Avocado (7-10g per cup, sliced)

Avocados stand out among foods high in fiber for their unique nutritional profile. Unlike most fruits, they combine healthy monounsaturated fats with impressive dietary fiber content. One cup of sliced avocado provides 7-10g of fiber (or about 10g in one whole medium avocado), making it one of the best foods high in fiber in the fruit category.

How to enjoy: Spread on wholemeal toast, blend into smoothies, dice into salads, or make fresh guacamole.

5. Raspberries (8g per cup)

Raspberries top all fruits for fiber content per serving. These vibrant berries provide 8g of dietary fiber per cup whilst remaining low in calories. Rich in both soluble and insoluble fiber, raspberries also deliver vitamin C and powerful antioxidants.

How to enjoy: Add to morning yoghurt, blend into smoothies, top your porridge, or enjoy fresh as a snack.

6. Dates (6g per half cup)

Dates provide natural sweetness alongside substantial dietary fiber, making them perfect alternatives to refined sugars. These foods, high in fiber, contain 6g of fiber per half cup plus potassium and powerful antioxidants.

How to enjoy: Stuff with nut butter, blend into energy balls, or use in baking instead of refined sugar.

7. Broccoli (4-5g per cup, cooked)

Broccoli delivers impressive dietary fiber alongside vitamins K, C, folate, iron, and plant-based protein. This cruciferous vegetable provides 4-5g of fiber per cooked cup, making it one of the essential foods high in fiber for any diet.

How to enjoy: Steam as a side dish, roast with olive oil and garlic, or add to stir-fries for a delicious addition.

8. Pears (5.5g per medium pear with skin)

Pears stand out among foods high in fiber for their versatility and natural sweetness. One medium pear with skin provides 5.5g of dietary fiber alongside vitamins and minerals. These natural foods are high in fiber and deliver both soluble and insoluble fiber, particularly when you eat the skin.

How to enjoy: Eat fresh, poach with cinnamon, slice into salads, or bake into healthy desserts.

9. Apples (3.5-4g per medium apple with skin)

Apples earn their reputation as one of the best foods high in fiber among common fruits. Each medium apple with skin contains 3.5-4g of fiber plus vitamin C, potassium, and beneficial antioxidants. Including apples in your diet provides both soluble and insoluble fiber.

How to enjoy: Eat whole with the skin on, slice with nut butter, or add to porridge.

10. Carrots (3.6g per cup, raw)

Carrots provide 3.6g of dietary fiber per cup whilst delivering beta-carotene, potassium, and vitamin A. These affordable vegetables make incorporating foods high in fiber into your diet economical and straightforward.

How to enjoy: Eat raw as snacks, roast as a side dish, or add to soups and stews.

11. Bananas (3.1g per medium banana)

Bananas combine convenience with nutrition, offering 3.1g of dietary fiber per medium fruit alongside potassium and vitamin B6. These portable foods high in fiber fit perfectly into active lifestyles.

How to enjoy: Eat fresh, freeze for smoothies, or slice and add to porridge.

12. Strawberries (3g per cup)

Strawberries deliver 3g of dietary fiber per cup alongside vitamin C, manganese, and antioxidants. These popular berries combine delicious taste with valuable fiber-rich food benefits.

How to enjoy: Add to cereals, blend into smoothies, or eat fresh with yoghurt.

13. Green Mustard (3.5g per cup, cooked)

Green mustard greens provide 3.5g of fiber per cooked cup whilst delivering vitamins A, C, and K. This leafy green stands among excellent fiber-rich foods with powerful antioxidant properties.

How to enjoy: Sauté with garlic, add to soups, or stir into curries.

14. Beetroot (3.8g per cup)

Beetroot provides 3.8g of dietary fiber per cup alongside iron, potassium, and natural nitrates. These vibrant root vegetables rank among valuable natural fiber foods for cardiovascular and digestive health.

How to enjoy: Roast as a side dish, grate raw into salads, or blend into smoothies.

15. Whole Grain Bread (2-4g per slice)

Genuine whole-grain bread provides 2-4g of dietary fiber per slice compared to less than 1g in white bread. Choosing real, whole-grain bread transforms simple sandwiches into opportunities to increase your high-fiber diet.

How to choose: Look for “100% whole grain” or “100% wholemeal” on labels with whole grains as the first ingredient.

16. Quinoa (5.2g per cup, cooked)

Quinoa delivers 5.2g of dietary fiber per cooked cup whilst providing complete plant-based protein. This ancient grain ranks among the best sources of dietary fiber for vegetarian and vegan diets.

How to enjoy: Use as a substitute for rice, add to salads, or use as a base for breakfast porridge.

17. Nuts and Seeds (3-5g per ounce)

Nuts and seeds provide 3-5g of dietary fiber per ounce alongside healthy fats, protein, and essential minerals. Almonds, chia seeds, flaxseeds, walnuts, and pumpkin seeds all qualify as excellent sources of natural fiber.

How to enjoy: Snack on raw nuts, sprinkle seeds on yoghurt or porridge, or add to baked goods.

Signs of Fiber Deficiency

Recognising symptoms of inadequate dietary fiber helps you address potential health issues early. When you don’t consume enough foods high in fiber regularly, your body shows clear warning signs.

Common indicators include irregular bowel movements, chronic constipation, lack of satiety leading to frequent hunger shortly after meals due to fast digestion of low-fiber foods, blood sugar fluctuations, high cholesterol levels, difficulty losing weight, and low energy levels throughout the day.

Long-Term Health Risks

Chronic inadequacy of dietary fiber creates serious health complications over time. Without sufficient foods high in fiber in your diet, disease risks multiply significantly.

These include increased risk of type 2 diabetes, elevated blood pressure, higher risk of heart disease, weakened immune system, and poor gut microbiome health, affecting mood and energy.

Action step: If you recognise several symptoms, gradually increase your intake of foods high in fiber whilst monitoring how you feel. Consult your GP if symptoms persist.

How to Add More Fiber to Your Diet

Increasing your intake of foods high in fiber doesn’t require drastic changes. These practical strategies help you incorporate more natural foods high in fiber into your meals.

Start Gradually

Your digestive system needs time to adapt when you add more foods high in fiber to your diet. Add one food high in fiber to one meal each day for the first week, then increase to two foods high in fiber across different meals in week two. Continue adding gradually until you reach your target intake, always drinking extra water as you increase your fiber intake.

Simple Meal Planning Tips

Smart meal planning ensures you consistently consume the best foods high in fiber throughout your day. By including foods high in fiber at each meal, reaching 25-38g daily becomes effortless.

• Breakfast: Swap white toast for wholemeal bread, choose porridge with berries instead of sugary cereals, add ground flaxseeds or chia seeds to smoothies, or top yoghurt with nuts, seeds, and fruit.
• Lunch: Replace white rice with quinoa or brown rice, add chickpeas or beans to salads, choose wholemeal wraps or bread for sandwiches, and include plenty of vegetables in every meal.
• Dinner: Make vegetables cover at least half of your plate. Use lentils as a meat substitute or extender. Choose wholemeal pasta over regular pasta. Add beans to soups, stews, and curries.
• Snacks: Keep raw vegetables and hummus ready, choose fruit with nut butter, snack on a handful of almonds or walnuts, or make energy balls with oats, dates, and seeds.

Smart Substitutions

Simple swaps transform your regular meals into a diet rich in foods high in fiber without sacrificing taste. Switch white bread for wholemeal bread to gain an extra 2-3g of fiber per slice. Choose brown rice or quinoa instead of white rice for an additional 2-3g per serving. Replace crisps with raw vegetables and hummus to add 4-6g of dietary fiber. Swap biscuits for an apple with almond butter, gaining 4-5g of fiber. Trade sugary cereals for porridge topped with berries to boost your breakfast fiber by 6-8g.

Hydration Is Essential

Water plays a crucial role in helping dietary fiber work effectively in your digestive system. Fiber absorbs water to function properly, so without adequate hydration, increasing fiber can actually cause constipation.

Aim for a minimum of 2 litres (8 glasses) daily, more if you’re active or in hot weather. Spread intake throughout the day, and remember that herbal teas and clear soups count towards this total.

Sample High-Fiber Day (35g total)

This sample meal plan illustrates how easily you can consume 35g of fiber using common foods high in fiber.

• Breakfast (12g): Porridge made with 40g oats (6g), topped with 80g raspberries (4g) and 1 tbsp chia seeds (2g)
• Mid-morning snack (4g): 1 medium apple with 1 tbsp almond butter (4g)
• Lunch (10g): Wholemeal wrap (3g) filled with hummus (2g), mixed salad vegetables (2g), and sliced avocado (3g)
• Afternoon snack (3g): Carrot sticks (3g) with 2 tbsp hummus
• Dinner (6g): Grilled chicken with roasted vegetables including broccoli and carrots (4g) and quinoa (2g)

Foods to Avoid on a Low-Fiber Diet

Whilst most people benefit from increasing fiber, certain medical conditions require temporary low-fiber diets. Understanding which foods contain no fiber is helpful if your doctor recommends restricting your intake.

When Low-Fiber Diets Are Necessary

Your GP or dietitian may recommend limiting fiber (typically 10-15g daily) for active Crohn’s disease flare-ups, diverticulitis episodes, before or after certain surgeries, or whilst recovering from intestinal blockages.

Important: Only follow a low-fiber diet under medical supervision. These diets shouldn’t be followed long-term without professional guidance.

Foods Naturally Free From Fiber

Animal products and certain processed foods contain no dietary fiber. These include fish and seafood, poultry, red meat, eggs, milk, plain cheese, plain yoghurt, butter and cream, clear broths, refined white bread and pasta, white rice, and clear fruit juices.

Low-Fiber Food Choices

When you need to limit but not eliminate dietary fiber, choose refined starches like white bread, white pasta, and crackers made with refined flour. Selected cooked vegetables include peeled potatoes, cooked carrots, and green beans. Selected fruits include ripe bananas, tinned peaches or pears, and watermelon without seeds.

Foods to Strictly Avoid on Low-Fiber Diets

When following medical advice to reduce dietary fiber, avoid whole grains, raw vegetables, dried fruits and berries, nuts and seeds, legumes, popcorn, brown or wild rice, and wholemeal bread and pasta.

Incorporating foods high in fiber into your daily routine starts with small, sustainable changes. Swap white bread for wholemeal, add berries to your breakfast, or include lentils in your meals.

Remember to increase your intake of high-fiber foods gradually, drink plenty of water, and choose a variety of natural foods rich in fiber for different health benefits. Your digestive system will thank you for prioritising the best foods high in fiber.

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