15 Best High-Fiber Foods

Dietary fiber is crucial for digestive health, blood sugar regulation, and heart health. Most adults need 25 to 30 grams of fiber per day, yet the average intake is only about 15 grams. Adding these high-fiber foods to your diet can help you reach your daily target and improve your overall health.

The Rankings

1 🫘

Navy Beans

255 cal · 15.0g protein · 47.0g carbs · 1.1g fat · 19.0g fiber · 1 cup cooked (182g)

With 19.0g of fiber per 1 cup cooked (182g), navy beans is an excellent source of dietary fiber that supports healthy digestion and helps regulate blood sugar levels.

2 🫘

Lentils

230 cal · 18.0g protein · 40.0g carbs · 0.8g fat · 16.0g fiber · 1 cup cooked (198g)

With 16.0g of fiber per 1 cup cooked (198g), lentils is an excellent source of dietary fiber that supports healthy digestion and helps regulate blood sugar levels.

3 🫘

Split Peas

231 cal · 16.0g protein · 41.0g carbs · 0.8g fat · 16.0g fiber · 1 cup cooked (196g)

With 16.0g of fiber per 1 cup cooked (196g), split peas is an excellent source of dietary fiber that supports healthy digestion and helps regulate blood sugar levels.

4 🫘

Black Beans

227 cal · 15.0g protein · 41.0g carbs · 0.9g fat · 15.0g fiber · 1 cup cooked (172g)

With 15.0g of fiber per 1 cup cooked (172g), black beans is an excellent source of dietary fiber that supports healthy digestion and helps regulate blood sugar levels.

5 🫘

Pinto Beans

245 cal · 15.0g protein · 45.0g carbs · 1.1g fat · 15.0g fiber · 1 cup cooked (171g)

With 15.0g of fiber per 1 cup cooked (171g), pinto beans is an excellent source of dietary fiber that supports healthy digestion and helps regulate blood sugar levels.

6 🥑

Avocado

322 cal · 4.0g protein · 17.1g carbs · 29.5g fat · 13.5g fiber · 1 whole (200g)

With 13.5g of fiber per 1 whole (200g), avocado is an excellent source of dietary fiber that supports healthy digestion and helps regulate blood sugar levels.

7 🫘

Lima Beans

216 cal · 15.0g protein · 39.0g carbs · 0.7g fat · 13.0g fiber · 1 cup cooked (170g)

With 13.0g of fiber per 1 cup cooked (170g), lima beans is an excellent source of dietary fiber that supports healthy digestion and helps regulate blood sugar levels.

8 🫘

Chickpeas

269 cal · 15.0g protein · 45.0g carbs · 4.2g fat · 12.0g fiber · 1 cup cooked (164g)

With 12.0g of fiber per 1 cup cooked (164g), chickpeas is an excellent source of dietary fiber that supports healthy digestion and helps regulate blood sugar levels.

9 🫐

Pomegranate

234 cal · 4.7g protein · 53.0g carbs · 3.3g fat · 11.0g fiber · 1 medium (282g)

With 11.0g of fiber per 1 medium (282g), pomegranate is an excellent source of dietary fiber that supports healthy digestion and helps regulate blood sugar levels.

10 🫘

Kidney Beans

225 cal · 15.0g protein · 40.0g carbs · 0.9g fat · 11.0g fiber · 1 cup cooked (177g)

With 11.0g of fiber per 1 cup cooked (177g), kidney beans is an excellent source of dietary fiber that supports healthy digestion and helps regulate blood sugar levels.

11 🫘

White Beans

249 cal · 17.0g protein · 45.0g carbs · 0.6g fat · 11.0g fiber · 1 cup cooked (179g)

With 11.0g of fiber per 1 cup cooked (179g), white beans is an excellent source of dietary fiber that supports healthy digestion and helps regulate blood sugar levels.

12 🫐

Chia Seeds

137 cal · 4.7g protein · 12.0g carbs · 8.7g fat · 10.0g fiber · 1 oz (28g)

With 10.0g of fiber per 1 oz (28g), chia seeds is an excellent source of dietary fiber that supports healthy digestion and helps regulate blood sugar levels.

13 🫘

Soybeans

298 cal · 29.0g protein · 17.0g carbs · 15.0g fat · 10.0g fiber · 1 cup cooked (172g)

With 10.0g of fiber per 1 cup cooked (172g), soybeans is an excellent source of dietary fiber that supports healthy digestion and helps regulate blood sugar levels.

14 🫘

Edamame

188 cal · 18.0g protein · 13.0g carbs · 8.1g fat · 8.1g fiber · 1 cup shelled (155g)

With 8.1g of fiber per 1 cup shelled (155g), edamame is an excellent source of dietary fiber that supports healthy digestion and helps regulate blood sugar levels.

15 🫐

Raspberries

64 cal · 1.5g protein · 15.0g carbs · 0.8g fat · 8.0g fiber · 1 cup (123g)

With 8.0g of fiber per 1 cup (123g), raspberries is an excellent source of dietary fiber that supports healthy digestion and helps regulate blood sugar levels.

Quick Comparison Table

Here is a side-by-side nutritional comparison of all the foods on this list:

#	Food	Calories	Protein	Carbs	Fat	Fiber
1	🫘 Navy Beans	255	15.0g	47.0g	1.1g	19.0g
2	🫘 Lentils	230	18.0g	40.0g	0.8g	16.0g
3	🫘 Split Peas	231	16.0g	41.0g	0.8g	16.0g
4	🫘 Black Beans	227	15.0g	41.0g	0.9g	15.0g
5	🫘 Pinto Beans	245	15.0g	45.0g	1.1g	15.0g
6	🥑 Avocado	322	4.0g	17.1g	29.5g	13.5g
7	🫘 Lima Beans	216	15.0g	39.0g	0.7g	13.0g
8	🫘 Chickpeas	269	15.0g	45.0g	4.2g	12.0g
9	🫐 Pomegranate	234	4.7g	53.0g	3.3g	11.0g
10	🫘 Kidney Beans	225	15.0g	40.0g	0.9g	11.0g
11	🫘 White Beans	249	17.0g	45.0g	0.6g	11.0g
12	🫐 Chia Seeds	137	4.7g	12.0g	8.7g	10.0g
13	🫘 Soybeans	298	29.0g	17.0g	15.0g	10.0g
14	🫘 Edamame	188	18.0g	13.0g	8.1g	8.1g
15	🫐 Raspberries	64	1.5g	15.0g	0.8g	8.0g

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Summary and Recommendations

The foods listed above represent some of the best choices for high fiber foods. Remember that no single food is a magic solution. The most effective approach is building a balanced diet that incorporates a variety of nutrient-dense foods. Use the Calory app to track these foods and see how they fit into your personalized nutrition plan. Whether you are just starting your health journey or fine-tuning an established routine, these foods provide the nutritional foundation for success.

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