Fiber might not be the flashiest nutrient, but it’s one of the most important. It keeps your digestion on track, helps you feel full, and even supports heart health—and the best part is, you can get it from tons of tasty foods.
This list is your new best friend if you want to boost your fiber intake without using chalky supplements. From fruits and veggies to grains and snacks, these 30 fiber-filled foods will keep things moving in the right direction.
30. Raspberries
These juicy little berries are sweet, tart, and sneaky fiber heroes. Toss them on your yogurt or eat them by the handful.
29. Lentils
Lentils are a fiber-packed powerhouse that also brings protein to the party. They’re perfect in soups, salads, or even tacos.
28. Chickpeas
Chickpeas are a fiber-filled favorite, whether roasted for a crunchy snack or blended into hummus. They also get bonus points for being super versatile.
27. Black Beans
Black beans are a staple in many cuisines. They are rich in flavor and fiber. For a filling boost, add them to burrito bowls or chili.
26. Pears
Crisp, juicy, and naturally sweet, pears are surprisingly high in fiber. Just make sure you keep the skin on for the full benefits.
25. Avocados
Yes, they’re creamy and full of healthy fats, but avocados also pack a fiber punch. Smash one on toast or throw it in a smoothie.
24. Oats
Oats are a breakfast MVP because they are classic, cozy, and loaded with fiber. Go for steel-cut or old-fashioned to get the most fiber bang for your buck.
23. Chia Seeds
These tiny seeds swell in liquid and deliver big-time fiber. Sprinkle them into smoothies or make a pudding for a satisfying snack.
22. Apples
An apple a day keeps things regular—especially if you leave the skin on. They’re crunchy, portable, and fiber-rich.
21. Whole Wheat Pasta
Swapping out white pasta for the whole wheat version makes it easy to get more fiber without sacrificing comfort food. You’ll barely notice the difference.
20. Broccoli
Broccoli is not just a side dish—it’s a fiber-rich veggie that deserves the spotlight. Roast, steam, or eat raw if you’re feeling bold.
19. Quinoa
Quinoa is a trendy grain for a reason. It has a decent amount of fiber and can be used in everything from salads to stir-fries.
18. Popcorn
Believe it or not, plain popcorn is a solid fiber source. Don’t drown it in butter if you want health perks.
17. Brussels Sprouts
When roasted just right, these little green orbs contain fiber and flavor. Give them a chance—they might surprise you.
16. Carrots
Carrots are sweet, crunchy, and easy to eat raw or cooked. They bring fiber to your plate without any fuss.
15. Almonds
Grab a handful for a fiber-filled snack that also contains healthy fats. They’re great on their own or in trail mix.
14. Brown Rice
Swapping white rice for brown is a simple move with significant benefits. You get extra fiber and a nuttier flavor.
13. Barley
Barley is not just for soup—it’s loaded with fiber and has a chewy, satisfying texture. Try it in grain bowls or side dishes.
12. Edamame
These little soybeans are fun to pop and full of fiber. Steam them up and sprinkle them with sea salt for a snack that hits the spot.
11. Sweet Potatoes
Naturally sweet and satisfying, sweet potatoes are a fiber-rich side dish winner. Keep the skin on for maximum impact.
10. Figs
Fresh or dried, figs bring sweetness and fiber in one bite. They also make your snack plate look fancy.
9. Kidney Beans
Kidney beans are hearty and full of fiber, making them a great way to bulk up meals. Add them to chili, salads, or rice bowls.
8. Berries (blueberries, blackberries, strawberries)
Most berries bring a nice hit of fiber along with their flavor. Mix and match for a sweet snack or breakfast topping.
7. Artichokes
They take a little effort, but artichokes are fiber superstars. Dip the leaves or choose hearts for a salad or pasta.
6. Flaxseeds
Ground flaxseeds are a great way to sneak fiber into just about anything. Add a spoonful to your oatmeal, smoothie, or baked goods.
5. Split Peas
These little guys make for an ultra-filling soup. They’re packed with fiber and don’t need much seasoning to taste great.
4. Cabbage
From slaws to stir-fries, cabbage is cheap, crunchy, and fiber-filled. It’s one of the easiest veggies to keep on hand.
3. Prunes
Prunes have a reputation for a reason. They are sweet, chewy, and naturally loaded with fiber.
Read More: Top 30 Healthy Snacks for Busy People
2. Navy Beans
These beans are tiny but mighty in the fiber department. They are perfect for soups, stews, or even blended into dips.
Read More: The 10 Ingredients Most Likely to Trigger Food Allergies
1. Whole Wheat Bread
Not all breads are created equal, but whole wheat packs more fiber than white. It’s a small switch with a significant benefit.
Read More: 10 Foods You Didn’t Know Were Good for Digestion
