These 20 High Fiber Foods Will Keep You Healthy & Fit

Are you looking for ways to improve your overall health and fitness? If so, adding high fiber foods to your diet may be a good place to start. Fiber-rich foods can help keep you feeling full and satisfied between meals, which can help you maintain a healthy weight. They can also promote digestive health and reduce the risk of diseases like cancer. Check out these 20 high fiber foods that will help keep you healthy and fit!

These are some excellent high fiber foods:

1. Avocados – These delicious fruits contain 7 grams of fiber per cup. They’re also a good source of healthy fats, vitamins, and minerals.

2. Black beans – A cup of black beans has 15 grams of fiber and is also high in protein, iron, and magnesium.

3. Broccoli – This nutrient-dense vegetable has 3 grams of fiber per cup. It’s also a good source of vitamins C and K, and folate.

4. Brussels sprouts – Another fiber-rich vegetable, Brussels sprouts have 3 grams of fiber per cup. They’re also a good source of vitamins C and K, and manganese.

5. Chia seeds – These tiny seeds are a powerhouse of nutrition, with 10 grams of fiber per ounce. They’re also a good source of protein, calcium, and magnesium.

6. Split peas – A cup of cooked split peas has 16 grams of fiber and is also high in protein and iron.

7. Flaxseeds – These tiny seeds are a great source of fiber, with 8 grams in one ounce. They’re also rich in healthy omega-3 fats and lignans.

8. Raspberries – This tasty fruit has 8 gram of fiber per cup, along with vitamins C and K, manganese, and antioxidants.

9. Lentils – A cup of cooked lentils offers 15 grams of fiber and is also a great source of protein, folate, iron, and magnesium.

10. Pumpkin – A cup of pumpkin has 7 grams of fiber and is also rich in vitamins C and K, plus iron and folate.

11. Beans and legumes – This includes items such as lentils, black beans, kidney beans, and chickpeas. A one-cup serving of cooked black beans has around 15 grams of fiber.

12. Whole grains – Look for items such as whole wheat bread, quinoa, oats, and brown rice. Just be sure to read the label carefully, as many packaged and processed grains have had a lot of the fiber removed.

13. Vegetables – There are plenty of high-fiber vegetables to choose from, including artichokes, Brussels sprouts, broccoli, green peas, and sweet potatoes. A one-cup serving of cooked broccoli has around 5 grams of fiber.

14. Fruits – Many fruits are good sources of fiber, including bananas, raspberries, pears, and apples. A one-cup serving of raw raspberries has around 8 grams of fiber.

15. Nuts and seeds – These include items such as flaxseed, chia seeds, almonds, and pistachios. A one-ounce serving of chia seeds has around 11 grams of fiber.

16. Popcorn – Plain, air-popped popcorn is a great high-fiber snack. A 3-cup serving has around 6 grams of fiber.

17. Psyllium husk – This is a type of soluble fiber that can be added to shakes, smoothies, and other foods for an extra boost of fiber. Just one tablespoon contains around 3 grams of fiber.

18. Tahini – This is a paste made from ground sesame seeds, and one tablespoon contains around 2.5 grams of fiber. It can be added to salads, spreads, and dips for an easy way to get more fiber in your diet.

19. Rice bran – This is the outer layer of rice that’s removed during processing, and it contains a lot of fiber and other nutrients. You can find it as an ingredient in some cereals or supplements. A one-ounce serving has around 7 grams of fiber.

20. Supplements – If you’re struggling to get enough fiber in your diet, consider taking a supplement like psyllium husk or glucomannan.


Fiber is an important nutrient that our bodies need to function properly. By adding more high fiber foods into your diet, you can improve your overall health and fitness. These 20 high fiber foods are a great place to start!