Digestion & fullness
Best High-Fiber Foods
The richest everyday sources of dietary fiber — for healthy digestion, steadier blood sugar and lasting fullness.
Fiber is the part of plant foods your body can't digest, and it does a lot of quiet good: it feeds beneficial gut bacteria, keeps you regular, slows the rise in blood sugar after meals and helps you feel full. Most people get only about half the recommended 25–38 g a day.
The foods below are ranked by fiber per 100 g. Beans, lentils, seeds and whole grains lead the way — adding even one serving to your day makes a real difference. Increase fiber gradually and drink plenty of water.
12 of the best high-fiber foods
Ranked by the headline nutrient per 100 g of the edible portion. Tap any food for its full nutrition label and a custom serving size.
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Seeds, chia seeds, driedTiny seeds, huge soluble-fiber payload.
34.4 g
123% DV
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Lentils, rawA fiber-and-protein powerhouse.
30.5 g
109% DV
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Chickpeas (garbanzo beans, bengal gram), mature seeds, rawVersatile fiber for hummus, salads and curries.
17.4 g
62% DV
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Barley, pearled, rawChewy whole grain rich in soluble fiber.
15.6 g
56% DV
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Beans, black, mature seeds, rawHearty fiber that anchors any bowl.
15.5 g
55% DV
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Nuts, almonds, whole, rawFiber, protein and healthy fat in one.
10.8 g
38% DV
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OatsBeta-glucan fiber that helps lower cholesterol.
10.6 g
38% DV
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Avocados, raw, all commercial varietiesCreamy, with more fiber than most fruits.
6.7 g
24% DV
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Raspberries, rawOne of the highest-fiber fruits.
6.5 g
23% DV
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Pears, rawSweet, with most of its fiber in the skin.
3.1 g
11% DV
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Broccoli, rawFiber plus vitamin C and folate.
2.4 g
9% DV
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Jerusalem-artichokes, rawOne of the most fiber-dense vegetables.
1.6 g
6% DV
Values are per 100 g, from USDA & FooDB. % DV is the share of an adult's Daily Value. Lists favor recognizable whole foods, not dried or powdered concentrates.
Frequently asked questions
What foods are highest in fiber?
Legumes (beans, lentils, chickpeas), seeds like chia, whole grains and many fruits and vegetables. Per 100 g, chia seeds and beans are among the richest everyday sources.
How much fiber should I eat?
General guidance is about 25 g a day for women and 38 g for men, or roughly 14 g per 1,000 calories. Most people fall well short.
Can I eat too much fiber?
Adding a lot of fiber suddenly can cause bloating or gas. Increase it gradually over a couple of weeks and drink plenty of water and your gut will adjust.