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25 High-Fiber Foods You Should Add to Your Grocery List

Eating more fiber is easier (and more delicious) than you think, according to our dietitian. Just keep an eye out for high-fiber foods.

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high fiber foods like apples, strawberries, oatmeal, pears, spinach and Brussels sproutsbitt24/Shutterstock

Getting enough dietary fiber is key for digestion and has so many health benefits. You probably already know that whole wheat and oats are high in fiber (we’re talking about you, overnight oatmeal), but you might not have known that these 25 foods are packed with fiber to help your digestive system feel its best.

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Raspberries in a Bowl via Taste of HomeTaste of Home

Raspberries

Raspberries top the list for fruits that are high in fiber, packing in 8 grams of fiber in one cup. While one cup might seem like a lot to eat in one sitting, you won’t be able to stop popping these ruby berries like candy. Not into having them as a snack? Here’s a bunch of raspberry recipes to try.

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A heap of pistachios on a plate on rusty backgroundClaudia Totir/Getty Images

Pistachios

A great source of manganese and phosphorus, pistachios are also loaded with fiber. They make the perfect snack whether you’re on the road or relaxing with a good book. Find more dietitian-recommended high-fiber snacks.

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Close up photo of fresh artichoke. Top view on dark background.ELLYGRI/SHUTTERSTOCK

Artichokes

You might think that artichokes are a vegetable, but you’re wrong! These green giants are unopened flowers, with a sweet and satisfying center, known as the heart, that are filled with fiber. Try them in these amazing artichoke dishes, from creamy dips to crispy pizzas.

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Healthy Organic Pears in the Basket.nelea33/Shutterstock

Pears

Tasty and crisp, pears are high in insoluble fiber, which helps to make you feel fuller and accelerates the movement of food through your digestive system. Looking for a way to lower your cholesterol and blood pressure? You guessed it, pears are great for that, too. While snacking on them is great, these creative pear recipes will have you thinking about them in a whole new way.

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Black beans in a wooden bowl, black beans in a wooden spoon on a wood backgroundNattakorn Maneerat/iStock/Getty Images Plus

Black Beans

While you’re probably familiar with black beans in your favorite Mexican-style dinner recipes, have you tried making black bean burgers at home? They’re a much higher-fiber food than beef burgers (15 grams per cup!) and are delicious to meat-eaters and vegetarians alike. Next, try these other black bean recipes.

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Fresh organic beetroot over wooden background viewed from aboveistetiana/Getty Images

Beets

Beets have a vibrant color that hints at the hefty amount of vitamins and minerals it contains—but did you know that beets also pack a punch in terms of fiber? Serve one of our best beet recipes to help you meet your daily fiber goal.

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Lentils and spoon in a wooden bowl close up on an old table.SMarina/Shutterstock

Lentils

Aside from being packed with fiber (15-plus grams per cooked cup!), lentils are also super high in protein, so they’re a fan favorite among vegetarians and vegans. Have them in these awesome tomato-garlic bowls or add some to these popular chili recipes or quick casserole recipes to boost fiber and protein.

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Garden peasSTUDIO OMG / EYEEM/GETTY IMAGES

Green Peas

Peas are not only packed with fiber, they’re high in vitamins A and K, too! These tiny powerhouses need their time to shine. Try them in easy side dishes like pilaf or add them to bright spring salad recipes.

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Ripe green apples and apple slicesObchoei PR/Shutterstock

Apples

The old adage “an apple a day keeps the doctor away” definitely still rings true today because a medium apples of any color packs about 4 grams of fiber per fruit. These healthy apple recipes will get you started on your search for high fiber foods.

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high fiber foods: Raw broccoli on wooden backgroundMarkoBr/Shutterstock

Broccoli

You’ll be surprised by how much broccoli you can chow down on whether it’s steamed or raw, giving your body about 5 grams of fiber per cup. And while not everyone enjoys their greens, even the pickiest eaters will love these broccoli recipes.

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Lima beansHelloRF Zcool/Shutterstock

Lima Beans

While you might not have good memories of lima beans from your childhood, they come packed with 13 grams of fiber per one cup serving. You can easily jazz them up and add them into cozy soup recipes or mix them into your favorite rice dishes. These garlicky lima beans are fantastic on their own, too.

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Oats, rolled oats or oat flakes in wooden bowl and wooden spoon. Top view. Healthy grains, low carb diet foodArx0nt/Getty Images

Oats

Oats are full of soluble fiber that’s great for maintaining gut health, plus plenty of other health benefits. It’s easy to make oatmeal for breakfast to start your day on the right foot—as long as you have simple oatmeal recipes.

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Raw almonds spilling out of small glass bowlElenathewise/Getty Images

Almonds

In addition to being a high-fiber food, almonds are full of vitamin E, a potent antioxidant that helps repair the skin. You can add almonds to salads, homemade granola and baked goods, or use them as a crust for fish like this Crispy Almond Tilapia.

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Chia seeds with a spoon close upKarisssa/Getty Images

Chia Seeds

Here’s a great way to sneak fiber into your diet. It’s easy to disguise chia seeds in smoothies, baked goods, energy bites and even salads. Plus, the omega-3 fatty acids it contains are an added bonus.

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Fresh avocado on cutting board over wooden backgroundtashka2000/Getty Images

Avocado

It has such a creamy texture that you wouldn’t think that avocado was a good source of fiber. But one cup boasts 10 grams of dietary fiber! Who knew homemade guacamole could be so healthy?

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Fresh strawberries in wooden boxes, ready for sale.anela/iStock/Getty Images Plus

Strawberries

The seeds enveloping delicious strawberries are almost an advertisement for how much fiber they contain. Including fiber-rich strawberries in your diet will help keep your blood pressure and cholesterol under control, too. We have plenty of strawberry recipes to help you celebrate this summer fruit!

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Fresh carrot on the market stall at the farmer's marketAlexander Spatari/Getty Images

Carrots

Fiber is what provides carrots with their crunchy texture, while vitamin A-rich beta carotene is what gives them their signature orange color. These two major nutrients are one of the reasons carrots are so healthy, while their delicious flavor lends perfectly to both sweet and savory carrot recipes.

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Raw Organic Bunch of Bananas Ready to Eat; Shutterstock ID 375477457Brent Hofacker/Shutterstock

Bananas

While you may not think a soft fruit like banana could offer much in terms of fiber, think again. Just one medium banana can provide more than 3 grams of fiber. Bananas are the perfect ingredient to add to healthy recipes like smoothies, baked goods and fruit salads.

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Close-Up Of Brussels Sprout On FabricMichael Moeller / EyeEm/Getty Images

Brussels Sprouts

A major source of vitamin K and vitamin C, Brussels sprouts are also a great source of fiber. Not sold on this cruciferous vegetable yet? Just make one of our favorite Brussels sprouts recipes and be converted.

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Bowl of roasted chickpeasWestend61/Getty Images

Chickpeas

The star of hummus, chickpeas are not only full of folate but of fiber as well. This bean is super versatile to use in a variety of cuisines to boot. Boost your fiber intake with a serving of chickpeas and this 7-day high-fiber meal plan.

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High-fiber foods: Fresh corn on cobs on wooden table, closeup, top view; Shutterstock ID 473507224; Job (TFH, TOH, RD, BNB, CWM, CM): Taste of HomeAll for you friend/shutterstock

Corn

Corn is full of insoluble fiber, which helps move food through your system to keep your GI tract healthy and functioning. Check out our whole insoluble fiber foods list.

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Slices of orange on a vintage plate, on wood. Shot from above.crystalbullet/Getty Images

Oranges

What’s one of the many perks of eating a whole orange over drinking the juice? The fiber! You can slice up an orange for a simple that both kids and adults will love. Find more high fiber foods to share with kids at home.

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Bunch of potatoesMIKROMAN6/GETTY IMAGES

Potatoes

Save the fiber—and the energy—by not peeling your potatoes the next time you make smashed potatoes. The majority of the vitamins and minerals, along with fiber, are found in potato skins, so be sure to include them in your recipes.

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High-fiber food: Composition with cooked quinoa in bowl and wooden spoon on tableNew Africa/Shutterstock

Quinoa

Quinoa is a great source of iron, protein…and fiber! A nutrient-dense alternative to rice, quinoa is a super versatile ingredient that can be used in so many different dishes. This is how to cook quinoa.

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Pearl barley in wooden spoonArisara T/Shutterstock

Barley

If you’re a beer fan, you might already be familiar with barley, but that’s not enough! Barley is a tasty and nutritious grain that’s packed with 6 grams of fiber per cup. Try this delicious barley side dish or go for a hearty barley soup.

Jacqueline Weiss
Jacqueline is a blogger and writer, passionate about sharing the latest in helpful tips and trends in food and cooking. In her spare time, you’ll find her trying new restaurants and experimenting in the kitchen.
Christina Manian, RDN
Christina Manian is a Registered Dietitian/Nutritionist based out of Boulder, Colorado. Hailing from Boston, Massachusetts, she has been involved with the nutrition departments of Brigham and Women's Hospital, Boston Medical Center, Dana-Farber Cancer Institute and Mass General Hospital. She completed her nutrition education at the Mayo Clinic with a focus on medical nutrition therapy and most recently practiced clinical nutrition at the University of Minnesota Medical Center. While her background has largely been in the clinical setting, Christina embraces and is shifting her focus towards wellness nutrition as the backbone to optimum health.

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