A high fiber foods list helps you spot the easiest wins: beans and lentils, raspberries, pears, whole grains, chia seeds and green peas. Current U.S. guidance suggests about 14 grams of fiber for every 1,000 calories, which works out to roughly 28 grams at 2,000 calories.
This high fiber foods list shows grams of fiber per serving from Mayo Clinic and the Dietary Guidelines, groups foods by type, and explains simple ways to add more. It is general information, not medical advice.
Key Takeaways
- U.S. dietary guidelines suggest 14 grams of fiber for every 1,000 calories for people age 2 and older, or about 28 grams at 2,000 calories, according to Mayo Clinic.
- Legumes lead any high fiber foods list: Mayo Clinic lists boiled split peas at 16 grams, lentils at 15.5 and black beans at 15 per cup.
- Raspberries (8 grams per cup), pears (5.5 per medium) and chia seeds (10 per ounce) are strong fruit and seed choices.
- Whole grains such as barley, whole-wheat spaghetti and quinoa also contribute, at 5 to 6 grams per cooked cup.
- Check Nutrition Facts: the FDA lists dietary fiber among the nutrients to get more of.
How Much Fiber Do You Need?
Mayo Clinic’s chart of high-fiber foods says current U.S. dietary guidelines recommend 14 grams of fiber for every 1,000 calories for people age 2 and older. At 2,000 calories, that is about 28 grams a day. Children ages 12 to 23 months should get 19 grams.
Your calorie needs may be higher or lower than 2,000, so your fiber target shifts with them. A registered dietitian can help you set a personal goal.
The Dietary Guidelines for Americans food sources of fiber list does not give a single daily figure. It stresses variety from all food groups and points to MyPlate for personal goals.
High Fiber Foods List: Legumes, Nuts and Seeds
Legumes lead the chart. Values are grams of fiber per serving and are rounded to the nearest half gram, based on the USDA National Nutrient Database, according to Mayo Clinic.
| Food | Serving | Fiber (g) |
|---|---|---|
| Split peas, boiled | 1 cup | 16.0 |
| Lentils, boiled | 1 cup | 15.5 |
| Black beans, boiled | 1 cup | 15.0 |
| Canned cannellini, navy or Great Northern beans | 1 cup | 13.0 |
| Chia seeds | 1 ounce | 10.0 |
| Almonds | 1 ounce (about 23 nuts) | 3.5 |
| Pistachios | 1 ounce (about 49 nuts) | 3.0 |
| Sunflower kernels | 1/4 cup | 3.0 |
The Dietary Guidelines list also places cooked lima beans (13.2 grams per cup) and cooked navy beans (9.6 grams per half cup) among top sources.
High Fiber Foods List: Fruits
| Food | Serving | Fiber (g) |
|---|---|---|
| Raspberries | 1 cup | 8.0 |
| Pear | 1 medium | 5.5 |
| Apple, with skin | 1 medium | 4.5 |
| Banana | 1 medium | 3.0 |
| Orange | 1 medium | 3.0 |
| Strawberries | 1 cup | 3.0 |
The Dietary Guidelines list adds guava at 8.9 grams per cup. Eat the skin on apples and pears when you can, since the Mayo chart lists the apple with skin.
High Fiber Foods List: Vegetables
| Food | Serving | Fiber (g) |
|---|---|---|
| Green peas, boiled | 1 cup | 9.0 |
| Broccoli, boiled | 1 cup chopped | 5.0 |
| Turnip greens, boiled | 1 cup | 5.0 |
| Brussels sprouts, boiled | 1 cup | 4.5 |
| Potato with skin, baked | 1 medium | 4.0 |
| Sweet corn, boiled | 1 cup | 4.0 |
| Cauliflower, raw | 1 cup chopped | 2.0 |
| Carrot, raw | 1 medium | 1.5 |
The Dietary Guidelines list also gives cooked artichoke at 9.6 grams per cup. Frozen vegetables count too. MyPlate says fresh, canned, frozen, dried and dehydrated forms all count, which makes this part of the high fiber foods list easy to afford.
High Fiber Foods List: Grains
| Food | Serving | Fiber (g) |
|---|---|---|
| Whole-wheat spaghetti, cooked | 1 cup | 6.0 |
| Pearled barley, cooked | 1 cup | 6.0 |
| Bran flakes | 3/4 cup | 5.5 |
| Quinoa, cooked | 1 cup | 5.0 |
| Oat bran muffin | 1 medium | 5.0 |
| Instant oatmeal, cooked | 1 cup | 4.0 |
| Air-popped popcorn | 3 cups | 3.5 |
| Brown rice, cooked | 1 cup | 3.5 |
| Whole-wheat or rye bread | 1 slice | 2.0 |
High-fiber unsweetened bran cereal tops the Dietary Guidelines list at 14 grams per half cup. Labels vary by brand, so check the Nutrition Facts panel on any cereal.
Why Fiber Is on So Many Lists
The Dietary Guidelines food sources page says fiber is important for heart and digestive health and recommends eating a variety of nutrient-dense foods from all food groups. The FDA also names fiber as a nutrient to get more of.
That is why a high fiber foods list shows up so often in healthy eating advice. Still, fiber is one part of a varied diet, not a cure for anything. This guide makes no health promises beyond what those agencies state.
Most of the foods in the tables are plant foods that bring other nutrients too, so adding them tends to improve a meal in more than one way. That observation is an author comment.
A Sample Day That Reaches About 28 Grams
This example uses the Mayo Clinic values above. It is an illustration, and real portions differ.
| Meal | Food | Fiber (g) |
|---|---|---|
| Breakfast | Instant oatmeal, 1 cup | 4.0 |
| Breakfast | Pear, 1 medium | 5.5 |
| Lunch | Black beans, half cup (half of 15.0) | 7.5 |
| Lunch | Brown rice, 1 cup | 3.5 |
| Snack | Almonds, 1 ounce | 3.5 |
| Dinner | Broccoli, 1 cup | 5.0 |
| Total | 29.0 |
That total lines up with the 28 grams suggested at 2,000 calories. You do not need to hit an exact number. The table shows that a few foods from a high fiber foods list can get you close without extreme choices.
How to Read Fiber on a Label
The FDA’s label guide names dietary fiber among the nutrients to get more of. Use the percent Daily Value: 20 percent or more is high, and 5 percent or less is low.
That makes fiber easy to compare across breads, cereals and snacks. Our guide on how to read a nutrition label explains each step. Pair it with this high fiber foods list when you shop.
Simple Ways to Use a High Fiber Foods List at Meals
Small swaps are easier than big overhauls, and a high fiber foods list makes them simple to plan. These ideas are author suggestions based on the foods in the tables.
- Breakfast: choose oatmeal or a higher-fiber cereal and add raspberries or a sliced pear.
- Lunch: add beans or lentils to soup or salad.
- Snack: pick an apple with skin, a handful of almonds or air-popped popcorn.
- Dinner: swap white rice for brown rice, barley or quinoa, and add a side of peas or broccoli.
- Anytime: sprinkle chia seeds on yogurt or oats.
Our healthy grocery list and healthy snacks list can help you stock these foods. For fruit ideas, see our guide to fruits for a healthy intestine and digestive system.
Budget and Storage Tips for Fiber Foods
Many items on this high fiber foods list are inexpensive.
Dried beans and lentils cost little and keep for months in the pantry. Frozen vegetables and fruit last long and cut waste. Oats and brown rice are low-cost staples.
Our guide to how to eat healthy on a budget shows how to stretch these foods. For cooked beans and grains, the USDA says to refrigerate leftovers within two hours and use them in three to four days, or freeze them.
Go Slowly and Drink Water
If you currently eat little fiber, adding a lot at once can cause gas or bloating for some people. A gradual change and enough fluid are commonly advised. That is a general consumer tip and not a claim from the pages I read.
Our guide on how to drink more water offers simple habits. If you have a digestive condition, ask your clinician before changing your fiber intake.
High Fiber Foods List for Different Eating Styles
Vegetarian and vegan eaters often reach high fiber totals easily, since beans, lentils, whole grains, nuts and seeds are central to their meals. People who eat meat and fish can still use the same foods as sides, toppings and swaps.
If you follow a gluten-free diet, choose naturally gluten-free items from the tables, such as beans, lentils, quinoa, brown rice, potatoes and fruit, and check labels on oats and cereals. The sources reviewed do not cover special diets, so this is a general note and a dietitian can give personal advice.
Mistakes to Avoid With a High Fiber Foods List
- Counting only supplements or bars and skipping whole foods.
- Choosing a high-fiber label claim without checking added sugar.
- Peeling fruit that is good with the skin.
- Adding all the fiber in one day.
- Assuming one number fits everyone.
These points are an author summary. A high fiber foods list is a guide, not a prescription.
FAQs
What foods are highest in fiber?
Beans, lentils and split peas lead the Mayo Clinic chart, at about 13 to 16 grams per cup. Chia seeds, raspberries and green peas are also high.
How much fiber should I eat a day?
Current U.S. guidelines suggest 14 grams per 1,000 calories, about 28 grams at 2,000 calories, per Mayo Clinic.
Can canned beans be on a high fiber foods list?
Yes. Mayo Clinic lists canned cannellini, navy or Great Northern beans at about 13 grams per cup.
Should I take a fiber supplement?
This guide does not cover supplements. Ask a clinician if you think you need one.
Conclusion
A high fiber foods list is a practical shopping tool. Legumes, raspberries, pears, chia seeds, peas and whole grains all give several grams per serving, and the guidelines suggest about 14 grams per 1,000 calories. Small swaps at each meal add up.
The evidence has limits. The grams come from Mayo Clinic and the Dietary Guidelines.
But values vary by brand and preparation, and this guide does not set a personal target. Your next step is easy. Choose three foods from the tables, add them to your next shopping list and see how your meals change. Build up slowly and keep the foods you enjoy.
