Fiber is a necessary part of our diet and you probably should it more fiber. We are serious, almost everyone should eat more fiber on a daily basis! So go ahead, make yourself a favor and add some fiber to your diet. Not only fiber can prevent or relieve constipation, but it also has many other health benefits. Fiber is good to maintain a healthy weight and lowering your risk of diabetes and heart disease.

If you do not know what to eat to get more fiber, Here is the list: Best High-Fiber Foods



A 1 oz. serving of almonds contains 3 grams of fiber. Try sprinkling some over cooked vegetables or entrees to add crunchy, flavorful fiber. It takes about 1 cup of almonds to hit your daily recommended fiber. Almond butter also contains fiber, but almond milk does not.


Touted for their heart-healthy omega-3 fats, walnuts can also help you reach your fiber goals if you eat about 2 cups each day. Sprinkle on cereals and salads or blend some into your smoothie.


peanuts is not just a favorite comfort food, it also provides a good amount of fiber, especially when you pair it with whole grain bread. It takes about 1 cup of roasted, unsalted peanuts to reach 28 grams.

Chia seeds

Chia seeds are a significant source of fiber for a small serving size. Just 1 oz of chia seeds (about 2 tbsp), contains 10 grams of fiber, as well as 23% of your daily value of magnesium and 17% of your calcium.

Flax seeds

They’re not as full of fiber as chia seeds, but flax seeds still hold their own: A 2-tbsp serving serves up 5.6 grams of fiber. You can easily mix a tbsp or two into your cereal, oatmeal, or yogurt, or bake it into cookies, muffins, and other goodies.



We love apples in pies and crisps, cut up for fruit salad or oatmeal, or just eaten whole. And why not have the whole thing, as a single medium apple contains 4.5 grams of fiber.


Get ready for some guac, because avocado is an awesome source of fiber if you’re into that. (And based on the fact that you’re reading this article, you probably are.) A one-cup serving of avocado—a bit less than a whole fruit—provides 10 grams of fiber, 3 grams of protein, and 24% of your daily value of vitamin C.


Thinking about adding pears to your next grocery list? If you’re looking to add some fiber to your diet, pears are an excellent source. A single medium pear contains 6 grams of fiber—24% of your daily value!


Among your common supermarket fruit, raspberries are the best source of fiber. A cup contains 8 grams of fiber, as well as half your daily value of vitamin C, and, surprisingly, some omega-3 fatty acids. 


Strawberries are also a great source of vitamin C. Slice a few into your next salad for next-level flavor and fiber. You may need to supplement with other high-fiber foods or supplements like Metamucil—it takes about 6 cups of strawberries to reach 28 grams, the daily recommended fiber intake.



With 7.5 grams of fiber per cup, they offer modest amounts of fiber compared to other legumes. You’ll need about 3.5 cups of cooked soybeans to reach the daily recommended fiber intake.

Kidney beans

Kidney beans are a favorite in chili recipes because they hold their shape through long cooking times and high heat without getting mushy. One cup contains 13.1 grams of fiber, so eat about 2 cups of kidney beans to reach your daily recommended fiber intake.

 Navy beans

Navy beans are used in baked beans and soups. About 1.5 cups of cooked navy beans will get you to the 28 grams per day recommended. Or, make your bean recipes a little “extra” by substituting navy beans for other types.


Whether you choose red, yellow, brown or green, lentils are an excellent source of fiber. With 15.6 grams per cup, you’ll need about 2 cups of cooked lentils to reach the daily recommended fiber intake. Lentils are great in all kinds of soups or as the base for veggie burgers.

Split peas

About 1.5 cups of cooked split peas gets you to the 28 grams of daily recommended fiber. Split peas can be used as more than just soup. They also make a great hummus-like spread or base for a curry dish.



Great as a cooked cereal, or baked in cookies, muffins, or granola, oatmeal is particularly high in heart-healthy soluble fiber. With 4 grams of fiber per cup, it takes about 7 cups of oats to hit 28 grams.

Whole grain pasta

If you’re a pasta lover choosing whole grain varieties could add up to considerable fiber benefits. One cup provides 5.46 grams of fiber, more than twice that of white pasta. To reach your daily recommended fiber intake, you’ll need about 5 cups of cooked whole grain pasta, which could take up a big portion of the recommended amount of carbs or other nutrients.


Does your barley consumption amount to a few bowls of soup in the winter? About 2 cups of cooked barley per day will get you your daily recommended fiber intake. Try adding more of this tender, chewy high-fiber grain in roasted vegetables or as a pilaf.


Air-popped popcorn is a healthy snack—but it’ll take you 1.5 gallons of popcorn to get the daily recommended fiber intake. Top it with a sprinkle of nutritional yeast for a cheesy flavor or experiment with your favorite herbs and spices.


Quinoa is loaded with protein, and with 5.18 grams of fiber per cup, provides 40% more fiber than brown rice. But it still takes about 5.5 cups of cooked quinoa to hit the daily recommended fiber intake. Add quinoa to your weekly dinner rotation or stir in cinnamon and sugar for a sweet treat.

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