Foods rich in fiber mostly come from plants, and they’re great for digestion, heart health, and keeping you full longer. Here’s a clear list for you — split into two types of fiber:
Soluble fiber (dissolves in water, helps lower cholesterol and control blood sugar)
- Oats and oatmeal
- Citrus fruits (oranges, grapefruits)
- Carrots
- Beans (black beans, kidney beans, lentils)
- Barley
- Avocados
Insoluble fiber (adds bulk to stool, helps with regular bowel movements)
- Whole wheat bread and brown rice
- Nuts and seeds (chia seeds, flaxseeds, almonds)
- Vegetables (broccoli, spinach, kale, green beans)
- Wheat bran
- Cucumbers (especially with skin)
- Sweet potatoes (with skin)
High-fiber food stars (both types!)
- Legumes (lentils, chickpeas, black beans)
- Berries (raspberries, blackberries — super high fiber)
- Pears (with skin)
- Popcorn (a fun, high-fiber snack!)
The general goal is about 25–38 grams of fiber per day, depending on age and gender.
Would you like a simple high-fiber meal plan or snack ideas too?