Here are examples of fiber-rich foods, grouped by category to make it easy to plan meals:
🥦 Vegetables (mostly insoluble + some soluble)
| Food | Fiber (per 1 cup cooked) |
|---|
| Broccoli | 5 g |
| Brussels sprouts | 4 g |
| Carrots | 4 g |
| Spinach | 4 g |
| Sweet potato (with skin) | 4 g |
🍎 Fruits (soluble + insoluble)
| Food | Fiber (per medium fruit) |
|---|
| Apple (with skin) | 4 g |
| Pear (with skin) | 5–6 g |
| Orange | 3 g |
| Banana | 3 g |
| Avocado (½ medium) | 7 g |
🌾 Whole Grains (mostly insoluble)
| Food | Fiber (per 1 cup cooked) |
|---|
| Oats (rolled/steel-cut) | 4 g |
| Brown rice | 3.5 g |
| Quinoa | 5 g |
| Barley | 6 g |
| Whole wheat bread (1 slice) | 2 g |
🫘 Legumes (Beans, Lentils, Peas) (very high in soluble fiber)
| Food | Fiber (per 1 cup cooked) |
|---|
| Lentils | 15 g |
| Black beans | 15 g |
| Chickpeas | 12.5 g |
| Green peas | 9 g |
| Kidney beans | 13 g |
🥜 Nuts & Seeds (soluble + insoluble)
| Food | Fiber (per 2 tbsp or 28g) |
|---|
| Chia seeds | 10 g |
| Flaxseeds (ground) | 3.5 g |
| Almonds | 3.5 g |
| Pistachios | 3 g |
| Sunflower seeds | 3 g |
🥣 Other Fiber Boosters
| Food | Fiber |
|---|
| Popcorn (3 cups air-popped) | 4 g |
| Psyllium husk (1 tbsp) | 6–7 g |
| Shredded coconut (¼ cup) | 2 g |
✅ Pro tip: Mix and match!
For example:
- Oatmeal + chia + berries = ~12g
- Lentil salad + avocado = ~15g
- Apple + almond butter = ~6g
