Foods with Alot of Fiber

We’ve all heard the phrase “an apple a day keeps the doctor away,” but did you know that apples, along with many other foods, are high in fiber? Fiber is essential for good health and should be included in any balanced diet. But what exactly does fiber do for us and which foods provide the most fiber? Fiber helps keep our digestive systems healthy by providing bulk to our stool, aiding digestion and preventing constipation. It also helps lower cholesterol levels, regulate blood sugar levels, reduce inflammation, and can even help us stay full longer. Let’s explore some of the foods with alot of fiber.

top fiber rich foods
photo by jannis brandt | Unsplash

Benefits of Fiber

The importance of fiber in our diet often gets overlooked – but not anymore! Fiber is a key player in our overall well-being and helps keep us healthy, as well as feeling full after meals. With so many delicious options available, there’s no excuse to not get enough fiber into your body. Here are the top foods with alot of fiber to add to your plate for health and wellness benefits:

Today’s modern diets are often lacking when it comes to fiber intake, and that can lead to all sorts of problems. Fortunately, finding a variety of tasty ways to fill up on this essential nutrient isn’t too hard – you just have to know where to look! Beans and legumes are among the top contenders for high-fiber food sources, packing over 15 g per cup depending on the type.

Foods With Alot of Fiber

Whole Grains

When it comes to packing in the fiber, we know that whole grains are at the top of the list. Making sure you get enough fiber into your diet is essential for a healthy lifestyle, and these high-fiber foods are just what you need!

Whole grains come in many forms including brown rice, barley, quinoa, oats and more. These star players of the grain family offer an abundance of benefits when added to any meal. Not only are they packed with vitamins and minerals such as magnesium, B-vitamins and iron but they also provide us with a hefty dose of dietary fiber. Whether eaten as a side dish or as part of a main course, these whole grains offer up some serious health perks – acting like nature’s own appetite suppressant by keeping us fuller for longer and helping to regulate digestion.


Legumes are one of the top foods with alot of fiber that you should be incorporating into your diet. From lentils to all sorts of beans, legumes have been a part of diets around the world for centuries. But why all the hype? Well, it turns out these little powerhouses are packed with protein, vitamins and minerals such as iron, folate and magnesium. Plus, they’re high in fiber—a nutrient known to help keep things moving along smoothly. So, if you’re looking to add some fiber-rich foods to your plate, it’s time to get legume-y! With so many different types available (hello chickpeas and peanuts!), there’s sure to be something for everybody when it comes to enjoying this nutritional powerhouse.


Fruits are not only delicious, but they’re also one of the best sources of dietary fiber. Fiber is an important part of a healthy diet and can aid in weight loss and improved digestion. If you’re looking to up your daily intake of this essential nutrient, then look no further than these top fiber-rich fruits! From apples to pears to oranges, these powerhouse foods are sure to give your digestive system a boost while keeping you full and nourished. Plus, who doesn’t love a tasty snack? Eating these fruits is a win-win scenario; they taste great while providing valuable nutrients that will benefit your body in the long run. So don’t deprive yourself– add some fresh or dried fruit into your daily routine for an easy way to up your fiber game!


When it comes to getting your daily dose of fiber, you can’t go wrong with vegetables. Not only do they provide essential nutrients for our bodies, but they also provide us with a great source of fiber too! With so many varieties to choose from, it can be hard to pick the best ones for getting your fill. To help make life easier, we’ve gathered our top picks for the foods with alot of fiber vegetables around. Whether it’s broccoli or sweet potatoes, these veggies will have your belly full and happy in no time!

From leafy greens like kale and spinach to cruciferous veggies like cauliflower and Brussels sprouts – there are plenty of options available when you’re looking for a fiber boost. And if you need even more inspiration, check out some of the root vegetables like carrots or radishes which are also loaded with dietary fiber.

Nuts and Seeds

Nuts and seeds are an amazing source of fiber, essential fats, minerals, vitamins, protein and antioxidants! These tiny but mighty powerhouses of nutrition are some of the top fiber rich foods you can find. Not only are they packed full of health benefits, but their versatility makes them easy to incorporate into nearly any diet or lifestyle. Whether you’re a vegan looking for plant-based sources of protein or just trying to add a little variety to your meals – nuts and seeds have got your back. From almonds to chia seeds, these high-fiber snacks will have you feeling fuller longer while boosting your overall health in no time. So, grab a handful and get ready for some serious crunchy deliciousness– it’s time to go nuts for healthy eating!

25 Top Fiber Rich Foods

  • Apple with skin (medium) 1.9g
  • Pistachio nuts, dry roasted (1 oz) 4.3g
  • Flaxseed (1 gm)/Linseed (1 gm).4.
  • 4g Dried Apricots (1 oz) 3.8g
  • Walnuts, dry roasted (1 oz) 3.5g
  • Pumpkin Seeds, dried (1 oz) 3.2g
  • Blackberries (1 cup) 2.6g
  • Pecans, dry roasted (1 oz) 2.5g
  • Cashews, dry roasted (1 oz) 2.3g
  • Watermelon (1 wedge) 1.9g
  • Strawberries (1 cup) 1. 5g
  • Raspberries (1 cup) 1.5g
  • Blueberries (1 cup) 1.5g
  • Milk, low fat (1 cup) 1.5g
  • Yogurt, low fat (1 cup) 1.4g
  • Banana, medium size (6 inch)
  • Chickpeas (1/2 cup) 1.0g
  • Tofu (4 oz.) 1.0g
  • White Beans (1/2 cup) 0.8g
  • Lima Beans (1/2 cup) 0.8g
  • Green Peas (1/2 cup) 0.7g
  • Cabbage, green (1 cup) 0.5g
  • Broccoli (1 cup) 0.5g
  • Corn, white (1 2 cup) 0.5g
  • Asparagus (2 spears) 0.4g

Final Thoughts: Foods with alot of Fiber

Fiber is an essential part of any healthy diet. It helps the body regulate digestion, maintain cholesterol levels and better control blood sugar levels. But it’s not just a health benefit; fiber rich foods can also make your mealtime more interesting and flavorful.

If you’re looking to add more fiber to your diet, here are some of the top choices when it comes to fiber-rich foods: apples, oranges, broccoli, spinach, whole wheat breads and cereals, almonds and oatmeal. All of these have a high amount of dietary fiber that will help keep you fuller for longer. Plus, they taste great too! And if you’re feeling adventurous why not try adding some lentils or chickpeas for added flavor and nutrition? With so many options out there, it’s easy to find something that’ll satisfy even the pickiest eaters in your household.


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