15 Most High Fiber-Rich Foods

Here are 15 of the most fiber-rich foods in the world that you can easily incorporate into your diet:

1. Chia Seeds:
   • Chia seeds are a powerhouse of fiber, providing both soluble and insoluble fiber. They can absorb water and expand in your stomach, promoting a feeling of fullness. Read more about chia seeds here: Chia Seeds, Superfood

2. Lentils:

• Lentils are rich in fiber and an excellent source of plant-based protein. They can be added to soups, stews, or salads.

3. Beans (Black Beans, Kidney Beans, Chickpeas):

• Beans are versatile and high in fiber. Whether black beans, kidney beans, or chickpeas, they contribute to a satisfying and fiber-rich meal.

4. Split Peas:

• Split peas, commonly used in soups, are a good source of both soluble and insoluble fiber.

5. Quinoa:

• Quinoa is a whole grain that is not only high in fiber but also provides a complete source of protein.

6. Oats:

• Oats are a classic high-fiber food, and oatmeal makes for a nutritious and filling breakfast.

7. Artichokes:

• Artichokes are rich in fiber, particularly insoluble fiber. They can be a tasty addition to salads or enjoyed as a side dish.

8. Broccoli:

• Broccoli is a fiber-rich vegetable that also offers numerous vitamins and minerals.

9. Raspberries:

• Raspberries are among the fruits with the highest fiber content. They are delicious on their own or as part of various dishes. Here is one of my favorite recipes.

10. Pears:

• Pears are not only sweet and juicy but also high in fiber, especially if you eat them with the skin.

11. Avocado:

• Avocado is a unique fruit that provides healthy fats and a good amount of dietary fiber. My favorite recipes here: 8 Health Benefits of Avocados – Nutrition Facts

12. Popcorn:

• When air-popped, popcorn is a whole grain snack that can be a surprisingly good source of fiber.

13. Brussels Sprouts:

• Brussels sprouts are cruciferous vegetables rich in fiber, vitamins, and antioxidants.

14. Almonds:

• Almonds are not only a source of healthy fats but also provide a decent amount of fiber when consumed in moderation.

15. Whole Wheat Pasta:

• Whole wheat pasta contains more fiber than traditional pasta, making it a better choice for those looking to increase their fiber intake.

Incorporating these high-fiber foods into your diet can contribute to improved digestive health, sustained energy levels, and overall well-being. Remember to stay hydrated, as water complements the benefits of a high-fiber diet.

If you need more in-depth information, read all about fiber with Dr. Greger