Fiber is an important element of a healthy diet and can contribute to good digestion. If a person wishes to incorporate more high fiber foods into their diet, it is advisable to drink plenty of water to avoid dehydration or constipation.

People with chronic constipation, hemorrhoids, or medical conditions such as diverticulitis may benefit from eating a diet high in fiber.

A person should aim to consume 22–34 grams (g) of fiber per day.

This article outlines the benefits and side effects of eating a high fiber diet. It then provides a list of foods high in fiber and tips on how to include more fiber in a person’s diet.

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Researchers have documented several benefits of dietary fiber. Although more research is necessary on this topic, a 2020 review of the scientific research details the following possible outcomes of high fiber diets:

The United Kingdom’s National Health Service (NHS) also states that eating a diet with plenty of fiber can lower the risk of:

Learn more about why people need dietary fiber and the benefits it can have.

Although an increase in fiber intake can help aid digestion, it is possible for a person to consume too much fiber.

According to a 2022 review, eating too much natural dietary fiber without drinking enough fluids can lead to:

Additionally, those with digestive conditions, such as Crohn’s disease, should limit their fiber intake under medical supervision.

If a person wishes to increase the amount of fiber in their diet, the NHS suggests that a person gradually introduce high fiber foods over the course of 2–3 weeks and drink plenty of fluids. A person can aim to drink 3–4 pints, or 1.5–2 liters, of water per day.

Learn more about how much fiber is too much.

Some foods are better sources of fiber than others. According to the Dietary Guidelines for Americans 2020–2025, the following foods are good sources of dietary fiber.


The following table outlines grains that are high in fiber.

GrainStandard portionFiber (g)
unsweetened, high fiber cereal1/2 cup14
whole grain kernel cereal1/2 cup7.5
wheat cereal, shredded1 cup6.2
popcorn3 cups5.8
bran flakes3/4 cup5.5
cooked bulgur1/2 cup4.1
cooked spelt1/2 cup3.8
cooked teff1/2 cup3.6


The following table outlines fruits that are high in fiber.

FruitStandard portionFiber (g)
apote or sapodilla1 cup9.5
durian1 cup9.2
guava1 cup8.9
nance1 cup8.4
raspberries1 cup8
loganberries1 cup7.8
blackberries1 cup7.6
soursop1 cup7.4
boysenberries1 cup7
gooseberries1 cup6.5
Asian pear1 medium fruit6.5
blueberries, wild1 cup6.2
passion fruit1/4 cup6.1
persimmon1 fruit6
pear1 medium fruit5.5
kiwifruit1 cup5.4
grapefruit1 fruit5


The following table outlines vegetables that are high in fiber.

VegetablesStandard portionFiber (g)
artichoke, cooked1 cup9.6
breadfruit, cooked1 cup8
fufu, cooked1 cup7.4
canned pumpkin1 cup7.1
taro root (dasheen or yautia), cooked1 cup6.7
Brussels sprouts, cooked1 cup6.4
sweet potato, cooked1 cup6.3
parsnips, cooked1 cup6.2
nettles, cooked1 cup6.1
jicama, raw1 cup5.9
winter squash, cooked1 cup5.7
yam, cooked1 cup5.3
broccoli, cooked1 cup5.2
tree fern, cooked1 cup5.2
luffa gourd, cooked1 cup5.2
turnip greens, cooked1 cup5
drumstick pods (moringa), cooked1 cup5
avocado1/2 cup5

Legumes and pulses

The following table outlines legumes and pulses that are high in fiber.

Pulse or legumeStandard portionFiber (g)
navy beans, cooked1/4 cup4.8
small white beans, cooked1/4 cup4.7
yellow beans, cooked1/2 cup9.2
lima beans, cooked1 cup9.2
green peas, cooked1 cup8.8
adzuki beans, cooked1/2 cup8.4
French beans, cooked1/2 cup8.3
split peas, cooked1/2 cup8.2
lentils, cooked1/2 cup7.8
lupini beans, cooked1/2 cup7.8
mung beans, cooked1/2 cup7.7
black turtle beans, cooked1/2 cup7.7
pinto beans, cooked1/2 cup7.7
cranberry (Roman) beans, cooked1/2 cup7.6
black beans, cooked1/2 cup7.5
chickpeas (garbanzo beans), cooked1/2 cup6.3
great northern beans, cooked1/2 cup6.2

Nuts and seeds

The following table outlines nuts and seeds that are high in fiber.

Seed or nutStandard PortionFiber (g)
wocas (yellow pond lily seeds)1 ounce (oz)5.4
pumpkin seeds, whole1 oz5.2
coconut1 oz4.6
chia seeds1 tablespoon4.1
almonds1 oz3.5
chestnuts1 oz3.3
sunflower seeds1 oz3.1

A person can increase fiber in their diet by:

  • Choosing cereals that are high in fiber over other breakfast cereals.
  • Choosing wholemeal or granary bread over white bread.
  • Choosing brown rice instead of white rice.
  • Eating potatoes with the skin on, such as baked potatoes or boiled new potatoes.
  • Adding legumes, such as chickpeas, to dishes such as curries or salads.
  • Eating seeds or nuts as snacks.

A person can also aim to eat a diet high in fresh fruits and vegetables. Ways to incorporate fruits and vegetables into a diet include:

  • adding fruit to breakfast cereal
  • eating fruits or vegetables as a snack or for dessert
  • including salad vegetables as a part of a packed lunch
  • using vegetables in stir-fries
  • choosing vegetarian dishes, such as vegetable curry, as a main course dish

Meal suggestions

A person can try the following meal suggestions:

Breakfast• high fiber cereal with a portion of fresh fruit
• wholemeal, granary, or seeded toast
• porridge with fresh or dried fruit
Lunch• baked potato with tuna mayonnaise and a side salad
• chicken and wholemeal pasta salad
• lentil soup
• wholemeal wraps containing hummus and salad vegetables
Dinner• vegetable curry containing legumes, such as chickpeas, with brown rice
• vegetarian bean chili with brown rice
• vegetable stir fry with brown rice or wholewheat noodles
Snacks or sides• guacamole with wholemeal pitta
• a portion of fresh fruit
• a side salad
• unsalted nuts
• dried fruit

The following section includes common questions about fiber.

What foods are the highest in fiber?

According to the Dietary Guidelines for Americans 2020–2025, unsweetened ready-to-eat high fiber cereal is the best source of fiber, relative to a standard portion. Apote, artichoke, and navy beans are also excellent sources of fiber.

Can you lose weight on a high fiber diet?

There is some evidence that people can lose weight on a high fiber diet. This may be because high fiber diets are filling and reduce how frequently people tend to eat. However, more research is necessary to confirm this theory.

Are fiber supplements beneficial?

According to a thorough 2017 review of the scientific literature, research suggests that, although fiber supplements can have a variety of benefits, they may provide fewer benefits than those associated with dietary fiber.

Eating a diet high in fiber can contribute to healthy digestion. It may also have other health benefits, such as helping to reduce the risk of developing bowel cancer and improving gut bacteria health.

If a person wishes to include more fiber in their diet, they should aim to introduce high fiber foods over the course of a few weeks and drink plenty of water to avoid dehydration.

Some medical conditions may require a person to monitor their fiber intake under the supervision of a medical professional.