Top 10 High‑Fiber Foods (with grams per serving) of 2025
- Christopher Hendrickson
- Jul 28
- 5 min read
Updated: Jul 30
Getting enough fiber is one of the simplest, most evidence‑backed ways to improve digestion, heart health, blood sugar control, and longevity. Yet, in 2025, most people fall far short of the goal.
Adults should aim for 14 grams of fiber per 1,000 calories—about 25 grams/day for women and 38 grams/day for men—but average U.S. intake is closer to 16 grams.³ ⁴ ⁵
In other words, almost everyone benefits from eating more plants.
How to use this guide: Start with one or two foods below, add them to meals you already love, and build from there. Drink water as you increase fiber.
The Top 10
Rank | Food (common serving) | Fiber (g) | Quick ways to use it |
1 | Split peas, cooked — 1 cup | 16 g | Blend into pea soup, add to curries, or toss with roasted veggies and herbs. ¹¹ |
2 | Lentils, cooked — 1 cup | 15.6 g | Batch‑cook for salads, stews, tacos, or sloppy‑joe–style sandwiches. ⁷ |
3 | Raspberries, raw — 1 cup | 8 g | Scatter over oatmeal, yogurt alternatives, or blend into smoothies. ³ |
4 | Black beans, cooked — 1/2 cup | ~7.5 g | Fold into burritos, grain bowls, soups, or mash for quick tostadas. ¹⁰ |
5 | Chickpeas, cooked — 1 cup (or 1/2 cup = ~6.3 g) | 12.5 g | Roast for crunchy snacks, make hummus, or add to pasta and salads. ¹² ² |
6 | Artichoke, medium | ~7 g | Steam and serve with lemon and herbs; add hearts to salads, pizzas, or dips. ¹⁴ ¹³ |
7 | Pear, medium, with skin | ~5.5 g | Slice into salads, oat bowls, or bake with cinnamon. ⁹ ¹¹ |
8 | Avocado — 1/2 fruit | ~4.6 g | Cube into tacos, spread on toast, or blend into smoothies for creaminess. ¹¹ |
9 | Chia seeds — 1 Tbsp | ~4.1 g | Stir into overnight oats or yogurt alternatives; make chia pudding. ¹¹ ⁸ |
10 | Flaxseed, ground — 1 Tbsp | ~2.8 g | Sprinkle on cereal, oatmeal, or smoothies; use as an egg‑free binder in baking. ¹⁶ |
Kid‑friendly tip: Muffins, pancakes, smoothies, and pasta sauce are easy places to tuck in beans, lentils, chia, or ground flax. Kids need delicious, fiber‑rich food to thrive—and these swaps boost fiber without sacrificing flavor.
Why Fiber Matters
Gut health: Fiber feeds beneficial microbes, which produce
short‑chain fatty acids that support the gut lining, reduce inflammation, and influence metabolism and brain health. ⁶ ⁷ ¹⁷.
Heart & metabolic health: Higher fiber intakes are linked to lower LDL cholesterol and reduced risk of cardiovascular disease and type 2 diabetes. ¹⁷ ¹⁸.
Blood sugar balance & fullness: Soluble fiber slows digestion, softens post‑meal glucose spikes, and helps you feel satisfied longer. ¹⁵ ¹⁷.
Longevity: Population data show people who eat more fiber tend to live longer, with lower all‑cause mortality. ¹⁷.
Soluble vs. Insoluble Fiber (and where to find them)
Soluble fiber dissolves in water and forms a gel that helps lower cholesterol and steady blood sugar. Top sources: oats, barley, beans (black, chickpeas, lentils, split peas), chia, flax, apples, citrus. ¹⁵ ¹⁷.
Insoluble fiber adds bulk and keeps things moving. Top sources: whole grains, bran, vegetables, skins/peels of fruits, nuts, and seeds. ¹⁷.
Most plant foods contain both types—so focusing on variety is the winning strategy. ¹⁷.
How to Increase Fiber—Comfortably
Go slow. Add ~5 grams per day each week until you reach your goal. Rapid jumps can cause gas or bloating. ⁶ ¹⁵.
Hydrate. Aim for water with every high‑fiber meal or snack. ⁶.
Distribute across the day. Include fiber at every meal: fruit + oats at breakfast, beans at lunch, veggies + whole grains at dinner, and a seed‑powered snack. ⁶ ¹⁹.
Prioritize whole foods first. Supplements can help fill gaps, but food brings vitamins, minerals, and phytochemicals your microbiome loves. ⁶ ¹⁷.
Quick Swaps to add 5–10 Grams of Fiber
Swap white rice for 1 cup cooked barley or quinoa.
Add 1/2 cup beans to a salad, soup, or pasta.
Top breakfast with 1 cup raspberries or 2 Tbsp chia.
Use whole‑grain pasta and add broccoli or spinach to the sauce.
Stir 3 Tbsp ground flax into pancake batter or muffin mix.
Fiber Rich Meal Guide | Easy High-Fiber Recipes
Nearly 97 percent of Americans miss the mark on daily dietary fiber, leaving a wide “fiber gap” linked to preventable conditions such as heart disease and diabetes.
Balanced’s free Fiber Rich Meal Guide is your one-stop resource for a high-fiber diet: it’s packed with practical advice, research-backed insights, and chef-approved high-fiber recipes that make adding fiber-rich foods simple—even on the busiest days.
Inside, you’ll learn how whole-food fiber sources—fruits, vegetables, whole grains, legumes, nuts, and seeds—fuel heart health, gut balance, blood-sugar control, and overall disease prevention.
From high-fiber breakfasts to fiber-packed dinners, the guide’s step-by-step meal plans, grocery lists, and hydration tracker turn every bite into a stride toward better health—and taste. Download your copy today featuring over 30 recipes and start closing your personal fiber gap with delicious, fiber-rich, high-fiber meals that fit your lifestyle.
FAQ
How much fiber do I need each day?
Adults should target 14 grams per 1,000 calories (≈25 g for women, 38 g for men). Many experts encourage 30+ grams/day from diverse plant foods. ⁶ ⁷ ¹⁷ ²⁰.
Is there such a thing as too much fiber?
Extremely high, rapid increases can cause GI discomfort and may interfere with certain minerals or medications. Increase gradually, hydrate, and discuss specific conditions with your healthcare provider. ⁶ ¹⁷.
Do canned beans count?
Absolutely. Rinse to reduce sodium; the fiber remains. A 1/2‑cup serving of canned black beans provides ~6 grams of fiber. ¹⁰.
What about kids?
A common rule of thumb is age + 5 grams as a minimum guide, or follow your pediatric clinician’s advice. Regardless, offering fruits, vegetables, legumes, and whole grains throughout the day helps children meet their needs. (Balanced focuses on making those options tasty and easy in schools!)
Conclusion
Small, steady changes make the biggest difference. Build your plate around plants, aim for 25 - 38 grams of fiber and keep variety high! Beans and lentils for meals, berries and pears for snacks, and chia or flax anywhere you can stir a spoon. Start with one swap today and repeat it this week. When you’re ready for more ideas, explore our Fiber Recipe Cookbook and Monthly Fiber Guide to keep the momentum going.
References
USDA FoodData Central; Dietary Guidelines for Americans Food Sources of Fiber tables.
USDA DGA “Food Sources of Fiber” PDF (2024): Chickpeas 1/2 cup = 6.3 g.
USDA SNAP‑Ed Produce Guide: Raspberries, 1 cup = 8 g fiber.
Mayo Clinic: High‑fiber foods chart; pears 5.5 g per medium; guideline of 14 g/1,000 kcal.
USDA blog: Average U.S. fiber intake ≈16 g/day vs. AI 25–38 g.
Health.com & registered dietitians on fiber intake and “fibermaxxing.”
MyFoodData (USDA FDC): Lentils, cooked, 1 cup = 15.6 g fiber.
USDA FNS product sheet: Canned black beans, 1/2 cup = 6 g fiber; USDA database shows ~7.5 g for cooked dry black beans.
DGA Food Sources of Fiber tables: avocado, chia, many fruits/veg.
University of Rochester (USDA data): Chickpeas, cooked, 1 cup = 12.46 g fiber.
Academy of Nutrition & Dietetics Position Paper (2015): 14 g/1,000 kcal; chronic disease benefits.
Harvard Health: Fiber shortfall and cardiovascular benefits.
UCSF Health: Increase fiber gradually; aim for 25–30 g/day from foods.
Real Simple (expert commentary): Aim for 30+ grams/day from diverse plants.
