Not only does dietary fiber keep you regular, but it also helps relieve digestive issues, maintain your gut and heart health, balance your weight, support your immunity, and so much more. Unfortunately, only 5% of Americans get the FDA-recommended amount of fiber in their diets (21 to 25 grams of fiber for women and 31 to 38 grams for men).
Need some help getting more fiber? One place to start is with foods that have high fiber contents. As a guide, here are the top 20 high-fiber foods that can fast-track you to the amount of fiber you need in a day, along with the percentage of their composition made up by dietary fiber.*
Also known as garbanzo beans, chickpeas are a great way to get the fiber you need. Eat them whole in salads, or as ingredients in foods like hummus and falafel.
Lima Beans: 7.7%
Lima beans have the added benefit of being low in calories in addition to being high in fiber.
A major advantage of lentils is that they’re versatile, giving you plenty of recipe options that can offer you a lot of fiber.
Split Peas: 8.3%
Split pea soup may offer more fiber than you expected; a 50-gram serving of split peas (about the amount in a serving of split pea soup) contains 4.15 grams of dietary fiber.
Black Beans: 8.7%
A staple in many vegan and vegetarian diets, black beans are a reliable source of dietary fiber and protein.
Pinto Beans: 9.0%
Want to add a boost of fiber to your burritos? Opt for pinto beans instead of black beans (or both!).
French Beans: 9.4%
You might notice a trend in this list: beans. Beans are a reliable source of fiber, but their offerings vary by type. French beans (or green beans) have one of the highest, at 9.4 grams per 100-gram serving—read on to find out which types have even more.
These nuts pack a lot of fiber, regardless of whether you pronounce their name “pe-cahn” or “pee-can.”
Dried Figs: 9.8%
Dried fruits are a great addition to your high-fiber diet, and figs contain a lot of the fiber you need.
Yellow Beans: 10.4%
While similar in composition to green beans, yellow beans can offer you slightly more fiber per serving.
Navy Beans: 10.5%
If you’re looking for a bean option that gives you the most fiber, navy beans are your best bet.
Only 5% of Americans get the FDA-recommended amount of fiber in their diets (21 to 25 grams of fiber for women and 31 to 38 grams for men).
Want to jump-start your day with a high-fiber breakfast? Try one that includes oats—just one cup boasts 5.7 grams of dietary fiber.
Pistachios make for a valuable source of healthy fat in addition to dietary fiber.
Dark Chocolate: 10.9%
You don’t have to give up chocolate entirely to eat a healthy diet; just opt for dark chocolate with 70 to 85% cacao, which not only contains a substantial amount of fiber but antioxidants as well.
Dried Shiitake: 11.5%
Dried shiitake is often said to help improve immunity, but a lesser known benefit of the dried mushroom is that it contains a high percentage of dietary fiber.
Sunflower Seed Kernels: 11.5%
This snack can improve your fiber intake, depending on how it’s prepared; the best option is to eat sunflower seed kernels toasted, without salt.
Almonds make for a healthy, high-fiber snack—just one ounce contains 3.5 grams of fiber.
As it turns out, popcorn is surprisingly high in fiber. One cup of air-popped, unsalted popcorn (just 8 grams) has 1.2 grams of dietary fiber.
Flax Seeds: 27.3%
The American Heart Association recommends incorporating flax seeds into your diet because they contain notable amounts of fiber and lignans, a natural compound, along with other nutrients that benefit heart health.
Chia Seeds: 34.4%
The top food on this list, chia seeds pack a lot of dietary fiber in a small package. Add it to smoothies and cereals to give your meals a boost of fiber.
Even with high-fiber foods, it can be a challenge to get to the recommended amount of fiber every single day. To keep your diet on track, consider taking a fiber supplement, like Bellway fiber blends. Made with just organic psyllium husk fiber and real fruit, they can help you get the fiber you need, with none of the artificial ingredients that you don’t.
*Data sourced from USDA FoodData Central.