Dietary fiber is a carbohydrate that supports digestive health, controls blood sugar, and boosts heart health. One slice of sourdough bread has about 1 to 2 grams of fiber, depending on whether it is made with white or whole-grain flour, and many other foods provide much more fiber in a single serving.
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Fiber content: 15.8 grams per cooked cup, about 56% of the Daily Value (DV)
Lentils are one of the highest-fiber plant foods. Just 1 cooked cup provides more than half of the daily fiber goal for most adults. Lentils are also rich in plant-based protein, offering about 18 grams per cup.
The fiber and protein in lentils slow digestion and help you stay full longer. This supports healthy weight management and steady blood sugar. Lentils also provide iron and folate, which are important for energy and red blood cell health.
Add lentils to soups, stews, grain bowls, or salads for a fiber boost, or mix them into veggie burgers for extra plant-based protein.
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Fiber content: 15 grams per cooked cup, 53% of the DV
Black beans contain both soluble and insoluble fiber. Soluble fiber helps control cholesterol and blood sugar. Insoluble fiber supports digestion and prevents constipation.
Research shows that a diet rich in legumes, such as black beans, may help lower low-density lipoprotein (LDL) cholesterol and reduce the risk of heart disease. One cup of cooked black beans also provides 15 grams of protein and essential minerals like calcium and potassium.
Black beans work well in tacos, rice dishes, soups, and grain bowls. They can also be blended into a dip for a fiber-rich snack.
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Fiber content: 13.5 grams per average-sized avocado (201 g), 48% of the DV
Avocados provide a substantial amount of fiber in a single fruit, along with heart-healthy monounsaturated fats. The combination of fiber and healthy fat slows digestion and increases fullness, which can help reduce between-meal hunger and support weight management.
Avocados are also rich in potassium and folate. Potassium regulates blood pressure and supports muscle and nerve function. Folate supports DNA production, red blood cell formation, and healthy cell growth.
Spread avocado on whole grain toast, slice it into salads, or use it as a base for guacamole or other dips.
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Fiber content: 9.75 grams per 1 ounce (2 tablespoons), about 35% of the DV
Chia seeds pack a remarkable amount of fiber in a small serving. The soluble fiber in chia seeds absorbs liquid and forms a gel-like texture in the digestive tract. This slows digestion, helping balance blood sugar levels and leaving you feeling satisfied after meals.
Chia seeds are also a good source of heart-healthy omega-3 fatty acids, calcium, and magnesium. Stir them into yogurt, oatmeal, smoothies, or use them to make chia pudding.
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Fiber content: 8 grams per cup, about 29% of the DV
Raspberries deliver an impressive amount of fiber, providing nearly one-third of your daily fiber needs in just 1 cup.
They also supply vitamin C and plant compounds called polyphenols. Polyphenols have antioxidant properties and may help reduce inflammation and support heart health. Research suggests the fiber and polyphenols in raspberries may help control blood sugar by slowing how quickly sugar enters the bloodstream.
Add raspberries to oatmeal, yogurt, or smoothies, or enjoy them on their own as a naturally sweet, high-fiber snack. Pair them with nuts or cheese for added protein and a more filling snack.
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Fiber content: 5.5 grams per medium pear, roughly 20% of the DV
Pears provide nearly 20% of the daily fiber target in a portable, easy snack. Much of the fiber is in the skin, so keep it on rather than peeling. Pears contain both soluble and insoluble fiber, which support digestion and help maintain normal cholesterol levels.
Research suggests pears contain antioxidant plant compounds, especially in the peel, that may help reduce inflammation and support healthy blood sugar and cardiovascular health.
Their natural sweetness makes pears easy to pair with other high-fiber foods like oatmeal, leafy green salads, or whole-grain bread.
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Fiber content: 9.69 grams per cooked cup, about 35% of the DV
Artichoke hearts are one of the most fiber-rich vegetables you can add to your diet. They contain a prebiotic fiber called inulin. Prebiotics feed beneficial gut bacteria, supporting digestion and immune function, and may help reduce systemic (body-wide) inflammation.
Artichokes also contain antioxidant plant compounds, including cynarin and silymarin. These may help support liver function and improve LDL cholesterol levels.
Artichoke hearts work well in salads, pasta dishes, grain bowls, dips, or spread on flatbreads.
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Fiber content: 3 grams per slice, approximately 10% of the DV
Sprouted grain bread is made from whole grains that have germinated before baking. The sprouting process may improve your body’s absorption of certain vitamins and minerals, including iron and B vitamins, compared with standard whole-grain or white bread.
Sprouted grain bread is denser and heartier than white breads like sourdough, making it a filling and nutritious base for sandwiches and toast. It is also tasty dipped into soups and stews.
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Fiber content: 4 grams per cooked cup, about 14% of the DV
Oats provide a good amount of fiber per serving, much of it from a soluble fiber called beta-glucan. Beta-glucan may help lower LDL cholesterol and support steady blood sugar after meals.
They also supply important nutrients, including calcium, iron, and B vitamins. These nutrients support energy production, metabolism, and bone health. Oats also contain a modest amount of plant-based protein.
Start your day with oatmeal topped with fruit and nuts for added fiber, or use oats in smoothies, overnight oats, or homemade energy bites.
Most adults need 22 to 34 grams of fiber per day, but many people fall short. Gradually increasing fiber intake with a few simple swaps can make a big difference. Swapping sourdough bread for sprouted-grain bread and adding beans and vegetables to meals can help you reach your fiber goals and support your overall health.
Increase fiber slowly to minimize gas and bloating, and drink plenty of water to help it move through your digestive system. Aim to include a variety of fruits, vegetables, whole grains, beans, nuts, and seeds in your diet every day.
