10 Delicious High Fiber Foods

Fiber is an essential nutrient that the majority of people, more than 90%, are deficient in. Fiber is not actually digested, yet it serves a vital role in healthy digestion. It works as a cleanser of sorts, pulling the other food you eat through the GI tract and then out the other end. Aside from helping you have healthy bowel movements, evidence shows that a high fiber diet can help to lower LDL cholesterol and reduce the risk of stroke, hypertension, obesity, diabetes, and even the number 1 killer in the US, heart disease.

There are two types of fiber: soluble and insoluble. Soluble fiber slows digestion by turning into a gel in the stomach, which helps lower cholesterol and blood glucose. Insoluble fiber helps control the PH balance of the intestines and remains unchanged all the way through the colon, which makes waste heavier and softer so it can move through the intestines more easily. Most plant foods contain a combination of both of these types of fiber, while animal products contain zero fiber.

The RDA for fiber is about 25-30 grams. These are some of the best fiber rich foods and their fiber counts according to NutritionData.self.com. It’s ideal to get your nutrients from foods rather than supplements, so eat up these yummy foods and keep your body temple healthy!

  • Green Split Peas: 16.3 grams/cup cooked. Next time choose the split pea soup!
  • Lentils: 15.6 grams/cup. Enjoy these in soups, salads or make burgers out of them.
  • Black Beans: 15 grams/cup. Get your black beans in burritos, soups, as a burger, or refried on the side!
  • Artichokes: 10.3 grams/per medium. Who knew these tasty treats packed so much fiber in them?
  • Peas: 8.8 grams/cup. Sprinkle these on salads, mix into rice or quinoa, or have them on the side with a veggie burger.
  • Blackberries or Raspberries: about 8 grams/cup. Mix into yogurt or chia porridge, or enjoy on their own.
  • Avocados: 6.7 grams/half medium avocado. Guacamole anyone? Or dice these up in salads or try them with those black beans.
  • Chia Seeds: 5.5 grams/tbsp. Add these to your morning smoothie or try chia porridge.
  • Quinoa: 5 grams/cup. There are endless ways to serve this nutrient dense superfood. Use quinoa as a rice substitute or make it a main dish by adding roasted veggies or maybe a coconut curry.
  • Flax Seeds: 3.8 grams/ground two tablespoons. Mix ground flaxseed into pancake batter in the place of eggs, add to a morning smoothie or sprinkle over oatmeal.

Other foods that are high in fiber are oats and oat bran, psyllium husk, Brussels sprouts, tofu, wheat brans as well as most beans and whole grains.

15 Ways to Use Artichokes
How to Eat More Fiber at Every Meal
Easy Vegan 101: Lentils & Rice

For more health tips check out my website and join my mailing list: Visionary-Lifestyle.com , or follow me on social media @visionary_guide on Twitter , Facebook, Pinterest, Instagram


Elizabeth Brawn
Elizabeth Brawn3 years ago


Angela AWAY
Angela K3 years ago

Thank you

Carole R.
Carole R4 years ago

Good advice. thanks

Tanya W.
Tanya W4 years ago

Green split peas, black beans in chinese, avocados and Psyllium are yum

Tanya W.
Tanya W4 years ago

Noted thanks

Sarah Hill
Sarah Hill4 years ago


Heidi Aubrey
Heidi Aubrey4 years ago

I would have never guessed that split peas were at the top of the fiber list. Thank you for sharing.

Harry S Nydick
Past Member 4 years ago

What a misleading title. It's another of those that should say - 'my opinion.'
I'm allergic to raspberries and beans, but I do like blackberries.
Can't stand lentils, artichokes, cooked peas or split-pea soup (isn't that the stuff that came flying from her mouth in The Exorcist.
Love avocado
Chia, Quinoa and flax seeds are all good and healthy, but I'd hardly call them delicious.
Delicious is a freshly picked , ripe tomato from my container garden. Delicious are fresh oregano and basil from my balcony containers - especially when sprinkled on my tomatoes. That's delicious. Not foods that I hate, am allergic to, or that porety much lack flavor altogether.

donald Baumgartner

Fiber is GOOD !!!

Elena Poensgen
Elena Poensgen4 years ago

Thank you