Top 30 Foods Rich In Fiber


Don’t really know what fiber is and how it can benefit you? Don’t worry, you’re not alone! Most people are really confused about fiber.

The good news is that you don’t have to know every detail about fiber to enjoy their health benefits. However, they are essential in your diet, and it’s very important to eat fiber-rich foods in order to avoid many health conditions and diseases.

So, here are the top 30 foods high in fiber, as well as how fiber prevents some health issues and how much fiber you need every day.

As you can see on the table below, the foods that are highest in fiber include whole grains, seeds and legumes.


Fiber is a type of carbohydrate that the body can’t digest and that helps intestinal transit. Fiber is a great way to solve constipation issues.

You will find that fiber is usually classified in soluble fiber, which partially dissolves in water and insoluble fiber, which does not dissolve in water.

Examples of soluble fibers include grains (oatmeal, oatbran), nuts, seeds, legumes (beans, dried peas, lentils), some fruits (apples, pears, strawberries, blueberries).

Examples of insoluble fibers include in whole wheat bread, barley, couscous, brown rice, bulgur, whole grain breakfast cereals, wheat bran, seeds, vegetables (carrots, cucumbers, zucchini, celery), and tomatoes.

When you eat a healthy diet rich in whole grains (properly prepared), vegetables, and fruits, you usually get most of the fiber you need, and by doing so, you also lower your risk of suffering from constipation but also diabetes or heart disease.

How much fiber do you need?

Here are the official recommendations:

The Institute of Medicine recommends that adults consume 14 grams of fiber for every 1,000 calories of food they eat each day.

This means that for example, a woman who eats 1,700 calories a day needs about 24 grams of fiber.

About half a cup quinoa and half an avocado will already provide 14g of fiber. Adding a few almonds, plenty of vegetables, and some fruit will give her all the daily fiber she needs.

If you don’t eat grains or legumes because your body doesn’t tolerate them well, you need to make sure you eat plenty of vegetables, fruits, nuts and seeds.

Also note that processed grains in commercial cereals, baked goods, pasta, etc., usually (not always- it depends on brands) contain a low amount of fiber, because they have been refined, and the fiber is located in the bran (which gets removed by processing).

USDA Database –


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  1. Chris Chavez

    As a personal trainer who designs meal plan options for his clients, I have to say that fiber is something I keep in mind when making suggestions. It is also one of the most overlooked aspect of a healthy diet, along with a multivitamin. Fiber can go a long way in providing a well rounded, healthy day. The more we read, the more we know about this subject. Diabetes prevention is a big one for me, as diabetes runs in my family. The more we can do to help ourselves avoid certain outcomes, the better! Thanks for the great read, Anne!

    • Anne Guillot

      Hi Chris, thanks! Yes, absolutely, diabetes prevention is crucial and fiber will help. Replacing all these refined cereals, breads, pastas, cookies, etc. with real foods rich in fiber will greatly help. We don’t need a huge amount per day, yet too many people are not getting enough.


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