If you are searching for a high fiber foods list, this detailed guide will help you choose the right foods for better digestion, healthy weight loss, and relief from constipation. Fiber is one of the most important nutrients for gut health, yet many people don’t get enough of it in their daily diet.
A fiber-rich diet helps:
- Improve digestion and bowel movement
- Prevent constipation
- Control blood sugar levels
- Reduce cholesterol
- Keep you full for longer, supporting weight loss
Experts recommend 25–38 grams of fiber per day, depending on age and gender.
What Is Dietary Fiber?
Dietary fiber is a type of carbohydrate that your body cannot fully digest. Instead of being absorbed, fiber passes through the digestive system and helps keep everything moving smoothly.
There are two main types:
- Soluble fiber – absorbs water and forms a gel (helps with cholesterol and blood sugar)
- Insoluble fiber – adds bulk to stool and prevents constipation
A healthy diet includes both types.
Top 50 High Fiber Foods
Below is a Top 50 high fiber foods list, combining vegetables, fruits, grains, legumes, nuts, and seeds.
- Chia seeds
- Flaxseeds
- Psyllium husk
- Lentils
- Black beans
- Kidney beans
- Chickpeas
- Split peas
- Green peas
- Oats
- Barley
- Quinoa
- Whole wheat flour
- Brown rice
- Sweet potato (with skin)
- Avocado
- Raspberries
- Pear (with skin)
- Apple (with skin)
- Guava
- Figs
- Dates
- Prunes
- Broccoli
- Brussels sprouts
- Kale
- Spinach
- Carrots
- Beetroot
- Cabbage
- Okra (ladyfinger)
- Artichoke
- Corn
- Almonds
- Walnuts
- Pistachios
- Peanuts
- Sunflower seeds
- Pumpkin seeds
- Sesame seeds
- Coconut (raw)
- Banana
- Orange
- Papaya
- Kiwi
- Strawberries
- Whole wheat bread
- Whole grain pasta
- Popcorn (air-popped)
- Muesli / Bran cereal
Fiber Rich Vegetables
Vegetables are low in calories and packed with fiber, making them ideal for daily meals.
High Fiber Vegetables List
| Vegetable | Fiber (approx. per 100g) |
|---|---|
| Green peas | 5.7 g |
| Broccoli | 2.6 g |
| Brussels sprouts | 3.8 g |
| Sweet potato | 3.0 g |
| Carrots | 2.8 g |
| Kale | 4.1 g |
| Spinach | 2.2 g |
| Beetroot | 2.8 g |
| Cabbage | 2.5 g |
| Okra | 3.2 g |
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High-Fiber Vegetables and Fruits
Adding both fruits and vegetables daily makes it easier to meet your fiber goal.
High Fiber Fruits List
| Fruit | Fiber (approx. per 100g) |
|---|---|
| Raspberries | 6.5 g |
| Guava | 5.4 g |
| Avocado | 6.7 g |
| Pear | 3.1 g |
| Apple | 2.4 g |
| Banana | 2.6 g |
| Orange | 2.4 g |
| Kiwi | 3.0 g |
| Papaya | 1.7 g |
| Figs | 2.9 g |
High Fiber Foods for Weight Loss
Fiber supports weight loss by keeping you full, reducing hunger, and slowing digestion.
Best High Fiber Foods for Weight Loss
| Food | Benefit |
|---|---|
| Oats | Long-lasting fullness |
| Lentils | High fiber + protein |
| Chia seeds | Expands in stomach |
| Flaxseeds | Improves digestion |
| Beans | Controls appetite |
| Apples | Low calorie, filling |
| Broccoli | Very low calories |
| Brown rice | Better satiety |
| Quinoa | Balanced nutrition |
| Avocado | Healthy fats + fiber |
High Fiber Foods Chart for Constipation
Constipation is often caused by low fiber and low water intake.
Best Fiber Foods for Constipation
| Food | Fiber Type | How It Helps |
|---|---|---|
| Psyllium husk | Soluble | Softens stool |
| Prunes | Soluble | Natural laxative |
| Flaxseeds | Insoluble | Adds bulk |
| Chia seeds | Soluble | Improves stool |
| Oats | Soluble | Smooth bowel movement |
| Papaya | Insoluble | Aids digestion |
| Spinach | Insoluble | Improves gut movement |
| Pear | Soluble | Gentle relief |
| Whole wheat | Insoluble | Prevents hard stool |
| Beans | Mixed | Regular bowel habits |
High Fiber Foods List for Constipation (Daily Use)
For regular constipation relief, include:
- Whole grains (oats, brown rice, whole wheat roti)
- Fruits with skin (apple, pear, guava)
- Leafy greens (spinach, kale)
- Seeds (chia, flaxseed)
- Legumes (lentils, beans)
- Plenty of water
Whole Grains & Legumes: Major Fiber Sources
| Food | Fiber (per cooked cup approx.) |
|---|---|
| Lentils | 15 g |
| Black beans | 15 g |
| Chickpeas | 12 g |
| Barley | 6 g |
| Quinoa | 5 g |
| Brown rice | 3.5 g |
| Whole wheat pasta | 6 g |
How to Increase Fiber Safely
- Increase fiber gradually
- Drink 8–10 glasses of water daily
- Eat different fiber sources
- Avoid sudden large fiber intake
FAQs – High Fiber Foods List
1. What are the top 5 high fiber foods?
Chia seeds, lentils, black beans, raspberries, and psyllium husk.
2. Can fiber help with constipation?
Yes, especially insoluble fiber combined with enough water.
3. Is fiber good for weight loss?
Yes, it reduces hunger and controls calorie intake.
4. How much fiber should I eat daily?
About 25–38 grams per day.
5. Can too much fiber be harmful?
Too much fiber without water may cause bloating or gas.
Final Words
Including foods from this high fiber foods list can significantly improve digestion, help manage weight, and prevent constipation. Small daily changes—like switching to whole grains, adding fruits with skin, or using seeds—can make a big difference to your overall health.