Top high-fiber foods to add to your diet
Fiber lives exclusively in the plant world, so look to fruits, vegetables, legumes, nuts, seeds, and whole grains. Here are some of the most powerful high-fiber foods to incorporate daily.

Legumes & beans
Packed with fiber, protein, and nutrients, legumes are true pantry heroes.

• Lentils — low in fat, high in protein, and rich in fiber; a staple in many cuisines

• Split peas — full of soluble fiber and B vitamins; great for energy

• Black beans — high in antioxidants, protein, potassium, and fiber

• Pinto beans — versatile, filling, and loaded with fiber and minerals

• Kidney beans — hearty, fiber-rich, and magnesium-packed

• Chickpeas — a fiber-full favorite that keeps you satisfied

• Edamame — one of the few plant proteins that contain all essential amino acids

• Green peas — tiny but nutrient-dense, with antioxidants and vitamins

Seeds, nuts & superfoods

• Chia seeds — rich in fiber, omega-3s, and plant protein

• Ground flaxseed — tiny but mighty; sprinkle into yogurt, smoothies, or soups

• Almonds — fiber-rich and filled with heart-healthy fats

• Sunflower seeds — perfect with cottage cheese for a protein-fiber combo

Fruit favorites

• Raspberries — among the highest-fiber fruits, loaded with antioxidants

• Blackberries — sweet, juicy, and anti-inflammatory

• Pears — rich in soluble fiber to support digestion and lower cholesterol

• Apples — a classic source of pectin, a soluble fiber linked to heart health

• Bananas — pair with nuts for a simple fiber-boosting snack

• Blueberries — delicious with Greek yogurt for a high-fiber snack

Vegetables that deliver

• Artichoke hearts — nutrient-dense, fiber-packed, and great for liver health

• Broccoli — filled with soluble & insoluble fiber plus vitamin C

• Brussels sprouts — antioxidant-rich and a great source of fiber

• Celery, carrots, and kale chips — perfect snack-friendly veggies for fiber on the go

Whole grains & healthy carbs
Fiber-friendly carbs keep you full and energized.

• Whole-wheat pasta — skip the white pasta; whole grains have all the nutrients

• Barley — chewy, nutty, and packed with vitamins and minerals

• Oats — loaded with beta-glucan for blood sugar and cholesterol control

• Quinoa — gluten-free and a complete protein rich in iron and B2

High-fiber snacks to grab anytime
Quick, simple ideas to keep fiber intake steady throughout the day:

• Air-popped popcorn

• Banana + walnuts

• Celery with peanut butter

• Carrots dipped in hummus

• Kale chips with guacamole

• Orange + string cheese

• Sunflower seeds + low-fat cottage cheese

• Blueberries with plain Greek yogurt

How to add more fiber, without the side effects
Fiber is powerful, but if you increase it too quickly, your digestive system will let you know.

To avoid bloating or cramping:

1. Increase fiber slowly over a few weeks

2. Drink at least 2 liters of water daily

3. Spread high-fiber foods throughout the day

4. Balance both soluble and insoluble fiber sources

Because fiber pulls water into your system, staying hydrated is essential, otherwise constipation can creep back in.

The bottom line
A high-fiber diet is one of the easiest ways to improve your health, from digestion and weight control to heart health and blood sugar balance. Adding more fiber-rich foods gradually can help you feel more energized, satisfied, and supported each day.

Meet with one of our licensed nutritionists to upgrade your diet and improve your daily fiber intake.