🥦 10 Foods High in Fiber That Actually Taste Good

You’ve probably heard people say “eat more fiber” like it’s some magic cure for everything. And honestly? They’re not totally wrong. Fiber is great for digestion, helps control blood sugar, keeps you full longer, and even supports heart health. But when someone says “fiber,” most people think of cardboard cereal or bland bran muffins. Not exactly exciting.

The good news? You don’t have to suffer through boring meals to get your daily dose. There are actually tons of tasty foods packed with fiber—and chances are, you’re already eating a few of them without even knowing it.

Let’s break down 10 delicious, everyday foods that are rich in fiber and easy to add to your diet.

1. Chia Seeds

These tiny seeds pack a serious fiber punch. Just two tablespoons of chia seeds offer around 10 grams of fiber, and they’re also loaded with omega-3s and antioxidants.

💡 Try this: Mix them into smoothies, sprinkle on yogurt, or make overnight chia pudding.

2. Lentils

Lentils are one of the best plant-based sources of fiber. One cup of cooked lentils has about 15 grams of fiber—and they’re rich in protein too.

💡 Try this: Add them to soups, salads, or cook them with rice for a hearty, filling meal.

3. Avocados

Not just for toast and guac. Avocados are buttery, delicious, and surprisingly high in fiber. One medium avocado gives you around 10 grams of fiber.

💡 Try this: Spread it on whole grain toast, blend into smoothies, or just eat it with a spoon.

4. Black Beans

A one-cup serving of black beans gives you about 15 grams of fiber, plus protein and slow-digesting carbs.

💡 Try this: Add them to burrito bowls, soups, or make a simple bean salad with corn and tomatoes.

5. Oats

Oats are a breakfast staple for a reason. One cup of cooked oatmeal provides around 4 grams of fiber, including beta-glucan—a type that’s good for heart health.

💡 Try this: Make warm oatmeal, overnight oats, or topped with fresh berries and banana slices.

6. Raspberries

Fruits can be fiber-rich too, and raspberries are a great example. One cup has 8 grams of fiber—and they’re low in sugar too.

💡 Try this: Add them to cereal, yogurt, or just snack on them fresh.

7. Broccoli

This veggie isn’t just full of vitamins—it’s also fiber-rich. One cup of cooked broccoli has about 5 grams of fiber.

💡 Try this: Roast it with olive oil, steam and season it, or toss into pasta.

8. Pears (with skin)

Pears are naturally sweet and juicy, but did you know one medium pear has about 6 grams of fiber? Just make sure to eat the skin—it’s where most of the fiber lives.

💡 Try this: Slice into salads, bake with cinnamon, or eat whole for an easy snack.

9. Quinoa

Quinoa is technically a seed, but it cooks like a grain. It has about 5 grams of fiber per cup and is also a complete protein.

💡 Try this: Use as a base for grain bowls or swap it for rice in any recipe.

10. Almonds

Nuts like almonds are fiber-rich and make a great on-the-go snack. A small handful (about 23 almonds) has around 3.5 grams of fiber.

💡 Try this: Snack on them plain, sprinkle over oatmeal, or blend into homemade almond butter.

🧾 Quick Fiber Chart (Per Serving)

💡 Tips for Adding More Fiber to Your Day

• Don’t try to get all your fiber in one meal—spread it throughout the day.
• Drink more water as you increase fiber to help things move.
• Mix up sources: fruits, veggies, seeds, grains, legumes, and nuts.
• Start small if your body isn’t used to high fiber—it can cause bloating at first.

🙋‍♀️ FAQs About Fiber