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The high fiber foods that deliver the most per typical serving are beans, lentils and split peas, followed by raspberries and blackberries, chia seeds, bulgur, artichokes and avocado. A half cup of cooked navy beans has about 9.6 grams of fiber, roughly a third of the 28-gram Daily Value used on food labels. The tables below use USDA FoodData Central values so you can compare foods high in fiber by serving, by percent Daily Value and per 100 grams, then build them into meals without guesswork.
Peptide Labs does not sell food; we sell a few fiber supplements, two of which are described below with label facts only. This article is general nutrition information, not medical advice.
Key Takeaways
- Legumes (navy beans, split peas, lentils, black beans, chickpeas) top the list per half-cup serving.
- Raspberries, blackberries, pears and avocado are the most fiber rich foods in the fruit aisle.
- Artichokes, sweet potatoes, potatoes with skin, carrots and broccoli lead the vegetables.
- The FDA Daily Value for fiber is 28 grams; most U.S. adults fall well short of their goal.
- Add fiber gradually and drink fluids to limit gas and bloating.
What counts as a high fiber food?
Dietary fiber is the part of plant foods your small intestine cannot digest. On a Nutrition Facts label it is listed in grams under total carbohydrate, with a percent Daily Value (%DV) based on 28 grams for adults and children 4 and older, per FDA rules in 21 CFR 101.9. FDA labeling rules also set the bar for package claims: a food may be called “high in” or an “excellent source of” fiber when one serving provides 20% or more of the Daily Value, and a “good source” at 10% to 19% (21 CFR 101.54). That works out to about 5.6 grams for “high” and 2.8 grams for “good”.
The Dietary Guidelines for Americans 2020-2025 set fiber goals at 14 grams per 1,000 calories and report that more than 90% of women and 97% of men do not meet them. The 2025-2030 edition asks people to prioritize fiber-rich whole grains and notes that vegetables, fruits, fermented foods and high-fiber foods support a diverse gut microbiome. For the goals by age and sex, see our guide to how much fiber per day.
High fiber foods list: beans, lentils and whole grains
Values are from USDA FoodData Central (SR Legacy); %DV uses the 28-gram label value. Cooked weights are used for beans and grains except oats, which are listed dry.
| Food (FDC ID) | Serving | Fiber per serving | % Daily Value | Fiber per 100 g |
|---|---|---|---|---|
| Navy beans, boiled (173746) | 1/2 cup | 9.6 g | 34% | 10.5 g |
| Split peas, boiled (172429) | 1/2 cup | 8.1 g | 29% | 8.3 g |
| Lentils, boiled (172421) | 1/2 cup | 7.8 g | 28% | 7.9 g |
| Black beans, boiled (173735) | 1/2 cup | 7.5 g | 27% | 8.7 g |
| Chickpeas, boiled (173757) | 1/2 cup | 6.2 g | 22% | 7.6 g |
| Edamame, prepared (168411) | 1 cup | 8.1 g | 29% | 5.2 g |
| Bulgur, cooked (170287) | 1 cup | 8.2 g | 29% | 4.5 g |
| Pearled barley, cooked (170285) | 1 cup | 6.0 g | 21% | 3.8 g |
| Quinoa, cooked (168917) | 1 cup | 5.2 g | 18% | 2.8 g |
| Whole-wheat pasta, cooked (168910) | 1 cup | 4.6 g | 16% | 3.9 g |
| Oats, dry (173904) | 1/2 cup | 4.1 g | 15% | 10.1 g |
| Popcorn, air-popped (167959) | 3 cups | 3.5 g | 12% | 14.5 g |
| Brown rice, cooked (169704) | 1 cup | 3.2 g | 12% | 1.6 g |
Legumes stand out because they combine fiber with protein; our list of high protein foods shows the same beans from the protein side. Among grains, swapping white rice or regular pasta for bulgur, barley or whole-wheat pasta is the simplest change, and it matches the Dietary Guidelines advice to cut back on refined carbohydrates such as white bread and crackers.
High fiber fruits and high fiber vegetables
Berries and pears lead the high fiber fruits, and eating the skin matters: the apple value below is for apples with skin. Among high fiber vegetables, artichokes and avocado (botanically a fruit) carry the most per serving, while a baked potato with its skin keeps pace with a sweet potato.
| Food (FDC ID) | Serving | Fiber per serving | % Daily Value | Fiber per 100 g |
|---|---|---|---|---|
| Raspberries (167755) | 1 cup | 8.0 g | 29% | 6.5 g |
| Blackberries (173946) | 1 cup | 7.6 g | 27% | 5.3 g |
| Avocado (171705) | 1/2 fruit | 6.7 g | 24% | 6.7 g |
| Pear, raw (169118) | 1 medium | 5.5 g | 20% | 3.1 g |
| Apple with skin (171688) | 1 medium | 4.4 g | 16% | 2.4 g |
| Prunes (168162) | 5 prunes | 3.4 g | 12% | 7.1 g |
| Artichoke, boiled (168386) | 1 medium | 6.8 g | 24% | 5.7 g |
| Potato, baked with skin (170093) | 1 medium | 3.8 g | 14% | 2.2 g |
| Sweet potato, baked in skin (168483) | 1 medium | 3.8 g | 13% | 3.3 g |
| Carrots, raw (170393) | 1 cup chopped | 3.6 g | 13% | 2.8 g |
| Green peas, boiled (170017) | 1/2 cup | 3.6 g | 13% | 4.5 g |
| Broccoli, boiled (169967) | 1/2 cup | 2.6 g | 9% | 3.3 g |
| Brussels sprouts, boiled (169971) | 1/2 cup | 2.0 g | 7% | 2.6 g |
Dried fruit such as prunes looks strong per 100 grams because the water is gone, but it is also concentrated in sugar and calories, so the per-serving column is the fairer comparison. The 2020-2025 Dietary Guidelines note that juice is lower in fiber than whole fruit, and the 2025-2030 edition favors whole fruits and vegetables in their original form.
Nuts and seeds
Seeds are small but dense. One ounce of chia seeds has about 9.8 grams of fiber (35% DV), an ounce of almonds about 3.5 grams (13%), and a tablespoon of ground flaxseed about 1.9 grams (7%), per FDC entries 170554, 170567 and 169414. Because nuts and seeds are also high in calories, they fit better as toppings rather than the main source. Our guides to chia seeds and flaxseed cover their nutrition and safety notes in more detail.
Soluble and insoluble fiber in food
Most plant foods contain both kinds. MedlinePlus explains that soluble fiber attracts water and forms a gel that slows digestion; oat bran, barley, nuts, seeds, beans, lentils, peas and some fruits and vegetables are good sources. Insoluble fiber does not dissolve and adds bulk; wheat bran, vegetables and whole grains supply it. Food labels may list either type voluntarily, so many packages show only total fiber. Our soluble fiber guide goes deeper into the difference.
How to add fiber without the bloating
MedlinePlus warns that eating a large amount of fiber in a short time can cause gas, bloating and cramps, and that adding fiber slowly and drinking plenty of fluids helps. Practical swaps that follow the tables above:
- Stir lentils, chickpeas or black beans into soups, salads and grain bowls a few times a week.
- Choose whole-grain bread, bulgur, barley or oats in place of refined grains.
- Keep the skin on apples, pears and potatoes, and add berries to yogurt or oats.
- Use chia or ground flaxseed as a topping, and snack on air-popped popcorn instead of chips.
- Increase gradually over several weeks and drink water with fiber-rich meals.
If gas is a problem, our guide to gas and bloating explains common triggers. People on GLP-1 medicines who struggle with constipation can read our Ozempic constipation guide and our GLP-1 diet overview, and should raise ongoing symptoms with their prescriber. See a clinician promptly for blood in the stool, severe or constant abdominal pain, vomiting, or weight loss without trying. For a lower-carb approach that still keeps fiber, see our low carb foods list.
Food first, then supplements
Whole foods bring vitamins, minerals and a mix of fiber types that a single supplement does not. Some people still use a fiber supplement to fill a gap; our comparison of fiber supplement types and our guide to fiber supplement side effects explain the differences. Two products we carry, label facts only: Metamucil Fiber Gummies with Vitamins C, D, B12 list inulin and soluble corn fiber (18% DV per serving, not psyllium), are sweetened in part with xylitol, and the label suggests new users start slowly. Pure for Men Stay Ready Fiber capsules list a blend of psyllium, chia, flaxseed and aloe vera leaf extract; the label says to take them with a full glass of liquid because too little may cause choking, to space them from medications, and that they are not for pregnant or nursing women or anyone under 18. Neither replaces high fiber foods.
Frequently Asked Questions
What foods are highest in fiber?
Per typical serving, navy beans, split peas, lentils, black beans, chia seeds, raspberries, bulgur and artichokes are near the top of the USDA list.
What are the top high fiber fruits?
Raspberries and blackberries lead, followed by avocado, pears and apples eaten with the skin.
What are good high fiber vegetables?
Artichokes, green peas, potatoes and sweet potatoes with skin, carrots, broccoli and Brussels sprouts.
What does high fiber mean on a food label?
Under FDA rules a food labeled high in fiber provides at least 20% of the 28-gram Daily Value per serving; a good source provides 10% to 19%.
Can eating more fiber cause gas?
Yes, especially when fiber rises quickly. Increase slowly and drink fluids; see a clinician if symptoms are severe or persistent.
Are fiber rich foods better than supplements?
Foods also supply vitamins, minerals and several fiber types. Supplements can fill a gap but do not copy a varied diet; ask a healthcare provider if you take medicines.
Questions about a label? Contact us or read our Buyer’s Guide. Follow the label and ask a healthcare provider before making big changes to your diet or adding a supplement, especially if you take medicines, are pregnant or manage a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: How Much Fiber Per Day? Targets by Age, Food Sources and Label Math, Chia Seeds Benefits: Nutrition, Research and Side Effects, Fiber Supplements Compared: Psyllium, Inulin, PHGG, Methylcellulose and Wheat Dextrin, Quinoa Benefits: USDA Nutrition, Protein and How It Compares to Rice.