High Fiber Foods

The short list: beans, lentils, artichoke, berries, avocado, whole-wheat pasta, chia. The table below uses USDA FoodData Central portions, the same data behind the Dietary Guidelines fiber food-sources table. High fiber on a US label means 5.6g or more per serving, which is 20% of the 28g Daily Value.

Ranked by fiber per portion

Portions are the USDA standard amounts, not a serving recommendation. A cup of lima beans is a lot of beans. Half a cup of navy beans at 9.6g is the more realistic building block. Search or filter by category, then log the ones you actually eat.

Food	Portion	Fiber	Label claim
Lima beans, cooked Beans and peas	1 cup	13.2g	High fiber
Navy beans, cooked Beans and peas	1/2 cup	9.6g	High fiber
Artichoke, cooked Vegetables	1 cup	9.6g	High fiber
Green peas, cooked Vegetables	1 cup	8.8g	High fiber
Split peas, cooked Beans and peas	1/2 cup	8.1g	High fiber
Raspberries Fruit	1 cup	8.0g	High fiber
Lentils, cooked Beans and peas	1/2 cup	7.8g	High fiber
Pinto beans, cooked Beans and peas	1/2 cup	7.7g	High fiber
Blackberries Fruit	1 cup	7.6g	High fiber
Black beans, cooked Beans and peas	1/2 cup	7.5g	High fiber
Pumpkin, canned Vegetables	1 cup	7.1g	High fiber
Whole-wheat spaghetti, cooked Grains	1 cup	6.3g	High fiber
Chickpeas, cooked Beans and peas	1/2 cup	6.2g	High fiber
Pearled barley, cooked Grains	1 cup	6.0g	High fiber
Kidney beans, cooked Beans and peas	1/2 cup	5.7g	High fiber
Pear, with skin Fruit	1 medium	5.5g	Good source
Broccoli, cooked Vegetables	1 cup	5.2g	Good source
Quinoa, cooked Grains	1 cup	5.2g	Good source
Avocado Fruit	1/2 cup	5.0g	Good source
Apple, with skin Fruit	1 medium	4.4g	Good source
Brussels sprouts, cooked Vegetables	1 cup	4.1g	Good source
Chia seeds Nuts and seeds	1 tablespoon	4.1g	Good source
Oatmeal, cooked Grains	1 cup	4.0g	Good source
Sweet potato, baked with skin Vegetables	1 medium	3.8g	Good source
Popcorn, air-popped Grains	3 cups	3.5g	Good source
Almonds Nuts and seeds	1 ounce	3.5g	Good source
Banana Fruit	1 medium	3.1g	Good source
Orange Fruit	1 medium	3.1g	Good source
Flaxseed, ground Nuts and seeds	1 tablespoon	2.8g	Good source

High fiber means 20% or more of the FDA Daily Value per portion (5.6g or more). Good source is the rest of this list, which still starts at the Dietary Guidelines cutoff of 2.8g per portion.

Log these foods in Fibey

Search the food, add the portion, and watch it count toward your daily fiber goal. That is the difference between a list you read once and a day you actually hit.

Food search is part of Fibey Pro. Manual logging of a gram amount is free.

How to use this without overdoing it

Most adults start around 16g to 17g a day. Jumping to 38g from beans alone is how people decide fiber does not agree with them. Add one high-fiber food at a time, drink water, and give your gut a few days before adding the next. The Lancet evidence for 25g to 29g a day is from dietary patterns over years, not a single heroic lunch.

Common questions

What food has the most fiber?

Among ordinary kitchen foods, cooked beans and peas sit at the top. A cup of lima beans has about 13g. Half a cup of navy beans has 9.6g. Artichoke, raspberries, split peas and lentils are the next rung. Isolated fiber powders can show higher numbers per spoon, but the Dietary Guidelines target fiber from food.

What counts as a high fiber food?

On a US food label, "high fiber" means 20% or more of the Daily Value per serving, which is 5.6g or more when the Daily Value is 28g. "Good source" is 10% to 19% (2.8g to 5.5g). The list on this page uses those same USDA portions.

How can I get 25 to 38 grams of fiber a day?

Two bean portions, a cup of berries or a pear, and a whole-grain side will usually cover most of the target. A typical day that hits 30g without powders: oatmeal at breakfast, lentils or black beans at lunch, raspberries as a snack, broccoli or artichoke at dinner, and a tablespoon of chia or flax somewhere in between.

Should I add fiber supplements?

Food first. The health outcomes in the Lancet carbohydrate-quality review are from dietary fiber in plants, not isolated powders. Psyllium and similar supplements can help constipation for some people, but they do not replace the rest of what beans, fruit and whole grains bring. If a clinician recommended a supplement, that sits on top of food, not instead of it.