Beans, including black beans, kidney beans, chickpeas, and lentils, are excellent sources of fiber. They're versatile and can be added to soups, salads, or main dishes.

Whole grains

Whole grains like oats, brown rice, quinoa, barley, and whole wheat are high in fiber. Opt for whole grain versions of bread, pasta, and cereal for maximum fiber intake. 


Berries such as raspberries, blackberries, strawberries, and blueberries are not only delicious but also packed with fiber. They make great additions to breakfasts, snacks, or desserts. 


Vegetables like broccoli, Brussels sprouts, artichokes, carrots, and spinach are rich in fiber. Aim to include a variety of colorful vegetables in your meals to boost your fiber intake. 

Nuts and seeds

Almonds, chia seeds, flaxseeds, and sunflower seeds are examples of nuts and seeds high in fiber. They can be sprinkled on top of yogurt, salads, or added to smoothies for an extra fiber boost. 


Besides berries, other fruits like apples, pears, oranges, bananas, and avocado are good sources of fiber. Leave the skin on whenever possible as it often contains extra fiber. 


Air-popped popcorn is a whole grain snack that's high in fiber. Avoid the buttery and heavily salted varieties for a healthier option. 

Sweet potatoes

Sweet potatoes are not only delicious but also high in fiber. Enjoy them baked, mashed, or roasted as a nutritious side dish or main component of a meal. 

Chia seeds

Chia seeds are tiny powerhouses of fiber and can be easily incorporated into your diet by adding them to smoothies, yogurt, oatmeal, or making chia pudding. 


Quinoa is a versatile whole grain that's also a complete protein, making it an excellent choice for vegetarians and vegans. It's high in fiber and can be used as a base for salads, bowls, or served as a side dish.