While we love vegetables, there are plenty of other healthy and delicious foods out there to help you get your fiber fix.  

Over 97 percent of people in the U.S. don’t consume the recommended amount of 25-29g of fiber per day, and studies show we could use even more than that. Fiber is an essential nutrient for proper digestion, maintaining weight loss, and reducing risk for chronic diseases, so why don’t Americans get enough?

Fiber is only found in plant-based foods, such as fruits, vegetables, and whole grains, which aren’t always the most popular food choices among Americans. However, there are plenty of delicious ways to get the fiber your body needs without grazing on salad all day.

Here, our favorite high-fiber foods that have more fiber than a cup of broccoli.


Credit: Jennifer Causey

This vibrant, sweet-tart berry is an easy and delicious way to get your fiber fix. Berries in general are full of fiber, and raspberries pack up to 8g in one cup! Eating raspberries in a bowl of oatmeal or even on the side of scrambled eggs can give you almost a third of your daily intake as soon as you start the day.


Credit: Jennifer Causey

Avocado lovers, rejoice! Just a scoop of guacamole could be packing over 25 percent of your daily fiber intake. Half an avocado touts almost 7g of fiber, so go ahead and put a few slices on your breakfast burrito, grain bowl, or salad. Avocados are also loaded with healthy fats, making your avocado toast habit one you can feel good about (especially if you use whole-grain bread).


Credit: Greg Dupree

Artichokes are a little more uncommon than broccoli, but we think they deserve more recognition for their nutrition and flavor profiles. One cup of artichokes packs almost half of your daily fiber needs, and tastes great both in a salad or on top of pizza. They’re also an excellent source of potassium, magnesium, and Vitamin C.

Have more questions about fiber? We’re here to help:

Whole-Wheat Pasta

Credit: Photo: Caitlin Bensel

Swapping out white flour for whole grains makes a huge impact on your fiber, protein, and vitamin intake, making this high-carb food a healthy one. One cup of cooked whole-wheat pasta packs in 7g of fiber per serving, and some brands have 10g of protein per serving. Choosing whole-wheat breads, tortillas, and brown rice are all easy (and delicious) ways to get the fiber you need.


Credit: Photo: Linda Pugliese

Beans are cheap, versatile, and chock-full of so many nutrients—including fiber. Beans, including chickpeas, range between 10-15g of fiber per cup, which meets half of your daily fiber needs! They are also one of the greatest plant-based sources of protein and iron. A can of beans usually costs less than a dollar and makes a great base for a variety of dishes.

Chia Seeds

Credit: Cooking Light

Chia seeds are one of the most fiber-rich foods per ounce in the world! Just one tablespoon on top of a smoothie or bowl of oatmeal gives you 20 percent of your daily fiber needs (5.5g per tablespoon.) Chia seeds are also an excellent source of omega-3s, calcium, magnesium, and other essential minerals. Because of its stellar nutrient profile, chia seeds have shown to reduce risk for cardiovascular issues and promote healthy digestion.

View Recipe: Cherry Chia Pudding


Credit: Photo: Greg DuPree

Oats are another excellent whole-grain choice, and should take priority over sugary cereals when starting your morning. Like whole wheat pasta, oats are are also full of plant protein, vitamins and minerals. One cup of oats packs 7.5g, almost a quarter of your daily fiber needs and almost half your recommended iron needs per day as well. Add some raspberries and chia seeds, and you have quite the fibrous (and filling!) meal.

Nutrition Facts Source: USDA