15 Delicious Sources of Fiber For Gut Health, Satiety, Heart Health, & More

Fiber is one of the most critical nutrients for maintaining gut health, digestion, heart health, satiety, a healthy weight, and much more.

It’s also abundant in nearly all whole-natural foods like fruits, vegetables, and grains.

Yet research shows only 5% of American adults, children, and youth get the recommended amount of fiber in their daily diets.

This is problematic given fiber’s role in balancing blood sugar, promoting satiety, and promoting healthy bowel function.

Fortunately, this nutrient is cheap and easy to come by if you know which foods are highest in fiber.

In this article, you’ll discover 15 high-fiber foods that are delicious, fun to eat, and easy to incorporate into recipes that are sure to please even the most selective eaters.

What is Fiber? The 3 Types & How They Affect Your Health

Dietary fiber is a type of carbohydrate made up of indigestible substances.

Most dietary carbohydrates come from plant-based sources, such as fruits and berries, vegetables, whole grains, herbs and spices, nuts, and seeds. 

This is partly why we are always told to “eat our vegetables” and choose whole grains over refined ones.

There are two primary types of dietary fiber:

Soluble fiber dissolves in water and a gel-like material in the stomach that slows down digestion. 

If you’ve ever taken a gel-forming fiber supplement, such as psyllium, flaxseeds, or chia seed, that’s soluble fiber.

Soluble fiber is found in various plant-based foods such as apples, bananas, avocados, citrus fruits, carrots, oats, peas, beans, and psyllium.

Insoluble fiber doesn't dissolve in water but adds bulk to stool, which helps facilitate the comfortable transport of fecal matter through the bowels. 

Sources of insoluble fiber include whole grains, wheat bran, beans, nuts, and various vegetables like potatoes, sweet potatoes, green beans, and cauliflower.

Most plant-based foods contain soluble and insoluble fiber, which are critical for digestion, elimination, cardiovascular function, and more.

What is Prebiotic Fiber?

Prebiotic fiber is a type of fiber that resists digestion in the stomach and ferments in the large intestine, providing essential nourishment for healthy gut flora.

Prebiotics are found in various high-fiber foods such as:

• Asparagus
• Leeks
• Jerusalem artichokes
• Chicory
• Onions
• Mushrooms
• Green bananas
• Green plantains
• Peas
• Beans
• Potato starch

Some prebiotic fibers are also known as functional fibers and are isolated from intrinsic sources and added to other foods or supplements.

In probiotic formulas, for example, a prebiotic fiber, such as inulin or FOS, is often added to help maximize the effectiveness and survival of the beneficial bacteria.

You can also find prebiotic supplements containing specific amounts of prebiotic fiber. 

Healthcare practitioners may recommend increasing the consumption of prebiotics or taking a prebiotic supplement based on emerging evidence that prebiotics may help improve gut health, metabolic function, appetite regulation, and more.

Related reading: Prebiotics vs. Probiotics: What’s The Difference?

The Benefits Of Eating Fiber

Most of us are aware that fiber is beneficial for digestion and elimination. However, this common nutrient does so much more!

Eating enough fiber has been shown to benefit:

• Appetite
• Bone health and mineralization
• Bowel function
• Breast health
• Cardiovascular function
• Cholesterol
• Metabolic function
• Hormonal balance
• Gut health
• Inflammatory response
• Skin health
• Weight management
• And more

Plus, when we eat enough fiber-rich foods, we naturally consume healthier foods high in other life-giving and protective nutrients such as vitamins, minerals, antioxidants, prebiotics, essential fatty acids, probiotics,  and more. 

15 Food Sources of Fiber That Taste Amazing and Are Fun to Eat

In the past, fiber-rich foods conjured images of gloppy brown cereal, stewed prunes, and over-cooked green vegetables.

However, the reality is that getting enough fiber should be a culinary delight!

Specifically, focusing on eating a rainbow of fruits and vegetables and choosing tasty whole grains versus refined will help you crush those daily requirements without sacrifice.

The following are 15 foods rich in dietary fiber that taste amazing and will help you meet your daily fiber requirements.

Many of these can also be added discretely to other recipes to help bulk up the fiber without a protest (great for particular eaters!).

1. Avocado

Avocados are considered one of the world’s healthiest fruits because they are rich in healthy fats, fiber, and other nutrients.

Just 1 cup of avocados contains a whopping 10 grams of fiber as well as healthy fats, vitamin C, potassium, magnesium, vitamin E, and various B vitamins.

Avocados are also incredibly versatile and can be added to things like smoothies, healthy ice cream or sorbet, pesto, and salad dressings for a smooth and creamy finish that’s loaded with fiber and healthy fats.

2. Pitaya (AKA Dragonfruit)

Pitaya, specifically red pitaya, is one of the most colorful superfruits and will add a bright magenta tone to smoothies, fruit salads, and yogurt.

A serving of pitaya, 3.5 grams, contains 3 grams of fiber along with a wealth of powerful antioxidants.

Although you may find it fresh in specialty stores or seasonally, pitaya is most commonly found in the freezer section in North America as a smoothie pack or diced.

Its flavor is all its own but is similar to kiwi and pears. But the bright pink color is typically very enticing to even the most discerning eaters.

3. Pears

Pears may be familiar, but these floral and fruity juicy fruits are a wealth of nutrients, including fiber.

A medium-sized pear contains 5.5 grams of fiber, which is over a quarter of the recommended intake for children.

Pears also contain vitamins and minerals like vitamin C, lutein, and K.

4. Chia Seeds

Chia seeds have become a popular superfood because they are chock-full of various nutrients and phytochemicals.

They’re also a powerhouse of fiber with 11 grams of fiber in just two tablespoons!

In addition to soluble and insoluble fiber, chia seeds contain prebiotic fiber, which is food for your gut.

Chia seeds also contain all nine essential amino acids—which is unusual for a plant-based food, various antioxidants, and various essential minerals like magnesium, calcium, iron, and zinc.

Chia seeds are delicious in chia pudding, smoothies, or sprinkled on salads. They can also be used as an egg replacer (1 tablespoon chia with 2 1/2 tablespoons water), yogurt, or fruit salad.

Try this Cherry Banana Blossom Smoothie, which contains 5.5 grams of fiber from chia seeds and filling protein.

5. Raspberries

Berries are nature’s candy and an incredible source of antioxidants, vitamins, minerals, and other nutrients.

Raspberries, specifically, are one of the berries highest in fiber, with a whopping 8 grams per cup.

Although fresh raspberries can get expensive, frozen raspberries are typically more affordable, tasty, and versatile.

6. Blackberries

Lucious blackberries are also very high in antioxidants and dietary fiber, with over 7 grams of fiber per cup.

A cup of blackberries also contains 5% of your daily RDA of iron and potassium, and they tend to be less expensive than raspberries, making them a more affordable choice.

7. Wild Blueberries

Wild blueberries have been trending for quite a while due to their epic antioxidant content and long history of traditional use as a functional food.

They’re also a great source of dietary fiber with about 2.6 grams of fiber per 100-gram serving, as well as some vitamin K, C, and B vitamins.

Wild blueberries are available year-round in the frozen section of the supermarket. 

They’re also a great deal at price clubs if you want to use large quantities for smoothies or other recipes.

8. Leeks

Leeks are considered one of French cuisine's most essential and healthful foods, likely due to their delicate flavor and fiber content.

These delicate alliums contain 2.3 grams of fiber per cup.

As mentioned, they are also an excellent source of gut-friendly prebiotic fiber, calcium, iron, magnesium, vitamin C, folate, and other nutrients.

9. Oats

Oats are one of nature’s most humble and nutrient-packed grains.

Just one 100-gram serving of rolled oats contains an epic 10.4 grams of fiber.

Oat fiber is unique because it contains beta-glucans, a potent soluble fiber that’s been shown to promote gut health, normal cholesterol, immune function, and blood sugar.

Oats, in the form of milky oats, poultices, etc., are also a popular traditional folk remedy among herbalists and eclectic healers.

Oats are exceptionally versatile and can be enjoyed as oatmeal, granola, a thickening or binding agent, and mixed into pancakes and baked goods as rolled oats or oat flour.

Try these Mocha Protein Overnight Oats for a perfect fiber and protein-rich breakfast or post-workout snack.

10. Chickpeas/Garbanzo Beans

Chickpeas, also known as garbanzo beans, are a wealth of fiber, protein, iron, and other nutrients.

Did you know? One cup of chickpeas contains 12.5 grams of fiber!

Canned or cooked chickpeas are also an awesome fiber-rich food to use as a base for tasty baked goods like cookies, brownies, and muffins, which is a creative way to sneak in some extra fiber disguised as a treat.

Search “chickpea blender muffins” or “chickpea chocolate chip cookies” for inspiring recipes.

11. Artichokes 

Artichokes have long been consumed for their beneficial properties, which may include supporting liver function, digestion, cardiovascular function, and more.

Some of these benefits are attributed to its unique fiber content and composition, which clocks in at just under seven grams for one medium artichoke.

Steamed artichokes are also fun to peel and eat with your favorite dressing, mayo, or melted butter (Just be sure to help little ones avoid the choke as they get closer to the artichoke heart).

Jerusalem artichokes, also known as sunchokes, are an excellent source of fiber (2.4 grams per cup) and prebiotic fiber.

12. Lentils

Lentils, whether red, brown, green, French, etc., are a staple in many cultures due to their high-protein, low-fat, and fiber-rich nutrition profile.

Guess what? One cup of lentils delivers an impressive 10.7 grams of fiber.

Lentils can be enjoyed as a main dish like dahl or warm French lentils, in soups, salads, veggie burgers, or discreetly mixed into cookies, burgers, or meatloaf.

13. Popcorn

If you or your older child (over the age of 4) isn’t getting enough fiber, serving popcorn can solve this problem quickly.

Air-popped popcorn is inexpensive, considered a whole food, and contains 14.5 grams of fiber per 100-gram serving along with iron, magnesium, folate, vitamin A, and other vitamins and minerals.

*Note: The AAP and CDC do not recommend serving popcorn to children under four because it is a choking hazard.

14. Quinoa

Quinoa, which is technically a seed, is a nutrient-rich “ancient grain” that many adults and children enjoy.

Ancient cultures subsided on Quinoa because of its high protein content and a good source of various vitamins and minerals.

One cup of cooked quinoa contains 2.8 grams of fiber and 4.4 grams of protein along with iron, magnesium, zinc, selenium, and various b-vitamins.

Like oats, quinoa is versatile and easy to incorporate as a whole grain, flakes, puffs, cereal, or flour into baked goods, soups, stews, meat or veggie loaves, burgers, energy balls, and hot and cold cereal.

15. Pumpkin Seeds

Pumpkin seeds, also known as pepitas, are a tasty snack loaded with zinc, protein, and iron.

They’re also a quick source of dietary fiber, with just over 5 grams per 100-gram serving.

Pumpkin seeds are great roasted by the handful, tossed into salads, baked with granola, used in pesto, or ground up to serve atop pancakes or waffles.

Children typically enjoy them because they’re small and easy to eat, especially if salted, slightly sweet, or served in the shell for eating and spitting.

How Much Fiber Do You Need?

The Institute of Medicine recommends the following daily intake for fiber based on age in grams:

	Age (years)	Dietary Fiber DRI (g/d)
Children	01-03	19 grams
	04-08	25 grams
Female	09-13	26 grams
	14-18	26 grams
	19-50	25 grams
	50+	21 grams
Male	09-13	31 grams
	14-18	38 grams
	19-50	38 grams
	50+	30 grams

As you can see, fiber requirements increase during the teen years until about age 50 (and are higher for men), then they reduce slightly.

However, provided you’re consuming fiber from food sources and drinking plenty of water, it’s better to err on the side of more fiber than less, as excess will be excreted by the bowels.

Do I Need a Fiber Supplement?

This list of tasty and fun-to-eat foods should make it easy to get your daily fiber requirements without excess effort.

However, if you still feel you aren’t getting enough fiber, talk to your healthcare practitioner about fiber supplements.

Typically, the best fiber supplements are non-stimulants, like psyllium or flax, which naturally draw water into the bowels to help excrement pass through smoothly.

These supplements must be taken with adequate water to avoid constipation.

However, fiber supplements can create dependency or habit and should not be used as a replacement for a healthy diet. 

Always weigh the pros and cons with your healthcare practitioner.

Complementary Supplements for Gut Health & Digestion

Fiber is the foundation of a healthy digestive tract and helps ensure we eat enough fruits, vegetables, and other plant-based foods.

However, other factors, such as enzymes, probiotics, and bile production, impact digestive function.

Certain supplements can help provide holistic digestive support, ensuring you get the most nutrients from your food while maintaining a healthy gut microbiome.

Country Life has been pioneering the digestive support supplement field for decades. A few of our most popular digestive and gut-support products include:

• Dairy-Free Probiotic Power-Dophilus®: A targeted blend of 12 billion CFUs per serving (at the time of manufacture†) of four probiotics to support digestive health.***
• Papaya Digestive Support: With Papain, Protease, Alpha Amylase, and Papaya.
• Gut Connection® Digestive Balance™: Provides your body with the nutrients you need to maintain good gut and immune health, help reduce occasional bloating or discomfort, and even improve weekly bowel movements.**
• Betaine Hydrochloride: Supports digestion in the stomach by acting as a supplemental source of hydrochloric acid, also known as stomach acid.**
• Acid Rescue™ Calcium Carbonate: Relieves occasional digestive issues while simultaneously supporting bone health with calcium carbonate.

Sources cited throughout this article:

• Just 7% of adults meet fiber recommendations, raising risk of chronic diseases”. American Society for Nutrition.
• Closing America’s Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit”. American Journal of Lifestyle Medicine
• “The Health Benefits of Dietary Fibre”. Nutrients

• Therapeutic Benefits and Dietary Restrictions of Fiber Intake: A State of the Art Review”. Nutrients.

• FoodData Central”. USDA.

• “Chia” Harvard T.H. Chan School of Public Health

• “Cooperative Extension: Maine Wild Blueberries”. University of Maine.

• “Physiological Perspectives of β-Glucans: The Past, Present, and Future”. Int J Mol Sci.

• “Choking Hazards”. CDC Nutrition.