I’m a Dietitian—These Are the 12 High-Fiber Foods I Always Keep in My Cart

As a dietitian, I know just how important fiber is for overall health. From supporting a healthy gut to managing cholesterol and blood sugar levels, fiber plays a key role in many aspects of well-being.

That’s why I always stock my cart with fiber-rich staples.

Here are 12 of my favorite high-fiber foods that I always stock in my kitchen.

Fiber: 12.5 grams per cup, just under 45% of the 28 gram Daily Value (DV).

Canned chickpeas are one of my favorite fiber sources. I always have at least a few cans in my pantry.

In addition to being high in fiber, chickpeas provide essential vitamins and minerals, like magnesium, folate, B6, potassium, and zinc.

How to Use: I toss roasted chickpeas on top of salads and rice bowls and make my own hummus using chickpeas, olive oil, lemon juice, and tahini for a fiber-packed dip. 

Fiber: 13.5 grams per (201-gram) avocado, 48% of your daily fiber needs.

The combination of healthy fats, blood-pressure-lowering minerals, like magnesium and potassium, and fiber found in avocados is especially beneficial for heart health. Eating foods rich in these nutrients can lower your risk of heart disease.

How to Use: I use sliced avocados as a nutrient-rich side for eggs and as a topping for salads, taco bowls, and toast. I also love to make homemade guacamole with avocados, tomatoes, onions, and fresh lime juice.  

Fiber: 6.7 grams per 4 dates (100 grams), 24% of the DV

If you’re looking for a natural way to sweeten smoothies, desserts, try dates. Dates are high in fiber and naturally sweet, making them a perfect option for preparing healthy recipes.

How to Use: I love stuffing dates with almond butter and dark chocolate chips for a chewy and sweet snack and tossing them into protein shakes for additional fiber.

Fiber: 15.6 grams per cup, 55.7% of the DV

Lentils are also high in protein, packing 17.9 grams per cup. Protein and fiber help you feel full after eating, so eating foods rich in these nutrients can naturally help you maintain a healthy body weight.

How to Use: I use lentils in curries, salads, soups, and grain dishes. I also like roasting them and seasoning them with spices for a high-fiber snack. 

Fiber: 9.69 grams per cup, 34.6% of the DV

Artichoke hearts are one of my go-to fiber sources, and for good reason. They’re easy to use, nutritious, and shelf-stable, meaning you can stock up without having to worry about spoilage. 

In addition to fiber, artichokes are a good source of other nutrients, like magnesium, which is needed for healthy blood sugar and blood pressure regulation.

How to Use: I like to add canned or jarred artichoke hearts to savory recipes like pastas, pizzas, and salads. They’re also delicious in homemade artichoke dip. 

Fiber: 9.75 grams per cup, nearly 35% of the DV

Raspberries are also high in other nutrients, like vitamin C, manganese, and vitamin K.

Raspberries are an excellent source of antioxidants, including anthocyanins and ellagitannins, which have powerful cellular-protective properties. Eating foods high in antioxidants can help protect against cellular damage and lower the risk of health conditions like heart disease and certain cancers.

How to Use: Raspberries are one of my favorite fruits. Their sweet and tart taste makes them perfect for smoothies, baked goods, and oatmeal and chia pudding toppings.

Fiber: 9.75 grams per ounce, 34.8% of your daily fiber needs

In addition to their high fiber content, chia seeds provide an impressive amount of vitamins and minerals, including calcium, selenium, copper, iron, manganese, and magnesium.

For example, an ounce of chia seeds covers 28% of the DV for selenium, a mineral that’s essential for thyroid hormone production and the regulation of inflammation.

How to Use: Chia seeds can also be mixed into yogurt and oatmeal and incorporated into homemade granola and baked goods, like muffins.

Fiber: 8 grams per cup, 28.5% of the DV

I always have a bag of frozen edamame on hand for last-minute meals. A cup of edamame also packs 18.4 grams of plant-based protein, making it a particularly filling option.

Edamame also provides vitamins and minerals, like folate, magnesium, potassium, and zinc. 

How to Use: I like tossing edamame on rice bowls and salads and enjoying them as a simple snack. 

Fiber: 8 grams per ounce, 28.5% of the DV

Cacao nibs have a crunchy texture and an intense, slightly bitter chocolatey taste, making them the perfect high-fiber topping for yogurt, oatmeal, and chia pudding.

In addition to fiber, cacao nibs are packed with minerals, including magnesium, manganese, and copper, and antioxidants, like the flavonoid compounds catechin and epicatechin.

Fiber: 5.62 grams per 2-tablespoon serving, 20% of the DV

Flaxseeds are high in several vitamins and minerals, including magnesium, copper, and selenium, making them a nutritious choice overall. 

How to Use: I love adding whole flaxseeds to baked goods, like homemade crackers, muffins, and breads. I also use ground flax in dishes like oatmeal, yogurt, and smoothies for a boost of fiber. 

Fiber: 4 grams per one-fourth-cup serving, 14.2% of the DV

Some oat products are higher in fiber than others. For example, a one-fourth-cup serving of steel-cut oats packs 4 grams of fiber, while the same serving of rolled oats contains just 2 grams.

Oats, like steel-cut oats, are high in a type of soluble fiber called beta-glucan, which can improve blood sugar regulation by slowing the absorption of sugar into the bloodstream.

How to Use: I like to top my steel-cut oats with fresh berries, Greek yogurt, and pumpkin seeds for a filling breakfast. 

Fiber: 5.18 grams per cup, 18.50% of the DV

I follow a gluten-free diet, and quinoa is one of my go-to carb sources. Quinoa, which is naturally gluten-free, is a filling carb option. A cup serving packs fiber and 8 grams of protein.

In addition to its high protein and fiber content, quinoa is rich in vitamins and minerals, like folate, magnesium, zinc, and iron.

How to Use: I use quinoa as a base for grain bowls and porridge and as a high-fiber carb source for soups. 

Fiber is important for overall health, which is why I make sure to stock my kitchen with high-fiber foods, like lentils, frozen raspberries, avocados, dates, chia seeds, cacao nibs, and quinoa.

For an easy way to boost your fiber intake, try incorporating a few of the foods listed above into your favorite meals and snacks.