Top 10 High Fiber Foods


Lentils and other beans are an easy way to sneak fiber into your diet in soups, stews and salads. Some beans, like edamame.


Berries are high in antioxidants and fibre. A cup of fresh blueberries has nearly four grammes of fibre, as does a cup of frozen unsweetened blueberries.


Even though avocados are known for their high levels of healthy fats, they also contain 10 grammes of fibre per cup  imagine how much is in your guacamole.


 cup of popcorn contains one gramme of fibre and is a whole grain that can satisfy cravings with a fibre hit. 12 They call it the King of Snack Foods.

Whole Grains

Wheat, pasta, brown rice, and oats are all high in fibre. 14-15 To be considered whole grains, a food must list them as the first ingredient.


It may not keep the doctor away, but it can help you gain fibre. Depending on its size, an apple contains 4 g fibre. Delicious crunchy snack.

Dried Fruits

Dried fruits like figs, prunes and dates can boost your fiber intake dramatically and are recommended for those struggling with constipation.


Sweet potatoes, red potatoes, purple potatoes, and even white potatoes are good sources of fibre.


Nuts aren’t just a great source of protein and healthy fats—sunflower seeds and almonds each have more than three grams of fiber in a serving.

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