31 High-Fiber Foods

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We all know that fiber is good for us, yet many of us aren’t getting enough of it. Dietitians recommend that men get at least 35 grams of fiber a day, and women 25 grams, but most of us don’t consume anything close to that amount. Adding high fiber foods into our diets can be greatly beneficial. Because fiber can’t be fully broken down the way other carbs can, it keeps your metabolism busy, slowing it down just enough to prevent spikes in your blood sugar. This also means that fiber keeps you feeling full for longer. Fiber plays an important role in keeping your bowel movements regular and may even help prevent colon cancer.

Fiber is naturally found in many fruits, vegetables, beans, and grains. Including these high fiber foods in your diet will help you feel full for longer after meals, warding off cravings and keeping you away from sugary treats. Below, we’ve put together a list of 31 clean eating, high fiber foods you can try. Don’t forget to drink plenty of water when increasing the fiber in your diet!


Banana-Walnut Bran Muffins
1. Oats – 4 grams in 1/2 cup
Oats make a versatile breakfast staple. Spruce up your morning meal with one of these 5 Surprising and New Oatmeal Recipes

2. Brown Rice – 4 grams in 1 cup
Filling and delicious, this Chicken Stir-Fry with Vegetables and Brown Rice will be a regular at the dinner table!

3. Barley – 5 grams in 1 ounce
Knock minestrone soup up a few nutritional notches with this Pearl Barley and Vegetable Minestrone dish!

4. Wheat Bran – 13 grams in 1/2 cup
Whip up a batch of these ultra-moist Banana-Walnut Bran Muffins!

5. Spelt – 8 grams in 1 cup
Sprinkle some spelt on one of these 7 Clean-Eating Breakfast Cereals to give your AM meal a nutritional boost!

6. Coconut Flour – 10 grams in 1/4 cup
These Skinny Breakfast Popovers call for the refined flour alternative, making them decadent and guilt-free!

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