Fiber is an essential component of a healthy diet, yet many people don’t get enough of it.
Found primarily in plant-based foods like fruits, vegetables, legumes, and whole grains, fiber plays a crucial role in maintaining digestive health.
It helps regulate bowel movements, prevent constipation, and feeds beneficial gut bacteria, supporting a balanced microbiome. A high-fiber diet is also associated with a reduced risk of chronic diseases such as heart disease, type 2 diabetes, and colorectal cancer.
In addition to its digestive benefits, fiber helps control blood sugar and manage weight. Soluble fiber, found in foods like oats and beans, slows the absorption of sugar, helping to prevent spikes in blood glucose levels.
Insoluble fiber, found in foods like whole wheat and vegetables, adds bulk to the stool and supports regularity. Fiber also promotes satiety, which can reduce overall calorie intake. For overall wellness, most health organizations recommend aiming for 25–38 grams of fiber per day, depending on age and gender.
The app I use for food tracking which is called Nutracheck recommends 30 grams per day
These are per 100g servings – so for context 100g of Chia seeds may be a challenge at one time
| Food | Fiber (g) | Protein (g) | Fat (g) | Carbs (g) |
| Chia Seeds | 34.4 | 16.5 | 30.7 | 42.1 |
| Flaxseeds | 27.3 | 18.3 | 42.2 | 28.9 |
| Lentils (cooked) | 7.9 | 9 | 0.4 | 20.1 |
| Black Beans (cooked) | 8.7 | 8.9 | 0.5 | 22.8 |
| Avocado | 6.7 | 2 | 15 | 8.5 |
| Raspberries | 6.5 | 1.2 | 0.7 | 14.7 |
| Broccoli (cooked) | 3.3 | 2.4 | 0.4 | 6.6 |
| Oats (rolled) | 10.6 | 13.2 | 6.9 | 66.3 |
| Almonds | 12.5 | 21.2 | 49.9 | 21.6 |
| Sweet Potato (baked) | 3.3 | 2 | 0.1 | 20.7 |
| Artichoke (cooked) | 5.4 | 3.3 | 0.2 | 11.1 |
| Pears | 3.1 | 0.4 | 0.1 | 15.2 |
| Quinoa (cooked) | 2.8 | 4.4 | 1.9 | 21.3 |
| Brussels Sprouts (cooked) | 3.8 | 3.4 | 0.3 | 8.9 |
| Green Peas (cooked) | 5.7 | 5.4 | 0.4 | 14.5 |
| Pumpkin Seeds | 6 | 30.2 | 49.1 | 15.2 |
| Sunflower Seeds | 8.6 | 20.8 | 51.5 | 20 |
| Figs (dried) | 9.8 | 3.6 | 0.9 | 63.9 |
| Prunes | 7.1 | 2.2 | 0.4 | 63.9 |
| Dates | 6.7 | 2.5 | 0.2 | 75 |
| Apples (with skin) | 2.4 | 0.3 | 0.2 | 13.8 |
| Carrots | 2.8 | 0.9 | 0.2 | 9.6 |
| Kale (cooked) | 4.1 | 2.7 | 0.5 | 6.7 |
| Barley (cooked) | 3.8 | 2.3 | 0.9 | 22.3 |
| Brown Rice (cooked) | 1.8 | 2.6 | 0.9 | 23 |
| Whole Wheat Bread | 6 | 11 | 3.4 | 43 |
| Split Peas (cooked) | 8.3 | 8.3 | 0.4 | 27 |
| Navy Beans (cooked) | 10.5 | 8.2 | 0.6 | 26 |
| Beets (cooked) | 2.8 | 1.6 | 0.1 | 10 |
| Edamame (cooked) | 5.2 | 11.2 | 5.2 | 8.9 |
| Turnip Greens (cooked) | 3.2 | 1.5 | 0.3 | 7.1 |
| Bananas | 2.6 | 1.1 | 0.3 | 22.8 |
| Blueberries | 2.4 | 0.7 | 0.3 | 14.5 |
| Pistachios | 10.3 | 20.6 | 45.4 | 27.2 |
| Cashews | 3.3 | 18.2 | 43.9 | 30.2 |
