Comprehensive list of fiber-rich foods with exact fiber content per serving. Build your optimal fiber intake with these nutrient-dense choices.
Daily fiber for women
Daily fiber for men
High-fiber foods listed
Reduced disease risk
Mix different types of fiber-rich foods throughout the day to get both soluble and insoluble fiber benefits for optimal digestive health.
Don't peel fruits and vegetables when possible. Much of the fiber is concentrated in the skin of apples, pears, potatoes, and other produce.
Select whole grain versions of bread, pasta, cereal, and rice. Look for "100% whole grain" or "100% whole wheat" on labels.
Legumes are fiber superstars. Add beans, lentils, or chickpeas to salads, soups, and main dishes for an instant fiber boost.
Choose nuts, seeds, fruits, and vegetables for snacks instead of processed foods. They provide fiber plus essential nutrients.
Increase water intake as you increase fiber. Fiber needs water to move through your digestive system effectively and prevent constipation.