High Fiber Foods List | Visual Guide
This High-Fibre Foods List is the most researched and comprehensive you’ll find online. Backed by over 10 trusted nutrition sources, it goes beyond a simple list to give you nutrient-dense foods with calories, fibre, macros, and key micronutrients. Use it as your go-to guide for weight loss, detox, gut health, and clean eating.
| Food | Calories (100g) | Fiber (g) | Protein (g) | Fat (g) | Carbs (g) |
| Chia Seeds | 486 | 34.4 | 16.5 | 30.7 | 42.1 |
| Flaxseeds | 534 | 27.3 | 18.3 | 42.2 | 28.9 |
| Lentils | 116 | 7.9 | 9 | 0.4 | 20.1 |
| Black Beans | 132 | 8.7 | 8.9 | 0.5 | 23.7 |
| Kidney Beans | 127 | 6.4 | 8.7 | 0.5 | 22.8 |
| Chickpeas | 164 | 7.6 | 8.9 | 2.6 | 27.4 |
| Split Peas | 118 | 8.3 | 8.3 | 0.4 | 21.1 |
| Green Peas | 81 | 5.7 | 5.4 | 0.4 | 14.5 |
| Avocado | 160 | 6.7 | 2 | 14.7 | 8.5 |
| Raspberries | 52 | 6.5 | 1.2 | 0.7 | 11.9 |
| Blackberries | 43 | 5.3 | 1.4 | 0.5 | 9.6 |
| Pears | 57 | 3.1 | 0.4 | 0.1 | 15.2 |
| Apples | 52 | 2.4 | 0.3 | 0.2 | 13.8 |
| Bananas | 89 | 2.6 | 1.1 | 0.3 | 22.8 |
| Carrots | 41 | 2.8 | 0.9 | 0.2 | 9.6 |
| Broccoli | 55 | 2.6 | 3.7 | 0.6 | 11.2 |
| Brussels Sprouts | 43 | 3.8 | 3.4 | 0.3 | 9 |
| Spinach | 23 | 2.2 | 2.9 | 0.4 | 3.6 |
| Kale | 49 | 4.1 | 4.3 | 0.9 | 8.8 |
| Oats | 389 | 10.6 | 16.9 | 6.9 | 66.3 |
| Quinoa | 368 | 7 | 14.1 | 6.1 | 64.2 |
| Brown Rice | 123 | 1.8 | 2.7 | 1 | 25.6 |
| Sweet Potato | 86 | 3 | 1.6 | 0.1 | 20.1 |
| Beets | 43 | 2.8 | 1.6 | 0.2 | 10 |
| Almonds | 579 | 12.5 | 21.2 | 49.9 | 21.6 |
| Pistachios | 562 | 10.6 | 20.2 | 45.4 | 27.2 |
| Sunflower Seeds | 584 | 8.6 | 20.8 | 51.5 | 20 |
| Walnuts | 654 | 6.7 | 15.2 | 65.2 | 13.7 |
| Pumpkin Seeds | 559 | 6 | 30.2 | 49.1 | 10.7 |
| Popcorn (air-popped) | 387 | 14.5 | 12.9 | 4.5 | 77.8 |
What Is Fiber?
Fiber is a type of carbohydrate your body can’t fully digest. Unlike sugar or starch, it passes through your digestive system mostly intact. That’s exactly why it’s so powerful, it slows digestion, feeds good gut bacteria, and helps sweep out waste like a natural detox system.
There are two main types:
- Soluble fiber: dissolves in water, forms a gel-like substance, and helps lower cholesterol and blood sugar.
- Insoluble fiber: adds bulk to stool, helping with regular bowel movements and toxin elimination.
Fiber and Weight Management
One of the best-kept secrets for weight control is fiber. Here’s why:
- Keeps you full longer: High-fiber foods slow digestion, preventing blood sugar spikes and crashes that drive cravings.
- Lower calorie density: Most fiber-rich foods are naturally lower in calories, so you can eat more volume for fewer calories.
- Supports fat loss: Soluble fiber binds to some fats and sugars in your gut, helping prevent over-absorption.
Studies show that people who eat more fiber tend to weigh less, even without strict dieting.
Fiber for Detox and Gut Health
Your gut is home to trillions of bacteria, and fiber is their favorite food. A healthy gut microbiome improves digestion, reduces bloating, and strengthens your immune system.
Fiber also acts like a “clean sweep” for your digestive tract, binding to toxins, cholesterol, and excess hormones before they can be reabsorbed into your body. This natural detox process supports liver health and lowers the risk of chronic diseases.
Other Benefits of Fiber
- Heart health: Soluble fiber lowers LDL (“bad”) cholesterol.
- Stable energy: Fiber balances blood sugar, reducing the risk of insulin resistance.
- Longevity: High-fiber diets are linked to lower risks of heart disease, diabetes, and colon cancer.
How Much Fiber Do You Need?
Most people fall short. The recommended intake is:
- Women: 25 grams per day
- Men: 30–38 grams per day
Yet the average intake is only 15–18 grams. That’s less than half of what your body actually needs.