35 Fiber Rich Foods: Vegetables, Fruits, Legumes and Many More

35 Fiber Rich Foods

Fiber is one of the essential macronutrients which plays a vital role in various physiological processes in the body including digestion, regulating cholesterol levels and many more.

The daily recommended fiber intake for adult women is to consume 20-25 gm of fiber and for adult men 30-40 gm of fiber. But how to complete your daily fiber adequacy?

The below listed “35 FIBER RICH FOODS” will help you to easily complete your daily fiber intake. Moreover, the foods are segregated as vegetables, fruits, cereals, nuts and seeds to ensure variety and taste. 10 High Protein Foods:Non-vegetarian and Vegetarian

List of Fiber Rich Foods

Fiber rich foods

(A) Fiber Rich Nuts and Seeds

1. Chia Seeds

Benefits of chia seeds

100 gm of chia seeds contains 34.4 gm fiber. Top 5 Health Benefits of Chia Seeds

Chia seeds are not only a potent source of fiber but also omega 3 fatty acids, PUFA, vitamin B1, vitamin B2 and it promotes weight loss, skin health and prevents heart attacks, diabetes and many other diseases.

2. Flax Seeds

Benefits of flax seeds

27 gm fiber is present in 100 gm flax seeds. 9 Fascinating Health Benefits of Flax Seeds

Flax seeds possess antioxidants, anti-inflammatory, anti-thrombotic properties and many more. Besides fiber, it is filled with protein, phosphorus, potassium, vitamin A, vitamin B6, etc.

3. Almond

Benefits of almonds

100 gm almonds are filled with 13.3 gm fiber. 7 Health Benefits Of Almonds, Backed By Science

Almonds are a great and healthy snack option as it has high amounts of MUFA, PUFA, protein, copper, magnesium and it controls cholesterol, blood pressure and blood sugar levels.

4. Pistachios

Benefits of pistachio

100 gm pistachios provide 10.6 gm fiber.

Pistachios are high in vitamin B6, copper, phosphorus, thiamine and it promotes healthy gut, lipid profile and weight loss.

5. Peanuts

Peanuts (100 gm) have 9 gm fiber in it.

Peanuts have enormous amounts of protein, biotin and B vitamins. Peanuts keep your heart healthy and may help in weight loss.

6. Sunflower Seeds

8.6 gm fiber is present in 100 sunflower seeds.

Sunflower seeds are an excellent source of protein, healthy fats, folate, niacin, vitamin E, selenium, copper and many other micronutrients. They reduce the risk of heart diseases and diabetes.

7. Walnut

Walnuts (100 gm) provide 6.7 gm fiber.

Walnuts are a super source of omega-3 and help in supporting the brain health, digestive health and reduces the risk of cancer and diabetes.

8. Pumpkin Seeds

Benefits of pumpkin seeds

100 gm pumpkin seeds are filled with 6 gm fiber. 8 Evidence-Based Benefits of Pumpkin Seeds

Pumpkin seeds have significant amounts of iron, manganese, vitamin B1, vitamin B2, vitamin B3, sterols and helps to prevent diabetes and beautifies skin and hair.

(B) Fiber Rich Vegetables

9. Artichoke

Artichoke (100 gm) provides 5.4 gm fiber.

Artichoke promotes digestive and liver health. It also regulates blood pressure and cholesterol levels.

10. Green Peas

5 gm fiber is present in 100 gm green peas.

Green peas provide adequate amounts of thiamine, folate, vitamin K, vitamin A, vitamin C and so on. They also help in preventing various diseases and strengthening the digestive system.

11. Green Leafy Vegetables

Green leafy vegetables are highly rich in antioxidants, various vitamins, minerals and phytonutrients and also provide high amounts of fiber. Following are some of the examples:

  • Kale (100 gm) provides 4.1 gm fiber.
  • Coriander/Cilantro (100 gm) is filled with 2.8 gm fiber.
  • 100 gm spinach contains 2.2 gm fiber.

12. Brussels Sprouts

3.8 gm fiber is present in 100 gm brussels sprouts.

Brussels sprouts keep the blood sugar levels in control and it is filled with high amounts of vitamin K, folate, etc.

13. Sweet Potato

100 gm sweet potato contains 3 gm fiber.

Sweet potato is massively rich in vitamin A, vitamin C, copper, manganese and various other phytochemicals and nutrients. Sweet potato promotes a healthy gut, vision and immune system.

14. Carrot

Carrot (100 gm) has 2.8 gm fiber in it.

Carrot is extremely high in beta-carotene which promotes eye health. Carrot also provides vitamin K1, biotin, potassium and vitamin B6.

15. Broccoli

100 gm broccoli provides 2.6 gm fiber.

Broccoli improves the lipid profile and eye health and it provides great amounts of manganese, iron, folate, vitamin K and many other vitamins, minerals and phytochemicals.

16. Beetroot

Beetroot (100 gm) provides 2 gm fiber.

Beetroot consumption improves digestive health, brain health, athletic performance and blood pressure

(C) Fiber Rich Fruits

17. Coconut

Coconut (100 gm) is enriched with 9 gm fiber. Top 5 Scientifically Proven Benefits of Coconut Water

Coconut keeps your heart, liver and kidney healthy and serves massive amounts of and it is called “SHREE PHAL” which means “AN AUSPICIOUS FRUIT“, in Hinduism.

18. Avocado

Benefits of avocado

100 gm avocado provides 6.7 gm fiber. 6 Evidence-Based Health Benefits of Avocado

Avocado keeps your gut, heart and brain healthy and has enormous amounts of protein, folate, vitamin K, potassium and many other nutrients.

19. Raspberries

Raspberries (100 gm) are filled with 6.5 gm fiber.

Raspberries are a potent source of vitamin C and manganese. It reduces the risk of various diseases like arthritis, cancer, diabetes, etc.

20. Blackberries

Blackberries (100 gm) contain 5.3 gm fiber.

Blackberries are a great source of vitamin K, vitamin C, manganese and boosts brain and oral health.

21. Pomegranate

Benefits of pomegranate

4 gm fiber is present in 100 gm pomegranate. 14 Impressive Health Benefits of Pomegranate

Pomegranate has many essential nutrients like tannins, caffeic acid, organic acids, potassium, vitamin C and it helps to regulate cholesterol levels, ensure heart health and prevent diseases.

22. Pear

Pear (100 gm) contains 3.1 gm fiber.

Pear consumption can lead to a better gut and heart health and also reduces the risk of diabetes.

23. Kiwifruit

Benefits of kiwifruit

100 gm kiwifruit is enriched with 3 gm fiber. 5 Health Benefits of Kiwifruit, Backed by Science

Kiwifruit provides massive amounts of potassium, vitamin k, vitamin E, vitamin C and benefits the immune system, digestive system and metabolic health.

24. Banana

Banana (100 gm) contains 2.6 gm fiber.

Banana support heart health, digestive health and kidney health. It also improves blood sugar levels.

25. Apple

Benefits of apple

100 gm apple has 2.4 gm fiber in it. 8 Surprising Health Benefits of Apple

Apple provides great amounts of various micronutrients including magnesium, iron, zinc, vitamin E, vitamin B6, vitamin C and it promotes mental health and digestive system.

26. Orange

Benefits of vitamin C

Orange (100 gm) contains 2.4 gm fiber. 10 Mind-Blowing Benefits of Vitamin C

Orange is really high in vitamin C, antioxidants and anti-inflammatory properties due to which it helps to boost skin health and immune system.

27. Blueberries

100 gm blueberries provide 2.4 gm fiber.

Blueberries are one of the high antioxidant foods which helps to protect against cancer and aging. It also helps in reducing blood pressure and blood sugar levels.

28. Strawberries

In a serving of 100 gm strawberries, 2 gm fiber is found.

Strawberries prevent CVDs (Cardiovascular Diseases) and cancer. It also helps in regulating blood sugar levels.

(D) Fiber Rich Legumes

29. Split Peas

100 gm split peas provide 8.3 gm fiber.

Split peas promote cardiovascular, heart and bone health.

30. Mung Beans

8 gm fiber is provided by 100 gm mung beans. 

Mung beans are high in folate, potassium, magnesium as well as fiber. It helps to improve the lipid profile and reduce blood pressure.

31. Kidney Beans

Kidney beans (100 gm) are filled with 7.4 gm fiber.

Kidney beans provide macro and micronutrients like protein, molybdenum, folate, iron, copper, etc.

32. Chickpeas

Chickpeas (100 gm) has 7 gm fiber in it.

Chickpeas are immensely high in protein, manganese, iron, folate and helps to manage your weight and blood sugar levels.

(E) Fiber Rich Cereals

33. Popcorn

14.5 gm fiber is present in 100 gm popcorn. Popcorn is one of the easiest, fun and healthy (If you prepare it in a healthy way) ways to fulfill your daily fiber intake.

Popcorn serves high amounts of phosphorus, manganese, magnesium, iron and other micronutrients.

34. Oats

Oats (100 gm) provide 10.1 gm fiber.

Oats are extremely high in manganese and complex carbohydrates. It helps in lowering cholesterol levels and improving blood sugar levels.

35. Quinoa

100 gm quinoa contains 2.8 gm fiber.

Quinoa is a gluten-free grain and it is perfect for people with gluten intolerance. It provides immense amounts of copper, manganese, magnesium, carbohydrate and other essential nutrients.


Fiber is extremely important for healthy body functioning and it is really important to have adequate fiber intake. These “35 FIBER RICH FOODS” will help you to meet your daily fiber requirement. Top 11 High Vitamin D Foods

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