High Fiber Foods
Complete list of 104 foods with 5g+ fiber per 100g serving. Essential for digestive health, weight management, and overall wellness.
Benefits of High Fiber Foods
ðŦ
Digestive Health
Fiber promotes regular bowel movements, prevents constipation, and supports a healthy gut microbiome.
âĪïļ
Heart Health
Soluble fiber helps lower cholesterol and blood pressure, reducing risk of cardiovascular disease.
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Weight Management
Fiber increases satiety and slows digestion, helping you feel full longer and eat fewer calories.
104 High Fiber Foods
Chia Seeds
nuts seeds
Fiber34g
Calories486
Protein17g
Carbs42g
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Flaxseeds
nuts seeds
Fiber27g
Calories534
Protein18g
Carbs29g
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KIND, BARS, DARK CHOCOLATE CHILI ALMOND, DARK CHOCOLATE CHILI ALMOND
snacks
Fiber17.5g
Calories500
Protein15g
Carbs40g
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KIND, DARK CHOCOLATE CINNAMON PECAN BAR, NUTS & SPICES, NUTS & SPICES
snacks
Fiber17.5g
Calories500
Protein12.5g
Carbs40g
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Barley
grains
Fiber17.3g
Calories354
Protein3.6g
Carbs73g
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Rye
grains
Fiber15.1g
Calories338
Protein10g
Carbs76g
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Chickpeas
grains
Fiber15g
Calories364
Protein19g
Carbs61g
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Popcorn
snacks
Fiber15g
Calories387
Protein3.5g
Carbs77g
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Almonds
nuts seeds
Fiber12.5g
Calories579
Protein21g
Carbs22g
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KIND, FIBER PLUS BAR, BLUEBERRY PECAN, BLUEBERRY PECAN
snacks
Fiber12.5g
Calories475
Protein10g
Carbs50g
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KIND, NUTS & SPICES BAR, CASHEW & GINGER SPICE, CASHEW & GINGER SPICE
snacks
Fiber12.5g
Calories500
Protein15g
Carbs40g
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Wheaties Cereal
grains
Fiber12.5g
Calories333
Protein8.33g
Carbs83.3g
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Sesame Seeds
nuts seeds
Fiber11.8g
Calories563
Protein17g
Carbs23g
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Wheaties Whole Grain Wheat Flakes Breakfast Cereal
grains
Fiber11.3g
Calories352
Protein8.72g
Carbs83.6g
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TOASTED WHOLE WHEAT FLAKES
grains
Fiber11.1g
Calories370
Protein7.41g
Carbs81.5g
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Cheerios Breakfast Cereal
grains
Fiber10.8g
Calories367
Protein13g
Carbs73.7g
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CLASSIC HOT COCOA MIX, CLASSIC
fast food
Fiber10.7g
Calories357
Protein7.14g
Carbs78.6g
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Spelt
grains
Fiber10.7g
Calories404
Protein17g
Carbs68g
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Oats
grains
Fiber10.6g
Calories389
Protein10g
Carbs66g
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Pistachio
nuts seeds
Fiber10.6g
Calories560
Protein20g
Carbs28g
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Cheerios Cereal Bowlpak
grains
Fiber10.5g
Calories368
Protein10.5g
Carbs73.7g
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CLIF BAR, CLIF KIT'S ORGANIC, FRUIT + NUT BAR, CHOCOLATE ALMOND COCONUT, CLIF BAR, CLIF KIT'S ORGANIC, FRUIT + NUT BAR, CHOCOLATE ALMOND COCONUT
snacks
Fiber10.4g
Calories396
Protein8.33g
Carbs52.1g
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Cheerios Cereal Pouch
grains
Fiber10.3g
Calories359
Protein12.8g
Carbs74.4g
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Cheerios Cereal Singlepak
grains
Fiber10.3g
Calories359
Protein12.8g
Carbs74.4g
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Buckwheat
grains
Fiber10g
Calories343
Protein13.3g
Carbs71g
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CLIF BAR, CLIF MOJO, TRAIL MIX BAR, WILD BLUEBERRY ALMOND, WILD BLUEBERRY ALMOND
snacks
Fiber10g
Calories400
Protein10g
Carbs57.5g
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Kamut
grains
Fiber10g
Calories395
Protein17g
Carbs68g
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KIND, BREAKFAST BARS, DARK CHOCOLATE COCOA, DARK CHOCOLATE COCOA
snacks
Fiber10g
Calories440
Protein8g
Carbs66g
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Passion Fruit
fruits
Fiber10g
Calories97
Protein2.2g
Carbs23g
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QUEST PEANUT BUTTER CUPS, 2 COUNT, 1.48 OZ, PEANUT BUTTER
snacks
Fiber9.5g
Calories452
Protein26.2g
Carbs31g
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Wheaties Protein Maple Almond Breakfast Cereal
grains
Fiber9.4g
Calories422
Protein34.4g
Carbs43.8g
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Tahini
nuts seeds
Fiber9.3g
Calories595
Protein17g
Carbs21g
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Peanuts
nuts seeds
Fiber9g
Calories567
Protein26g
Carbs16g
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Soy Flour
grains
Fiber9g
Calories335
Protein36g
Carbs28g
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Falafel
snacks
Fiber8.8g
Calories333
Protein5.4g
Carbs32g
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Granola
snacks
Fiber8.6g
Calories471
Protein9.4g
Carbs68g
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Sunflower Seeds
nuts seeds
Fiber8.6g
Calories584
Protein9g
Carbs20g
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Millet
grains
Fiber8.5g
Calories378
Protein6.3g
Carbs72g
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Chocolate Cheerios Cereal
grains
Fiber8.3g
Calories389
Protein8.33g
Carbs80.6g
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Carob
grains
Fiber8.2g
Calories222
Protein4.1g
Carbs49g
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CLIF BAR, CLIF KIT'S ORGANIC, FRUIT + SEED BAR, CHERRY + PUMPKIN SEEDS, CLIF BAR, CLIF KIT'S ORGANIC, FRUIT + SEED BAR, CHERRY + PUMPKIN SEEDS
snacks
Fiber8.2g
Calories347
Protein8.16g
Carbs65.3g
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Honey Nut Cheerios Breakfast Cereal
grains
Fiber8.1g
Calories378
Protein8.11g
Carbs81.1g
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CLIF BAR, CLIF KIT'S ORGANIC, FRUIT + NUT BAR, PEANUT BUTTER, CLIF BAR, CLIF KIT'S ORGANIC, FRUIT + NUT BAR, PEANUT BUTTER
snacks
Fiber8g
Calories400
Protein12g
Carbs50g
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Teff
grains
Fiber8g
Calories365
Protein13g
Carbs73g
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Cinnamon Cheerios Cereal
grains
Fiber7.8g
Calories387
Protein8.77g
Carbs80g
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Wheaties Protein Honey Pecan Breakfast Cereal
grains
Fiber7.8g
Calories438
Protein32.8g
Carbs43.8g
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KIND, FRUIT & NUT BAR, PEANUT BUTTER & STRAWBERRY, PEANUT BUTTER & STRAWBERRY
snacks
Fiber7.5g
Calories475
Protein17.5g
Carbs47.5g
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KIND, FRUIT & NUT BAR
snacks
Fiber7.5g
Calories525
Protein15g
Carbs35g
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KIND, FRUIT & NUT DELIGHT BAR
snacks
Fiber7.5g
Calories500
Protein15g
Carbs42.5g
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Blueberry Cheerios Cereal
grains
Fiber7.4g
Calories407
Protein7.41g
Carbs77.8g
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CLIF BAR ENERGY BARS VARIETY PACK, 2.40 OZ, 18 COUNT
snacks
Fiber7.4g
Calories382
Protein16.2g
Carbs58.8g
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CLIF, ENERGY BAR, PEANUT TOFFEE BUZZ, PEANUT TOFFEE BUZZ
snacks
Fiber7.4g
Calories368
Protein14.7g
Carbs61.8g
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Cheerios Honey Nut Granola
grains
Fiber7.1g
Calories393
Protein7.14g
Carbs78.6g
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CHEETOS POPCORN, 14 OZ
snacks
Fiber7.1g
Calories571
Protein10.7g
Carbs46.4g
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Cinnamon Toast Crunch Cereal
grains
Fiber7.1g
Calories404
Protein6.06g
Carbs79.8g
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DORITOS COOL RANCH FLAVORED POPCORN
snacks
Fiber7.1g
Calories571
Protein7.14g
Carbs50g
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DORITOS NACHO CHEESE FLAVORED POPCORN
snacks
Fiber7.1g
Calories571
Protein7.14g
Carbs46.4g
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DORITOS, TORTILLA CHIPS, COOL RANCH, COOL RANCH
snacks
Fiber7.1g
Calories536
Protein7.14g
Carbs64.3g
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Honey Nut Cheerios Cereal Bowlpak
grains
Fiber7.1g
Calories393
Protein7.14g
Carbs82.1g
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Honey Nut Cheerios Cereal
grains
Fiber7.1g
Calories393
Protein7.14g
Carbs78.6g
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TOSTITOS, CANTINA CHIPOTLE THINS TORTILLA CHIPS
snacks
Fiber7.1g
Calories536
Protein7.14g
Carbs64.3g
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WHEAT THINS, RITZ TOASTED CHIPS, RITZ CHEESE CRISPERS SNACKS
snacks
Fiber7.1g
Calories464
Protein7.14g
Carbs71.4g
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Avocado
fruits
Fiber7g
Calories160
Protein3g
Carbs9g
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Burrito
fast food
Fiber7g
Calories340
Protein12g
Carbs52g
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Farro
grains
Fiber7g
Calories327
Protein17g
Carbs65g
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Nori
vegetables
Fiber7g
Calories333
Protein46g
Carbs59g
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Split Peas
grains
Fiber7g
Calories116
Protein8.1g
Carbs21g
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Trail Mix
snacks
Fiber7g
Calories463
Protein15g
Carbs48g
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Whole Wheat Bread
grains
Fiber6.8g
Calories247
Protein3.6g
Carbs41g
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Amaranth
grains
Fiber6.7g
Calories371
Protein13.6g
Carbs66g
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KIND, ALMOND PROTEIN BAR, HICKORY SMOKED, HICKORY SMOKED
snacks
Fiber6.7g
Calories511
Protein22.2g
Carbs33.3g
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KIND, HICKORY SMOKED BOLD SAVORY SNACK BAR
snacks
Fiber6.7g
Calories511
Protein22.2g
Carbs33.3g
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STRONG & KIND, ALMOND PROTEIN BAR, HONEY MUSTARD, HONEY MUSTARD
snacks
Fiber6.7g
Calories511
Protein22.2g
Carbs33.3g
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Walnuts
nuts seeds
Fiber6.7g
Calories654
Protein9g
Carbs14g
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CLIF BAR, CLIF KIT'S ORGANIC, FRUIT + NUT BAR, CASHEW, CLIF BAR, CLIF KIT'S ORGANIC, FRUIT + NUT BAR, CASHEW
snacks
Fiber6.5g
Calories370
Protein6.52g
Carbs58.7g
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Frosted Cheerios Cereal
grains
Fiber6.5g
Calories387
Protein9.68g
Carbs80.6g
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Pumpkin Seeds
nuts seeds
Fiber6.5g
Calories559
Protein19g
Carbs11g
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Raspberry
fruits
Fiber6.5g
Calories52
Protein1.2g
Carbs12g
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Adzuki Beans
grains
Fiber6.4g
Calories128
Protein8.5g
Carbs23g
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Kidney Beans
grains
Fiber6.4g
Calories127
Protein9.5g
Carbs23g
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Navy Beans
grains
Fiber6.4g
Calories131
Protein8.7g
Carbs24g
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Pinto Beans
grains
Fiber6.4g
Calories143
Protein9g
Carbs27g
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Red Beans
grains
Fiber6.4g
Calories127
Protein8.7g
Carbs23g
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Lucky Charms Cereal
grains
Fiber6.37g
Calories380
Protein7.6g
Carbs83.4g
View full nutrition â
Sorghum
grains
Fiber6.3g
Calories329
Protein8.7g
Carbs73g
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BURGER ORGANIC BUNS, BURGER
fast food
Fiber6.2g
Calories277
Protein10.8g
Carbs52.3g
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KIND, BAR, PEANUT BUTTER DARK CHOCOLATE, PEANUT BUTTER DARK CHOCOLATE
snacks
Fiber6.2g
Calories500
Protein20g
Carbs42.5g
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KIND, FRUIT & NUT BAR, ALMONDS & APRICOTS IN YOGURT
snacks
Fiber6.2g
Calories475
Protein7.5g
Carbs57.5g
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KIND, FRUIT & NUT BAR, APPLE CINNAMON & PECAN, APPLE CINNAMON & PECAN
snacks
Fiber6.2g
Calories475
Protein10g
Carbs50g
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KIND, FRUIT & NUT BAR IN YOGURT
snacks
Fiber6.2g
Calories500
Protein12.5g
Carbs47.5g
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Black Beans
grains
Fiber6g
Calories132
Protein9g
Carbs24g
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Peanut Flour
grains
Fiber6g
Calories392
Protein49g
Carbs20g
View full nutrition â
AMY'S, SHORTBREAD COOKIES, CHOCOLATE CHIP, CHOCOLATE CHIP
fast food
Fiber5.9g
Calories529
Protein5.88g
Carbs47.1g
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Dal
grains
Fiber5.8g
Calories84
Protein8.9g
Carbs15g
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ORANGE PROTEIN BAR, ORANGE
snacks
Fiber5.8g
Calories404
Protein23.1g
Carbs46.2g
View full nutrition â
Lupini Beans
grains
Fiber5.6g
Calories119
Protein13.2g
Carbs4.6g
View full nutrition â
Guava
fruits
Fiber5.4g
Calories68
Protein2.6g
Carbs14g
View full nutrition â
Blackberry
fruits
Fiber5.3g
Calories43
Protein1.4g
Carbs10g
View full nutrition â
Artichoke
vegetables
Fiber5.2g
Calories47
Protein2.7g
Carbs10g
View full nutrition â
APPLE PEANUT BUTTER SUPER PEANUT NUT & FRUIT BLEND, APPLE PEANUT BUTTER
dairy
Fiber5g
Calories650
Protein15g
Carbs25g
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Chlorella
vegetables
Fiber5g
Calories340
Protein58g
Carbs9g
View full nutrition â
Chocolate Lucky Charms Cereal
grains
Fiber5g
Calories400
Protein6g
Carbs84g
View full nutrition â
Natto
proteins
Fiber5g
Calories176
Protein17g
Carbs12g
View full nutrition â
Potato Chips
snacks
Fiber5g
Calories536
Protein6g
Carbs53g
View full nutrition â
Frequently Asked Questions
What foods are highest in fiber?
The highest fiber foods include chia seeds (34g per 100g), flaxseed (27g), popcorn (15g), almonds (13g), oatmeal (11g), raspberries (6.5g), avocado (7g), and whole grains like quinoa. Beans, lentils, and vegetables like kale and broccoli are also excellent sources.
How much fiber do I need per day?
Adults should consume 25-38g of fiber daily. Women need about 25g and men need 38g. Most Americans only get 15g daily, well below recommendations. Gradually increase fiber intake and drink plenty of water to avoid digestive discomfort.
What are the health benefits of fiber?
Fiber promotes digestive health, prevents constipation, helps control blood sugar, lowers cholesterol, supports weight loss by increasing satiety, and may reduce risk of heart disease, diabetes, and certain cancers. Both soluble and insoluble fiber are important.
What is the difference between soluble and insoluble fiber?
Soluble fiber dissolves in water, forming a gel that slows digestion, lowers cholesterol, and stabilizes blood sugar. Found in oats, beans, and fruits. Insoluble fiber does not dissolve, adds bulk to stool, and promotes regularity. Found in whole grains, nuts, and vegetables.