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26 High-Fiber Foods for Gut Health Support

By Ethan Boldt

November 3, 2025

Did you know that an estimated 95 percent of American adults and children don’t get the recommended daily amount of fiber in their diet? In part it’s because we simply don’t eat enough fiber-rich foods, including not knowing what are the best high-fiber foods that we may also enjoy eating. This list below will provide just that.

So how much fiber should we be eating per day? According to the Academy of Nutrition and Dietetics, it’s up to 25 grams per day for women and 38 grams for men.

Fiber, or “roughage,” is a plant nutrient that is essential to our health, including regulating our normal bowel functions and maintaining overall healthy cholesterol and triglyceride levels. Paired with adequate fluid intake, fiber helps move foods through our digestive tract in a timely fashion.

When starting to eat more of these high-fiber foods, start slowly and increase gradually to make sure your digestive system is ready for it. If you add too much fiber too soon, your digestive system won’t be ready for it.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.

Below are the best high-fiber foods that are easy to add to your diet. Note that the amount of fiber per food is for a standard serving, and the data is provided by the USDA.

1. Winter squash

Winter squash is rich in vitamins A and C, which support immune health and the skin. They're also a good source of fiber, helping to promote healthy digestion and stabilize blood sugar levels.

Common types of winter squash include butternut, acorn, delicata, kabocha and spaghetti squash. Acorn squash is the highest in fiber. Try this acorn squash soup.

Fiber content: One cup (205 g) of baked acorn squash contains 9 grams of fiber and 115 calories.

2. Guava

Guava is packed with vitamin C, providing more than double the daily recommended amount to support immune and skin health. It also contains antioxidants like lycopene and quercetin that aid healthy levels of inflammation and fight against oxidative stress.

You can enjoy guava fresh, blend it into smoothies, or add it to salads and salsas for a tropical twist.

Fiber content: One cup (165 g) of raw guava contains 8.9 grams of fiber and 112 calories.

3. Edamame

Edamame is a nutrient-rich source of complete plant-based protein, providing all nine essential amino acids for muscle and metabolic health. It’s also high in fiber, which supports digestion and helps you feel full longer.

You can enjoy edamame as a protein-packed snack, toss it into salads or stir-fries, or blend it into dips.

Fiber content: One cup (155 g) of frozen, prepared edamame contains 8.1 grams of fiber and 188 calories.

4. Bran

Bran is the fiber-rich outer layer of whole grains, packed with B vitamins, iron, magnesium and antioxidants that support energy and metabolism. Its high fiber content promotes digestive health, regularity and balanced blood sugar levels. Additionally, bran helps support heart health by aiding in cholesterol management and promoting satiety.

You can add bran to smoothies, oatmeal or baked goods for an easy boost of fiber and nutrients.

Fiber content: A half-cup (47 g) of oat bran contains 7.2 grams of fiber and 115 calories.

5. Legumes

Legumes are packed with fiber and protein, low in calories, and a great source of vitamins and minerals. They also feature flavonoids and antioxidants. The most high-fiber legumes include black beans, split peas, lentils, chickpeas, lima beans and peas (yes, they’re a legume, not a vegetable).

Add canned black beans to your homemade tacos, salad or as a side dish with rice. They're included is most chili recipes.

Fiber content: 100 grams (a little more than one-third cup) of canned, low-sodium black beans contains 6.9 grams of fiber and 91 calories.

6. Pomegranate seeds (arils)

Pomegranate seeds are rich in antioxidants, particularly polyphenols. They provide vitamin C, potassium and fiber to support heart health, digestion and immune function. Regularly eating pomegranate seeds may also promote healthy blood flow and improve overall cardiovascular wellness.

You can sprinkle pomegranate seeds over salads, yogurt or oatmeal, or blend them into smoothies for a burst of flavor and antioxidants.

Fiber content: One cup (141 g) of pomegranate arils contains 6.1 grams of fiber and 120 calories.

7. Quinoa

Quinoa is a complete plant-based protein, providing all nine essential amino acids needed for muscle recovery and energy. Rich in minerals like magnesium, iron, and zinc, quinoa also promotes heart health and optimal metabolic function.

You can use quinoa as a base for grain bowls, mix it into salads, or serve it as a nutritious substitute for rice or pasta.

Fiber content: One cup (185 g) of cooked quinoa contains 5.2 grams of fiber and 222 calories.

8. Broccoli

A power-packed cruciferous vegetable, broccoli is one of the best high-fiber foods. Rich with antioxidants and other properties that support a healthy response to inflammation, broccoli even supports a healthy detox.

Broccoli is very versatile, as it can be added raw to salad, steamed and then covered with a little melted butter and lemon juice, or simply added to a pasta sauce towards the end so it doesn’t overcook. A broccoli soup is also popular.

Fiber content: One cup (156 g) of cooked broccoli contains 5.1 grams of fiber and 54 calories.

9. Apples and pears

Apples and pears are full of vitamins, including C and K, as well as fiber. Try to get the best in-season varieties at your local farmer’s market or supermarket. The top high-fiber pear or apple is the Asian pear.

Make sure you wait until the fruit is ripe before eating, as Asian pears can be tough. Eat raw or use in a pear salad or with granola and yogurt.

Fiber content: One regular-sized Asian pear (122 g) contains 4.4 grams of fiber and 51 calories.

10. Brussels sprouts

Brussels sprouts are packed with vitamins C and K, which support immune health, collagen production and bone health. As a cruciferous vegetable, Brussels sprouts also provide antioxidants and sulfur-containing compounds that support detoxification and healthy inflammation levels.

You can enjoy Brussels sprouts roasted, sautéed or shredded into salads for a flavorful and nutrient-rich side dish.

Fiber content: One cup (156 g) of cooked, boiled Brussels sprouts contains 4.1 grams of fiber and 56 calories.

11. Collard greens

Collard greens are rich in vitamins K, A, and C, which support bone strength, vision, and immune health. They also contain powerful antioxidants and phytonutrients that promote detoxification and reduce inflammation.

While many leafy greens contain fiber, collard greens are the most abundant. You can enjoy collard greens sautéed, steamed, chopped and cooked with any dish or used as a nutrient-dense wrap in place of tortillas or bread.

Fiber content: 100 grams (a little less than three cups) of raw collard greens contains 4 grams of fiber and 32 calories.

12. Berries

Berries contain health-promoting antioxidants and phytochemicals, plus plenty of fiber, amino acids and micronutrients. The top fiber-rich berries include raspberries, blueberries and even strawberries.

Eat your berries raw, with your morning cereal or granola, or make a sorbet for dessert.

Fiber content: One-half cup (61 g) of raspberries contains 4 grams of fiber and 32 calories.

13. Whole wheat pasta

Whole wheat pasta is rich in complex carbohydrates that provide sustained energy and support balanced blood sugar levels. It contains more fiber, vitamins, and minerals than refined pasta, including B vitamins, iron and magnesium. Additionally, its higher protein and fiber content promote satiety and digestive health.

You can use whole wheat pasta in your favorite pasta dishes, toss it with vegetables and protein, or add it to soups for a hearty, wholesome meal.

Fiber content: One cup (97 g) of cooked whole wheat penne contains 3.8 grams of fiber and 145 calories.

14. Sweet potatoes

Loaded with nutrients compared to white potatoes, sweet potatoes also fit most diet plans. They’re extremely high in vitamins A and C, plus the mineral manganese. They’re also the most fibrous tuber.

You can enjoy sweet potatoes baked, mashed or roasted, or use them in soups and smoothies for a naturally sweet, nutrient-dense addition. Try a sweet potato bowl.

Fiber content: One medium sweet potato (114 g) contains 3.7 grams of fiber and 103 calories.

15. Corn

Corn is a good source of complex carbohydrates that provide lasting energy and support healthy digestion through its fiber content. It contains essential nutrients like B vitamins, magnesium, and antioxidants such as lutein and zeaxanthin, which promote eye health. Additionally, corn offers small amounts of protein and beneficial plant compounds that contribute to overall wellness.

You can enjoy corn grilled on the cob, tossed into salads or salsas, or blended into soups and casseroles for added sweetness and texture.

Fiber content: One cup (149 g) of cooked yellow corn contains 3.6 grams of fiber and 143 calories.

16. Carrots

Carrots are rich in beta-carotene, which the body converts into vitamin A to support healthy vision, immune function and skin health. They also contain antioxidants like lutein and zeaxanthin that help protect the eyes.

You can enjoy carrots raw as a crunchy snack, roasted as a side dish, or blended into soups and smoothies for added nutrition.

Fiber content: One cup (128 g) of chopped, raw carrots contains 3.6 grams of fiber and 52 calories.

17. Coconut

When it comes to high-fiber foods, coconut isn’t an obvious candidate. But coconut contains up to six times more fiber than oat bran, and it’s one of the top energy foods as a great performance fat.

Add shredded coconut to your granola, smoothies and desserts.

Fiber content: One-half cup (40 g) of shredded coconut meat contains 3.6 grams of fiber and 141 calories.

18. Beets

Beets are rich in folate, manganese, and potassium, which support energy production, nerve function and heart health. They contain natural nitrates that help improve blood flow and enhance exercise performance. Additionally, beets are high in antioxidants like betalains, which help support detoxification.

You can enjoy beets roasted, blended into smoothies, or added to salads and soups for a naturally sweet, nutrient-rich boost.

Fiber content: One cup (170 g) of cooked, boiled beets contains 3.4 grams of fiber and 74 calories.

19. Avocados

Avocados are genuine superfoods, for they’re packed with many nutrients on top of healthy fats and fiber. They can help support healthy cholesterol levels.

Use in a chicken taco, guacamole dip, salad or make an avocado toast.

Fiber content: One standard serving (50 g) of a raw California avocado contains 3.4 grams of fiber and 83 calories.

20. Bananas

Bananas aren’t just a fruit that’s easy to digest, it’s also a surprisingly high-fiber fruit as well. It’s a great food for those who exercise regularly thanks to their concentration of quick-acting carbohydrates.

Slice and consume with your breakfast granola or oatmeal, or freeze before using in a smoothie (such as this protein shake) to make it extra creamy and yummy.

Fiber content: One medium-sized banana (118 g) contains 3.1 grams of fiber and 105 calories.

21. Prunes

Prunes contain antioxidants like phenolic compounds that protect cells from oxidative stress. Additionally, prunes provide potassium and vitamin K, nutrients that support bone health and cardiovascular function.

You can enjoy prunes as a snack, blend them into smoothies, or chop them into oatmeal and baked goods for natural sweetness and added fiber.

Fiber content: One-quarter cup (43 g) of pitted, dried prunes contain 3.1 grams of fiber and 104 calories.

22. Figs

An overlooked fruit, fresh figs are a great fiber food, with a near perfect balance of soluble and insoluble fiber. Regular consumption can help support healthy blood pressure levels.

Fresh figs can be enjoyed on top of cereals, in salads and even stuffed with goat cheese and honey for a special dessert. You can also make homemade fig bars.

Fiber content: Two medium-size figs (100 g) contains 2.9 grams of fiber and 74 calories.

23. Seeds

In addition to being high in protein and nutrient-dense, seeds are loaded with fiber. They work well in breakfast, smoothies, desserts and salads. The best fiber-rich seeds include chia seeds, flax seeds, pumpkin seeds and even quinoa, which is classified as a seed rather than a grain.

Use a coffee grinder and grind them up to add to your smoothie, yogurt or salad. See the variations on a chia seed pudding.

Fiber content: One tablespoon (10.3 g) of whole flax seeds contains 2.8 grams of fiber and 55 calories.

24. Oats

Oats are one of the healthier carbohydrates, as they’re relatively low in calories yet are full of fiber and promote heart health. They contain a special type of fiber called beta-glucan, which helps support healthy levels of cholesterol.

Steel-cut, rolled or old-fashioned oats are more versatile in baking and recipes since they’re less processed and hold their texture. Overnight oats are an easy way to get oats into your diet.

Fiber content: One-third cup (27 g) of regular and quick oats (dry) contains 2.7 grams of fiber and 102 calories.

25. Cauliflower

Cauliflower is a low-calorie, high-fiber vegetable rich in vitamins C and K, which support immune health and bone strength. As a cruciferous vegetable, cauliflower also supports natural detoxification and hormone balance through compounds like glucosinolates.

You can enjoy cauliflower roasted, mashed or riced as a nutritious low-carb alternative in a variety of dishes.

Fiber content: One cup (107 g) of chopped raw cauliflower contains 2.1 grams of fiber and 27 calories.

26. Almonds

Compared to other nuts, almonds are higher in fiber and protein yet lower in overall fat and calories. They’re also one of the more high-satiety snacks.

Almonds are most often eaten as a snack or chopped and sprinkled over yogurt. To increase the nutrient content of almonds, consider soaking and sprouting them.

Fiber content: 11 almonds (0.5 oz or 14 g) contains 1.7 grams of fiber and 83 calories.

Another way to get fiber?

Ancient Nutrition's Organic Fiber (available in pineapple mango and raspberry lemonade flavors) is a gentle-acting, easy-to-mix fiber powder that features certified organic and non-GMO ingredients like acacia fiber and konjac root. It also contains a SBO probiotic strain called Bacillus coagulans for additional gut support and improved nutrient absorption.

Containing 5 grams of fiber per serving, Organic Fiber contains a long list of benefits. It reduces occasional constipation, gas and bloating, in addition to occasional abdominal discomfort. It promotes proper digestion, a feeling of fullness (satiety) and intestinal well-being. It supports regularity, healthy digestive function, colon health, immune system health and healthy, normal gut motility.

It’s easy to work into your daily routine (both flavors are delicious and versatile). It’s even easy to mix — because there’s no psyllium husk in our superfood formula, it doesn’t immediately turn to goop.