Hey guys! Welcome to another post from the Fiber Guardian. It has been awhile since I have written a meaty (no pun intended) post, and I cannot wait to share it with you all! High fiber foods are everywhere and this post will help you to find them.
Fiber can be found in all kinds of different foods and meal varieties. This high fiber foods list will make it clear that there is no reason for 95% of Americans to be short on their fiber requirements. In fact, eating enough fiber per day is super easy!
From breakfast, to lunch, to dinner, you can very easily reach your daily fiber goals if you are choosing the right high fiber foods.
It is my hope that you will be able to find some good ideas listed here in order to not only find foods that you like, but also to find foods that will help you change your life.
You deserve to be healthy, and you deserve to live a happy life. Why not start today? 🙂
High Fiber Foods List
75 high fiber foods will be featured in this article including:
- 25 high fiber breakfast foods
- 25 high fiber foods for lunch
- 25 high fiber foods for dinner
Even just adding a few of these foods to your diet will make a huge difference!
High Fiber Foods for a Brilliant Breakfast
For those of you that know me, you might not be surprised that I am starting off with oatmeal. Oatmeal is awesome, and it is NOT gross. As long as you find the right recipe and the right kind of oatmeal, you will probably want to eat it every day!
Varieties: Instant, baked, steel cut, old fashioned (rolled oats).
Fiber Content: 4 grams per cup, but this will vary between oatmeal varieties.
Awesome Recipe: Amish-Style Baked Oatmeal with Apples, Raisins & Walnuts
Bananas are amazing for your health, and are very easy to grab as you are heading out the door. Perfect for breakfast, bananas are an awesome high fiber food.
Varieties: Varies in size, but there really is only one true banana.
Fiber Content: 3.1 grams per 1 medium banana.
Awesome Recipe: Best Banana Bread
Cereal is an excellent way to start out your day. If you choose the right cereals that are high in fiber, you are golden!
Varieties: Bran flakes, Honey Nut Cheerios, Wheaties, Total, Fiber One, Shredded Wheat, Grape-Nuts.
Fiber Content: Varies across cereal varieties, go here for a full cereal fiber content chart.
Awesome Recipe: Multigrain Hot Cereal with Cranberries and Oranges
Smoothies are awesome for lunch and dinner for sure, but why not try them for breakfast?
Varieties: Just about any combination of fruits and yogurt. Some of my favorites are blueberry banana or a tropical blend.
Fiber Content: The fiber content will be dependent upon the fruit that goes in!
Awesome Recipe: The Only 4 Smoothie Recipes You’ll Ever Need
Burritos are not just a lunch item! It is indeed possible to eat a high fiber breakfast burrito if you add the right ingredients. Using a wheat wrap and adding avocado to the burrito is a surefire way to start the morning out with a delicious bang.
Varieties: Anything you want to put into it!
Fiber Content: With a wheat wrap and an avocado mixed in, you will be eating at least 11 grams of fiber.
Awesome Recipe: Egg and Avocado Breakfast Burrito
Pancakes are an excellent way to start out the day!
Varieties: You can make regular pancakes any old day, but for the most bang for your buck make pancakes using wheat flour.
Fiber Content: about 2 grams of fiber per pancake depending on size and other added ingredients.
Awesome Recipe: Whole Wheat Blueberry Pancakes
If you make these with wheat bread, the Fiber Guardian will be very proud of you!
Varieties: Tastes great with all types of breads. Try new flavors to find out what your favorite is!
Fiber Content: Depends on the type of bread you use.
Awesome Recipe: Whole Wheat French Toast
Granola bars are easy to eat, and easy to take with you if you are running late.
Varieties: All kinds of different varieties of granola bars can be found. Make sure you analyze the nutrition facts to make sure the brand you are choosing is good for you. For a quick snack I recommend Quaker Chewy granola bars.
Fiber Content: 1 gram of fiber per bar. Not the best of all the foods out there, but good for breakfast nonetheless.
Awesome Recipe: Awesome Homemade Granola Bars
Nut bars are even better than granola bars. They are just as quick and easy, but if you find the right brands the fiber content and health benefits will be far superior.
Varieties: Kind bars, Nature Valley, Cliff Bars.
Fiber Content: anywhere from 4-8 grams.
Awesome Recipe: Homemade Nut Bars
I am talking about the fruit here not the color! Oranges are cheap and easy to grab when heading out the door!
Varieties: Mandarin, nectarines, clementines, etc.
Fiber Content: 3.1 grams of fiber per medium fruit.
Awesome Recipe: Mandarin Orange Breakfast Bites Recipe
Waffles can indeed be part of a healthy breakfast. Throw some fresh fruit on top for an even hardier, healthier way to start your day.
Varieties: Similar to pancakes, the classic waffle is not a wheat variety, but the best way to add in fiber is to go for wheat!
Fiber Content: 2-3 grams per wheat waffle depending on size
Awesome Recipe: Whole Wheat Waffles
Omelettes are another great food to have in the morning! Add in veggies and you have yourselves a fiber-rific start to your day.
Varieties: Any kind of vegetable you want to add including broccoli, peppers, tomato, etc.
Fiber Content: Check the fiber content of the veggies you are putting in, as eggs and cheese do not have any fiber.
Awesome Recipe: Yummy Veggie Omelette
Admittedly you might be turning your nose up at this one, but it wouldn’t hurt to try it right? Who knows, chia pudding could become a staple in your daily routine!
Fiber Content: 2.6 grams according to the awesome recipe below.
Awesome Recipe: Chia Pudding Recipe
Spreading mashed avocado on toasted wheat bread may not seem the same as butter or jelly, but if done right it can be just as tasty and MUCH better for you.
Varieties: You can choose the kind of bread, and you can also choose what to add to the avocado mix. Start by using the recipe below and add some of your ideas!
Fiber Content: You could have up to 15 grams depending on the type of bread and how much avocado spread you make.
Awesome Recipe: Mashed Avocado Toast
Why do I not make these more often!? They are definitely awesome, and can be very good for you if done right.
Varieties: Wheat wraps or regular wraps, avocado spread, tomatoes, mango slices, salsa, etc.
Fiber Content: 5-10 grams depending on ingredients.
Awesome Recipe: Egg and Cheese Breakfast Tacos with Homemade Salsa
Bran is somewhat of a superhero in the fiber world. Add a little bran to your diet and then BAM! You are closer than ever before to your daily fiber requirements.
Varieties: Blueberry bran muffin, peanut butter, cranberry, and apple varieties.
Fiber Content: 5 grams plain, more if you add in fruit.
Awesome Recipe: Double Apple Bran Muffins
Rice or Raisin Breakfast Pudding
I know, that sounds terrible, but just try it and then judge!
Fiber Content: 7-10 grams. This can easily be more if you top with apples or bananas.
Awesome Recipe: Breakfast Rice Pudding
Some people just don’t like plain apples (GASP!). Oh sorry that was me… I don’t understand how someone can dislike the mighty apple, but to each his own. Applesauce is another take on the fruit that isn’t as healthy as its solid compatriot, but still packs a good punch nutritionally.
Varieties: You can make applesauce with any type of apple, and it will taste different every time!
Fiber Content: 2.7 grams of fiber per cup.
Awesome Recipe: Sarah’s Applesauce
Hot Breakfast Couscous
Sometimes you need to try something brand new so here you go!
Fiber Content: 2.2 grams of fiber per cup.
Awesome Recipe: Hot Breakfast Couscous
Having a bowl of granola as your are waking up is a superb way to get your body geared up and ready to take on the day!
Varieties: Granola with Nuts, honey, or raisins. Granola with Blueberries, etc.
Fiber Content: Varies by type of granola, but you can expect to get anywhere from 5-9 grams of fiber per cup.
Awesome Recipe: Basic Granola
Parfait’s are a great way to get multiple nutrients in one easy to eat cup. The best part is you can make them ahead of time and take them with you for a quick breakfast.
Varieties: blueberry, lemon, strawberry, granola crunch, almond, etc.
Fiber Content: Depends on how many nuts/fruits are included.
Awesome Recipe: Make-Ahead Fruit & Yogurt Breakfast Parfaits
Go here to see exactly what quinoa is. In short it is a gluten free, non GMO substitute for your typical grain items.
Fiber Content: 1 cup of quinoa has just under 10 grams of fiber.
Awesome Recipe: Blueberry Lemon Breakfast Quinoa
Similar to nut bars and granola bars, oatmeal bars are another quick and easy way to enjoy breakfast.
Varieties: Oatmega bars, Nature Valley, Heartbar, Quaker.
Fiber Content: 7 grams per Oatmega bar.
Awesome Recipe: Strawberry Oatmeal Breakfast Bars
Just plain wheat germ has a dry floury consistency, but it makes for a great addition to many different recipes.
Fiber Content: 1 cup of wheat germ gives you 15 grams of fiber.
Awesome Recipe: Banana, Wheat Germ, and Oats
Sometimes all you might need to get going in the morning is a plain old handful of almonds.
Varieties: Roasted and salted, Blue Diamond Flavor Varieties, and of course plain ol’ almonds.
Fiber Content: 3 grams per 28 nuts (1 oz.).
Awesome Recipe: Cinnamon Roasted Almonds
High Fiber Foods for an Amazing Lunch
With a black bean and guacamole topping, this torta is a great lunch option!
Fiber Content: 5-8 Grams depending on type of bread used and how much black bean sauce is used.
Awesome Recipe: Tijuana Torta
Black Bean Salad
Salads are classic options for lunch. Add black beans and you have an even more fiber rich meal!
Fiber Content: 1/2 cup of black beans have 5.5 grams of fiber. You will get even more fiber if the salad has tomatoes and other vegetables.
Awesome Recipe: Black Bean Salad
What is better than just a plain old avocado? Well how about one that is stuffed with all kinds of different foods!
Varieties: You can stuff an avocado with just about anything including tomatoes, cheese, eggs, beans, and even salmon.
Fiber Content: 6-12 grams.
Awesome Recipe: 10 Stuffed Avocado Recipes You’re About To Start Craving
Eating soup for lunch is a common practice. However, how often are the soups we eat filled with potatoes, meat, and other foods with almost no fiber? The answer is way too often for the Fiber Guardian’s liking!
Fiber Content: 1 cup of Black beans have 11 grams of fiber.
Awesome Recipe: Easy Black Bean Soup
Not everyone likes the sound of eggplant for lunch. However, it can be delicious under the right circumstances!
Varieties: Eggplant comes in a variety of different shapes, colors, and sizes all with their own unique taste.
Fiber Content: 2.5 grams per cup.
Awesome Recipe: Grilled Eggplant and Portobello Sandwich
Sometimes all you need for lunch is a little snack. That is where apples come in handy!
Varieties: Granny Smith, Honey Crisp, Gala, Braeburn etc.
Fiber Content: 4 grams of fiber per medium apple.
Awesome Recipe: Apple Pasta Salad
Sweet Potato Soup
Sweet potato soup is amazing and can last you an entire week if you make enough.
Fiber Content: Sweet potatoes have 4 grams of fiber per spud. Depending on how much soup you eat and how many other high fiber foods you put into the soup you could be getting up to 7-10 grams per serving.
Awesome Recipe: Creamy Carrot and Sweet Potato Soup
Prunes make a nice lunchtime snack, or a good addition to a homemade trail mix.
Fiber Content: 12 grams of fiber per 1 cup.
Awesome Recipe: Healthy Trail Mix Snack Recipe with Sunsweet Amaz!n™ Diced Prunes
Raisins are just another healthy snack to bring with you for lunch!
Fiber Content: 1 gram per oz.
Awesome Recipe: World’s Best Cinnamon Raisin Bread (Not Bread Machine)
bringing fruit salad for lunch might just make you the envy of everyone else in the office!
Fiber Content: will vary depending on the type of fruit you add to the salad.
Awesome Recipe: Sunday Best Fruit Salad
Blueberries are versatile and amazing for your health. You can use them for pretty much anything, including food for lunch! Whether you bring them and eat them separately as a snack or make them the star of your meal, blueberries will never disappoint you.
Varieties: Wild blueberries tend to be smaller and slightly sweeter, and farm grown blueberries are the larger size.
Fiber Content: 1 cup of blueberries has 4 grams of fiber.
Awesome Recipe: Berry Rainbow Smoothie Bowl
Grapefruit is often big enough it could well be used as a substitute for lunch on its own!
Varieties: Oro Blanco, Red, Pink, Pomelo, etc.
Fiber Content: 1 medium grapefruit has 2.5 grams of fiber.
Awesome Recipe: Kale and Pink Grapefruit Salad
Kiwis are extremely delicious, cheap, and versatile! They also make for an excellent salad ingredient.
Fiber Content: Kiwis have 2.6 grams of fiber per 1 medium fruit.
Awesome Recipe: Strawberry, Kiwi, and Spinach Salad
Watermelons are a delicious and refreshing summer treat. Why not make them the star of your lunch!?
Fiber Content: 1.4 grams of fiber per cup.
Awesome Recipe: Grilled Watermelon and Halloumi Salad with Minty Green Beans
Cantaloupes are tasty and easy to snack on and make a great lunchtime food.
Fiber Content: 1.3 grams of fiber per cup.
Awesome Recipe: Black Pepper and Honey-Marinated Cantaloupe with Basil
You can add tomatoes to your lunch as a side, make them into a soup, or top a salad with them. Tomatoes are awesome for your health, and taste great too!
Varieties: Cherry tomatoes. Rose tomatoes, green tomatoes, etc.
Fiber Content: 1.5 grams of fiber per 1 medium fruit.
Awesome Recipe: Crispy Eggplant, Tomato, and Provolone Stacks with Basil
Artichokes can be added to salads, or steamed to perfection for an awesome lunchtime meal.
Varieties: fresh or canned.
Fiber Content: 1 large artichoke has 4.5 grams of fiber.
Awesome Recipe: Basic Steamed Artichokes
Kale is more than just a food that is great for bunnies and guinea pigs. Humans can eat it too, and it is actually very tasty!
Fiber Content: Kale has about 3 grams of fiber per cup.
Awesome Recipe: Spinach and Kale Turnovers
Popcorn is indeed a healthy snack! I know this may be news to some of you, but having popcorn as a lunchtime snack is a very healthy decision.
Varieties: Microwavable (try to stay away from this if possible), and freshly popped from kernels.
Fiber Content: 3 cups of freshly popped popcorn have 4 grams of fiber.
Awesome Recipe: Perfect Popcorn
Whole Grain Bread
Regardless of what type of sandwich you are making, you are always better off using whole grain bread!
Varieties: Multiple different choices. Be careful which brand you get, as some multi-grain breads don’t contain a lot of fiber for some reason.
Fiber Content: 1 slice of basic whole wheat bread has 2 grams of fiber.
Awesome Recipe: The Easiest Whole Grain Seeded Bread
Flax seeds are really tiny seeds that pack an incredible healthy punch.
Fiber Content: 1 oz. of flax seed has 8 grams of fiber.
Awesome Recipe: No-Bake Energy Bites
Pumpkin seeds make for a great addition to a trail mix, as a topping on a salad, or can be eaten right on their own.
Fiber Content: 1 cup of pumpkin seeds have 9 grams of fiber.
Awesome Recipe: Pumpkin Seed Dried Cherry Trail Mix
Psyllium seeds are less common than flax or pumpkin seeds, but they pack their own set of health benefits.
Fiber Content: 1 TBSP has 6 grams of fiber.
Awesome Recipe: Paleo Psyllium Husk Bread Recipe- No Flour
Lima beans are a great type of bean to add to a salad.
Fiber Content: 1 cup has 14 grams of fiber.
Awesome Recipe: Lemony Zucchini, Chickpea, and Lima Bean Salad
Pears make a great addition to any packed lunch, or they can function as a great salad item.
Fiber Content: 1 medium pear has 6 grams of fiber.
Awesome Recipe: Shaved Pear, Cheese & Bresaola Salad
High Fiber Foods for an Awesome Dinner
Peppers are a wonderful part of a high fiber dinner. Add them to whatever meal you want and they will add amazing flavor.
Varieties: Green, red, yellow, orange.
Fiber Content: 2 grams of fiber per medium pepper.
Awesome Recipe: Stuffed Peppers
Coconut is a great flavor to add to just about any meal.
Fiber Content: 1 cup of coconut has 13 grams of fiber.
Awesome Recipe: Baked Coconut Shrimp
Raspberries taste fresh and delicious, and are an amazing flavor to add to many dinner items.
Fiber Content: 1 cup of raspberries has 8.4 grams of fiber.
Awesome Recipe: Raspberry Vanilla Smoothie
Starfruit is a super cool fruit with a great flavor that can be added to a plethora of meals.
Fiber Content: 3 grams of fiber per 1 cup.
Awesome Recipe: Starfruit Chips
Plantains are basically giant bananas that you cook with with. However, they are very tasty when cooked!
Fiber Content: 3.5 grams of fiber per 1 cup.
Awesome Recipe: Oven Baked Plantains
Papayas are great for digestion, which is an especially good combination when eating a lot of fiber.
Fiber Content: 2.5 grams of fiber per cup.
Awesome Recipe: Papaya Chicken
You can cut up a pineapple and add it to just about anything, while helping yourself to little bites along the way!
Fiber Content: 2 grams of fiber per cup.
Awesome Recipe: Pork and Pineapple Kebabs
Peas may not be the best tasting food on their own, but adding them to a steak or chicken meal is a great way to up your daily fiber intake.
Varieties: Green, yellow, cow peas.
Fiber Content: 5 grams of fiber per cup.
Awesome Recipe: Simple Peas and Onions
Squash is extremely versatile and tasty!
Varieties: Green, yellow, butternut, hubbard, acorn, etc.
Fiber Content: 3 grams of fiber per cup.
Awesome Recipe: Sauteed Yellow Squash
Broccoli is one of the most healthy vegetables out there. You can eat it cold in a salad or boil it and enjoy it that way. No matter what you do, it always tastes great!
Fiber Content: Broccoli has about 5 grams of fiber per cup.
Awesome Recipe: Parmesan Roasted Broccoli
Turnips always seem to turn up don’t they?
Fiber Content: 3.1 grams per cup
Awesome Recipe: Turnip Gratin
Cauliflower might look like a white broccoli, but I don’t think they taste similar at all. Cauliflower has a much different texture, but it still tastes just as good.
Fiber Content: 3.4 grams per cup
Awesome Recipe: The Best Cauliflower Ever
What’s up Doc? Carrots are awesome for your health and do indeed help you to maintain good vision.
Varieties: Baby carrots, shredded carrots, regular carrots, etc.
Fiber Content: 5 grams per cup.
Awesome Recipe: The Best Glazed Carrots
I know that cabbage isn’t everyone’s favorite food, but it can indeed be another option for those who want to try something new for dinner.
Fiber Content: 3 grams of fiber per cup.
Awesome Recipe: Emeril’s Favorite Cabbage
Corn is a popular food item that can be used in a variety of different meals, or added as a side dish.
Varieties: Corn can be eaten right off the cob (my favorite way) or can be found canned or freshly chopped off the ear.
Fiber Content: 12 grams of fiber per cup.
Awesome Recipe: Oven Roasted Corn on the Cob
Onions are very popular in both salads and hot meals.
Varieties: red, white, or yellow.
Fiber Content: 3 grams of fiber per cup.
Awesome Recipe: Oven Baked Caramelized Onions
Red Potatoes are excellent additions to any high fiber dinner.
Fiber Content: 3 grams of fiber per medium spud.
Awesome Recipe: Garlic Roasted Red Potatoes
Whether you turn it into bread or add it to your stir fry, zucchini is a vegetable worth having in your fridge.
Fiber Content: 3 grams of fiber per cup.
Awesome Recipe: Parmesan Zucchini
Green beans are high in fiber and make a great casserole.
Varieties: Fresh cut, French style, whole, etc.
Fiber Content: 2.6 grams of fiber per cup.
Awesome Recipe: Garlicky Green Beans With Pine Nuts
Barley is a common breakfast item, but it can be eaten for dinner as well.
Fiber Content: 9 grams of fiber per cup.
Awesome Recipe: Quick Beef and Barley Soup
Wheat Pasta is one of my favorite high fiber dinner options. It tastes great and is super easy to make.
Varieties: Linguine, rotini, angel hair, regular spaghetti, etc.
Fiber Content: 4.5 grams of fiber per cup.
Awesome Recipe: Homemade Whole Wheat Pasta
Brown rice may not be that much better than white rice but I would choose it anyways due to its awesome taste.
Varieties: Instant, boiled, or steamed.
Fiber Content: 3.5 grams of fiber per cup (cooked).
Awesome Recipe: Basic Steamed Brown Rice
Soy beans are yet another way to enjoy a meal whilst making sure to continue adding to your daily fiber totals.
Fiber Content: Soy beans have just about 10 grams of fiber per cup.
Awesome Recipe: Low-Fat Baked Soybean Kofta
Lentils are very high in fiber and make a great soup!
Fiber Content: 16 grams of fiber per cup (cooked).
Awesome Recipe: Lentil Soup
Getting beans in a can make it easy to pop them open and use them at anytime.
Varieties: Navy, Black, Red Kidney, Pinto, Chili, etc.
Fiber Content: 7 grams of fiber per cup depending on bean variety.
Awesome Recipe: Veg-Head Three Bean Chili
That does it for the list of 75 high fiber foods to have for breakfast, lunch, and dinner. I hope you enjoyed the post and were able to find at least a few foods that you like. I believe there are so many healthy food options out there that everyone can find something they like!
If you want to hear more from the Fiber Guardian, sign up for my mailing list below!
Other recipes to consider:
41 delicious Coffee Muffin Recipes You Can Prepare in Half an Hour or Less (My kids LOVE #9)
Thanks so much for reading!