Women: 25g/day · Men: 38g/day
Most people get only 15–17g — less than half the recommended amount
Fiber is one of the most consistently under-consumed nutrients in modern diets, yet the evidence for its benefits is overwhelming — lower cholesterol, better blood sugar control, improved gut health, reduced cancer risk, and better weight management. The good news: you don't need supplements. The right whole foods get you there easily.
Seeds & Grains
| Food | Fiber per 100g | Type |
|---|---|---|
| Chia seeds | 34g | Both (mostly soluble) |
| Flaxseeds (ground) | 27g | Both |
| Wheat bran | 43g | Mostly insoluble |
| Oats (rolled, dry) | 10g | Soluble (beta-glucan) |
| Quinoa (dry) | 7g | Both |
| Whole wheat bread | 6.5g | Mostly insoluble |
| Brown rice (cooked) | 1.8g | Insoluble |
Legumes
Legumes are the single most fiber-dense category of whole food — and they're also high in protein, making them a nutritional double hit.
| Food (cooked unless noted) | Fiber per 100g | Fiber per cup |
|---|---|---|
| Split peas (dried) | 26g | ~65g |
| Lentils (cooked) | 7.9g | ~15.6g |
| Black beans (cooked) | 8.7g | ~15g |
| Chickpeas (cooked) | 7.6g | ~12.5g |
| Kidney beans (cooked) | 6.4g | ~11.3g |
| Edamame (cooked) | 5.2g | ~8g |
Fruits
| Food | Fiber per 100g | Fiber per serving |
|---|---|---|
| Avocado | 6.7g | ~10g per avocado |
| Raspberries | 6.5g | ~8g per cup |
| Blackberries | 5.3g | ~7.6g per cup |
| Pear (with skin) | 3.1g | ~5.5g per pear |
| Apple (with skin) | 2.4g | ~4.4g per apple |
| Banana | 2.6g | ~3.1g per medium |
| Orange | 2.4g | ~3.4g per orange |
Vegetables
| Food | Fiber per 100g | Notes |
|---|---|---|
| Artichoke (cooked) | 5.4g | Also prebiotic (inulin) |
| Peas (cooked) | 5g | Also high in protein for a veg |
| Broccoli (cooked) | 3.3g | Also sulforaphane for cancer protection |
| Brussels sprouts (cooked) | 3.8g | High in vitamin K |
| Carrots (raw) | 2.8g | Good snack fiber source |
| Sweet potato (cooked) | 3g | Also beta-carotene |
| Kale (cooked) | 2g | Also calcium and vitamin K |
💡 Quick win: Adding a tablespoon of chia seeds to your morning oats (or smoothie) gives you 5g of fiber before breakfast is even done. That's 20% of a woman's daily target in one ingredient.
How to Build a High-Fiber Day
- Breakfast: Oats + chia seeds + raspberries → ~15g fiber
- Lunch: Lentil soup + whole grain bread → ~12g fiber
- Snack: Apple + almonds → ~5g fiber
- Dinner: Roasted vegetables + quinoa + chickpeas → ~10g fiber
- Total: ~42g — above the target for men, well above for women
Track Fiber in Your Meals
Eatvora shows you the nutritional breakdown of your pantry and generates high-fiber meal plans from what you already have stocked at home.
Download Free