For Students
15 high-fiber foods to add to your diet
Most adults fall well short of the recommended daily fiber intake. Here's what actually moves the number.
Legumes and grains
| Food | Approx. fiber per serving |
|---|---|
| Lentils, cooked (1 cup) | ~15.6g |
| Black beans, cooked (1 cup) | ~15g |
| Chickpeas, cooked (1 cup) | ~12.5g |
| Oats, dry (1 cup) | ~8.2g |
| Quinoa, cooked (1 cup) | ~5.2g |
| Whole wheat bread (2 slices) | ~3.8g |
Fruits and vegetables
| Food | Approx. fiber per serving |
|---|---|
| Raspberries (1 cup) | ~8g |
| Avocado (1 whole) | ~10g |
| Pear, with skin (1 medium) | ~5.5g |
| Broccoli, cooked (1 cup) | ~5.1g |
| Apple, with skin (1 medium) | ~4.4g |
| Brussels sprouts, cooked (1 cup) | ~4g |
Most adults need roughly 25g/day (women) to 38g/day (men) under age 50, and most people fall short of that target.[1] Increase fiber gradually and drink enough water alongside it — a fast jump in fiber intake without enough fluid commonly causes bloating and digestive discomfort.
Keep reading: Fiber benefits · Net carbs vs. total carbs · Simple vs. complex carbs