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Best High Fiber Foods

You might think the best high fiber foods are commercially prepared or natural whole grains, such as cold cereal, crackers or even brown rice  So not true.

You might be surprised to find out that the best high fiber foods are not whole grains that taste like cardboard. They are foods that taste good. So, I’m going to let you in on the big little secret and list 8 of the best high fiber foods that taste good.

Best High Fiber Foods Help You Meet Your Daily Needs Naturally

Fiber is a carbohydrate that is not digestible. There are two types of fiber. Soluble and insoluble fiber are found in plants. So, the best high fiber foods include fruits, vegetables, nuts/seeds, and grains contain fiber.

Foods that are high in soluble fiber: nuts/seeds, fruits, vegetables, oats, and legumes attracts water and slows digestion. Soluble fiber helps reduce the risk of obesity, diabetes, and heart disease.

Insoluble fiber foods include whole grains, wheat bran, and vegetables. These adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines reducing colon cancer risk.

Most people do not eat enough fiber.  On Average, most people are consuming about 15 grams of fiber a day. Therefore eating the best high fiber foods will help you reach these recommended goals:

  • Women under 50: 25 grams per day
  • Men under 50: 35 grams per day
  • Children under 18: 15-30 grams per day
  • Adults older than 50: 30 grams per day for men and 20 grams for women

Approximately 8 grams, or 25%, of total fiber intake, is recommended as soluble fiber.

What You Think Are The Best High Fiber Foods



Whole Wheat Bread

1 slice

Brown Rice 1 Cup 3.5  
Oatmeal 1 Cup 4  
Potato/Sweet Potato medium 4  
Bran Flakes ¾ Cup 5  
Popcorn, air popped 3 Cups 3.5  


10 Great Tasting Best High Fiber Foods

Avocado (½) 7

vitamin C and K, pantothenic acid, copper, folate, potassium

beta-sitosterol, copper, iron, zinc, magnesium, and monounsaturated fat

Dark chocolate* 2.5 copper, magnesium, manganese, zinc, phosphorous, antioxidants, vitamin K and selenium
Artichoke (1) 10.3 folate, vitamins C and K, magnesium, phosphorus, potassium, and iron

Chia Seeds

(1 oz.)


omega-3, magnesium, phosphorus, potassium, calcium, zinc and B vitamins



(1 Cup)

8 vitamin B6, C, E and folate, manganese, iron, potassium, thiamin, and riboflavin


(1 oz.)

3.4 biotin, copper, vitamins B2 and E, monounsaturated fat

Sunflower/Pumpkin seeds

(2 oz.)

3 phosphorus, potassium, vitamins A, E, pantothenic acid, copper, selenium
Coconut (1 piece: 2x2x½) 3.5 MCT (medium chain triglycerides), thiamine, folate, choline, selenium 

*read the label: for example, 2 squares Lindt 90% cocoa is 120 calories 6g carb 2.5 g fiber. This is not true of all dark chocolate. Recipes will vary the sugar, fiber and cocoa content.

Best High Fiber Foods Can Cause Constipation

Even the best high fiber foods can cause constipation. It is true.

While eating fiber will help you go to the bathroom, in some situations fiber can also cause constipation.

One reason is insufficient water intake. If you eat fiber without drinking enough water, your bowel movements can get too hard making it difficult to move out of your body. Drink water to help the fiber work. 


Another situation occurs For those who have chronic constipation adding fiber can make the issue worse. In one 6-month study, volunteers who had one bowel movement every 4 days avoided fiber completely. Results showed significant improvement as the participants increased bowel movement frequency to once a day. When fiber was consumed in smaller amounts, there was an improvement in the problem. However, bowel movements occurred only every 2 days.  This suggests a direct relation between eating fiber foods and constipation.

If you are eating fiber and it is not helping you go to the bathroom, try eliminating fiber from your diet. Avoiding fiber may help alleviate constipation.

Best High Fiber Foods Wrap-Up

The best high fiber foods will taste good and help keep you healthy.  There are two different types of fiber, soluble and insoluble. Fiber can help relieve or cause constipation. If you need to add fiber to your diet, select foods with high fiber content.


About the author

Valerie Goldstein

Valerie raises the bar for health and nutrition know how with unconventional expertise and unconditional support for wellness.