Top 10 Fiber-Rich Foods

A diet abundant in fiber is crucial for sustaining healthy digestion, promoting satiety, and supporting overall well-being. Fibers are non-digestible plant components that offer numerous benefits to our bodies, including regulating bowel movements, lowering the risk of cardiovascular diseases, and aiding weight management. Below, you'll find the top 10 fiber-rich foods listed in descending order of their content per 100g.

Chia seeds (34g of fiber per 100g)

Chia seeds stand out as prime sources of dietary fiber, boasting abundant omega-3 fatty acids, antioxidants, and vital minerals. These seeds are versatile additions, seamlessly blending into smoothies, yogurts, or even serving as binders in baking recipes.

Flaxseeds (27g of fiber per 100g)

Flaxseeds present another superb source of dietary fiber. They are also abundant in omega-3 fatty acids and antioxidants. Flaxseeds can be incorporated into cereals, salads, or employed as an egg substitute in certain vegan recipes.


Chickpeas (17g of fiber per 100g)

Chickpeas are not just tasty, but they are also abundant in both dietary fiber and plant-based proteins. Moreover, they serve as a notable source of iron, essential vitamins, and minerals. Chickpeas can be incorporated into both hot and cold dishes, ranging from salads and soups to hummus.

Lentils (11g of fiber per 100g)

Lentils serve as an exceptional source of dietary fiber, plant-based protein, and iron. They also boast high levels of antioxidants and vital minerals. Lentils can be incorporated into a range of dishes, including soups, curries, and salads.

Black beans (8g of fiber per 100g)

Black beans serve as a valuable dietary source of fiber and plant-based proteins. They are also abundant in iron, folate, and antioxidants. Incorporating black beans into Mexican dishes such as tacos, burritos, or salads can be a wholesome choice.

Avocados (7g of fiber per 100g)

Avocados are not just tasty; they also serve as a great source of dietary fiber and healthy fats. Moreover, they are abundant in vitamins, minerals, and antioxidants. Avocados can be incorporated into salads, sandwiches, or even utilized as a foundation for sauces and dips.

Raspberries (6g of fiber per 100g)

Raspberries stand out as one of the most fiber-rich fruits, and they are also delightful and refreshing. Apart from their high fiber content, raspberries are abundant in antioxidants, vitamins, and essential minerals. They can be enjoyed fresh, blended into smoothies, added to cereals, or incorporated into dessert recipes.

Pears (3.1g of fiber per 100g)

Pears are juicy and delicious fruits that offer a substantial amount of dietary fiber. They are also abundant in vitamins, minerals, and antioxidants. Pears can be enjoyed fresh, added to salads, blended into smoothies, or incorporated into baking recipes.


Apples (2.4g of fiber per 100g)

Not only are apples crisp and delicious, but they also serve as a valuable source of dietary fiber. They are abundant in vitamins, minerals, and antioxidants. Apples can be enjoyed fresh, added to salads, used in compotes, or incorporated into pie recipes.

Leafy green vegetables (2-3g of fiber per 100g)

Leafy green vegetables such as spinach, kale, and lettuce are superb choices to enhance your fiber intake. Apart from being fiber-rich, these vegetables are abundant in vitamins, minerals, and antioxidants. They can be consumed raw in salads, steamed, stir-fried, or added to smoothies.

It's worth noting that fiber content can slightly vary depending on the variety, ripeness, and preparation of foods. Be sure to consume a variety of fiber-rich foods to reap the optimal health benefits.

Incorporate these fiber-rich foods into your daily diet to promote healthy digestion, maintain a balanced weight, and support overall well-being. Remember to stay adequately hydrated to facilitate intestinal transit and enhance the effects of fiber.

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