High-Fiber Foods (by serving)

  • Navy beans (cooked) – 1 cup → ~19g

  • Lentils (cooked) – 1 cup → ~15–16g

  • Black beans (cooked) – 1 cup → ~15g

  • Chickpeas – 1 cup → ~12–13g

  • Chia seeds – 2 tbsp → ~10g

  • Raspberries – 1 cup → ~8g

  • Barley (cooked) – 1 cup → ~6g

  • Pear (with skin) – 1 medium → ~5–6g

  • Broccoli – 1 cup → ~5g

  • Avocado – ½ → ~5g

  • Quinoa – 1 cup → ~5g

  • Apple (with skin) – 1 → ~4g

  • Sweet potato (with skin) – 1 medium → ~4g

  • Flax seeds (ground) – 2 tbsp → ~4g

  • Almonds – ¼ cup → ~4g

  • Brussels sprouts – 1 cup → ~4g

  • Carrots – 1 cup → ~3–4g

  • Brown rice – 1 cup → ~3–4g

  • Sunflower seeds – ¼ cup → ~3g

  • Oats (cooked) – 1 cup → ~4g