Dr. Brown's Favorite High FIber Foods
Nutrition • High Fiber Foods
High Fiber Foods: Simple, Delicious Ways to Boost Your Health Naturally
If there’s one nutrient that deserves more attention, it’s fiber—the unsung hero of digestive, heart, and metabolic health. According to Dr. Susan Brown, the best way to get enough fiber isn’t through powders or processed bars, but from whole, natural foods—just like our ancestors ate.
Why High Fiber Foods Matter
Fiber helps keep digestion regular, supports heart health, balances blood sugar, and nourishes the gut microbiome. Yet most adults get barely half the recommended 25–30 grams per day.
Dr. Brown emphasizes: when we talk about fiber, we’re talking about original, whole foods—beans, fruits with skins, nuts, seeds, and legumes. These are foods humans have thrived on for thousands of years.
Top Categories of High Fiber Foods
Below you’ll find 50 high fiber foods, organized by category, with approximate fiber per serving. Values are estimates and can vary by brand and preparation.
Legumes & Beans
| Food | Serving | Fiber (g) |
|---|---|---|
| Lentils (cooked) | 1 cup | 15.6 |
| Black beans | 1 cup | 15 |
| Split peas (cooked) | 1 cup | 16 |
| Chickpeas (cooked) | 1 cup | 12.5 |
| Kidney beans | 1 cup | 13 |
| Navy beans | 1 cup | 19 |
| Pinto beans | 1 cup | 15 |
| Edamame | 1 cup | 8 |
| Green peas | 1 cup | 9 |
| Lima beans | 1 cup | 13 |
Fruits (with skins/seeds when possible)
| Food | Serving | Fiber (g) |
|---|---|---|
| Raspberries | 1 cup | 8 |
| Blackberries | 1 cup | 7.6 |
| Pear (with skin) | 1 medium | 5.5 |
| Apple (with skin) | 1 medium | 4.5 |
| Figs (fresh) | 2 medium | 3 |
| Prunes | 5 pieces | 3.4 |
| Orange | 1 medium | 3.1 |
| Banana | 1 medium | 3.1 |
| Avocado | ½ fruit | 5 |
| Kiwi | 1 medium | 2.1 |
Vegetables
| Food | Serving | Fiber (g) |
|---|---|---|
| Artichoke (cooked) | 1 medium | 10 |
| Broccoli | 1 cup | 5 |
| Brussels sprouts | 1 cup | 4 |
| Sweet potato (with skin) | 1 medium | 4 |
| Carrots | 1 cup | 3.6 |
| Cauliflower | 1 cup | 3 |
| Beets | 1 cup | 3.8 |
| Kale (cooked) | 1 cup | 2.6 |
| Spinach (cooked) | 1 cup | 4 |
| Winter squash | 1 cup | 6 |
Whole Grains
| Food | Serving | Fiber (g) |
|---|---|---|
| Oats (cooked) | 1 cup | 4 |
| Quinoa (cooked) | 1 cup | 5 |
| Brown rice | 1 cup | 3.5 |
| Barley (cooked) | 1 cup | 6 |
| Bulgur | 1 cup | 8 |
| Whole wheat pasta | 1 cup | 6 |
| Popcorn (air-popped) | 3 cups | 4 |
| Farro | 1 cup | 7 |
| Millet | 1 cup | 2.3 |
| Rye bread | 2 slices | 5 |
Nuts & Seeds
| Food | Serving | Fiber (g) |
|---|---|---|
| Chia seeds | 2 Tbsp | 10 |
| Flaxseeds | 2 Tbsp | 5 |
| Almonds | ¼ cup | 4 |
| Pistachios | ¼ cup | 3 |
| Sunflower seeds | ¼ cup | 3 |
| Pumpkin seeds | ¼ cup | 2 |
| Walnuts | ¼ cup | 2 |
| Pecans | ¼ cup | 2.7 |
| Sesame seeds | 2 Tbsp | 2 |
| Hemp seeds | 2 Tbsp | 2 |
Dr. Brown’s Fiber Challenge: Can You Reach 25–30 Grams a Day?
Dr. Brown encourages everyone to test themselves: “See if you can hit that fiber goal—25 to 30 grams a day—using natural, whole foods.”
Sample Two-Day High Fiber Menu
Day 1
- Breakfast: Oatmeal topped with raspberries and chia seeds (~10g)
- Lunch: Lentil soup with whole grain bread (~12g)
- Snack: Apple with almond butter (~5g)
- Dinner: Grilled veggies with quinoa and black beans (~10g)
Total: ~37g fiber
Day 2
- Breakfast: Smoothie with spinach, pear, and flaxseeds (~8g)
- Lunch: Chickpea salad with avocado and kale (~13g)
- Snack: Popcorn (3 cups) (~4g)
- Dinner: Sweet potato, Brussels sprouts, and tofu stir-fry (~10g)
Total: ~35g fiber
The Bottom Line
High fiber foods are nature’s built-in health protectors—balancing gut health, supporting heart and bone strength, and keeping inflammation in check. The simplest step you can take today for better health? Add more fiber-rich, whole foods to your plate.
