Top 21 High-Fiber Foods + How Much Fiber You Really Need

Ingredients

• 1 cup Lentils (Cooked lentils, provides 15.5 g fiber per cup)
• 1 cup Kidney Beans (Canned kidney beans, rinsed; 11 g fiber per cup)
• 1 cup Chickpeas (Canned chickpeas, rinsed; 12.5 g fiber per cup)
• 1 cup Quinoa (Cooked quinoa, 5.2 g fiber per cup; rinse before cooking)
• 1 cup Brown Rice (Cooked brown rice, 3.5 g fiber per cup)
• 1 medium Avocado (Sliced, 13 g fiber per avocado)
• 1 medium Pear (Keep skin for 5.5 g fiber)
• 1 medium Apple (Keep skin for 4.5 g fiber)
• 1 medium Banana (Sliced, 3.1 g fiber; can freeze for smoothies)
• 1 cup Strawberries (Sliced, 3 g fiber)
• 1 cup Raspberries (8 g fiber)
• 1 medium Carrot (Grated or sliced, 2 g fiber)
• 1 cup Sweet Potato (Cooked cubed with skin, 4 g fiber)
• 1 cup Beets (Cooked, diced, 3.8 g fiber)
• 1 cup Broccoli (Florets, 2.5 g fiber)
• 1 cup Brussels Sprouts (Halved, 4 g fiber)
• 1 cup Oats (Raw steel‑cut or rolled oats, 16.8 g fiber)
• 1 oz Almonds (Whole, 3.4 g fiber per ounce)
• 1 oz Pistachios (Shelled, ~3 g fiber per ounce)
• 1 oz Walnuts (Chopped, ~2.5 g fiber per ounce)
• 1 oz Chia Seeds (10.6 g fiber per ounce)
• 1 oz Dark Chocolate (70%+ cocoa, 3.1 g fiber per ounce)

Instructions

1. Cook Lentils

   Rinse 1 cup dried lentils, place in a large pot with 3 cups water, bring to a boil, then simmer uncovered for 15‑20 minutes until tender but not mushy. Drain any excess water.

   Time: PT20M

   Temperature: Simmer

2. Prepare Beans

   Open canned kidney beans and chickpeas, pour into a colander, rinse under cold water, and set aside.

   Time: PT5M

3. Cook Quinoa

   Rinse 1 cup quinoa under running water, combine with 2 cups water in a saucepan, bring to a boil, then cover and simmer for 12‑15 minutes until water is absorbed. Fluff with a fork.

   Time: PT15M

   Temperature: Simmer

4. Cook Brown Rice

   Combine 1 cup brown rice with 2¼ cups water in a saucepan, bring to a boil, reduce heat, cover and simmer for 20‑22 minutes until tender.

   Time: PT20M

   Temperature: Simmer

5. Roast Sweet Potatoes

   Preheat oven to 400°F. Toss 1 cup cubed sweet potatoes (with skin) with a drizzle of olive oil, salt, and pepper on a baking sheet. Roast for 20‑25 minutes, turning halfway, until tender and lightly caramelized.

   Time: PT30M

   Temperature: 400°F

6. Steam Broccoli & Brussels Sprouts

   Place 1 cup broccoli florets and 1 cup halved Brussels sprouts in a steamer basket over simmering water. Cover and steam for 8‑10 minutes until bright green and tender‑crisp.

   Time: PT10M

   Temperature: Steam

7. Prepare Fresh Produce

   Slice avocado, pear, apple, banana; grate carrot; slice strawberries; keep raspberries whole. Keep skins on pear, apple, and sweet potato for maximum fiber.

   Time: PT15M

8. Toast Nuts & Seeds

   In a dry skillet over medium heat, toast 1 oz almonds, pistachios, walnuts, and chia seeds for 3‑4 minutes, stirring frequently, until fragrant.

   Time: PT5M

   Temperature: Medium

9. Assemble the Bowl

   In a large mixing bowl, combine cooked lentils, kidney beans, chickpeas, quinoa, brown rice, roasted sweet potatoes, steamed broccoli, and Brussels sprouts. Gently fold in fresh fruit, avocado, carrot, and oats. Sprinkle toasted nuts, seeds, and dark chocolate shards on top. Drizzle with a simple olive‑oil‑lemon dressing if desired.

   Time: PT5M

10. Serve or Store

    Divide the bowl into four equal portions. Serve immediately or cover each portion and refrigerate.

    Time: PT0M

Nutrition Facts

Calories

830

Protein

30 g

Carbohydrates

100 g

Fat

35 g

Fiber

35 g

Ingredient Substitutions

• Instead of Lentils: Green split peas, Black lentils
• Instead of Kidney Beans: Black beans, Pinto beans
• Instead of Chickpeas: Garbanzo beans, Edamame
• Instead of Quinoa: Couscous, Millet
• Instead of Brown Rice: Wild rice, Barley
• Instead of Avocado: Guacamole, Sliced mango
• Instead of Pear: Apple, Peach
• Instead of Apple: Pear, Quince
• Instead of Banana: Plantain, Mango
• Instead of Strawberries: Blueberries, Raspberries
• Instead of Raspberries: Blackberries, Strawberries
• Instead of Carrot: Parsnip, Sweet potato
• Instead of Sweet Potato: Butternut squash, Regular potato
• Instead of Beets: Radishes, Carrots
• Instead of Broccoli: Cauliflower, Bok choy
• Instead of Brussels Sprouts: Cabbage, Kale
• Instead of Oats: Quinoa flakes, Barley
• Instead of Almonds: Cashews, Peanuts
• Instead of Pistachios: Almonds, Walnuts
• Instead of Walnuts: Pecans, Hazelnuts
• Instead of Chia Seeds: Flax seeds, Hemp seeds
• Instead of Dark Chocolate: Cocoa nibs, Milk chocolate (less fiber)

Equipment Needed

• Large Pot
• Saucepan
• Baking Sheet
• Steamer Basket
• Cutting Board
• Chef's Knife
• Measuring Cups
• Mixing Bowl
• Spoon or Spatula
• Colander
• Oven
• Stove

Critical Steps — Do Not Skip

• Cooking lentils until tender but not mushy preserves texture.
• Roasting sweet potatoes with skin on maximizes insoluble fiber.
• Keeping fruit skins on (pear, apple) preserves soluble fiber.

Chef Tips from the Video

• For extra crunch, add a handful of pumpkin seeds just before serving.
• Mix a pinch of smoked paprika into the roasted sweet potatoes for a subtle smoky flavor.
• If you prefer a warm bowl, gently reheat the assembled bowl in the microwave for 60‑90 seconds.

Troubleshooting

Storage

Refrigerator: Store in airtight containers for up to 4 days.

Freezer: Portion and freeze for up to 2 months; thaw in refrigerator before reheating.

Room temperature: Do not keep at room temperature for more than 2 hours.

Make-Ahead Tips

• Cook lentils, quinoa, brown rice, and beans in bulk and store in the fridge for up to 5 days.
• Roast extra sweet potatoes and keep them sealed for quick bowl assembly.
• Toast nuts and seeds ahead of time; store in an airtight jar.

Frequently Asked Questions