Fiber is an important nutrient that your body needs.

It helps keep you full, prevents constipation and heart disease, and helps maintain a healthy weight.

Fiber also lowers cholesterol and keeps blood sugar levels stable—all of which can reduce your risk of developing diabetes.

Its for these reasons that including high fiber foods in your diet is so important!

Here are 10 of my favorite…

1. Avocados

Packing a whopping 7 grams of fiber per 100 grams, avocados are an excellent source of fiber and healthy fats, which means they can help you feel full for longer.

They’re also known to be good for heart health, thanks to their monounsaturated fat content.

To get the most out of an avocado, look for one that’s firm but not overly ripe.

The darker your avocado is on the outside, the more antioxidants it has inside.

Fiber (per 100g): 7g (all figures are rounded to nearest whole number)

2. Beans

Black, pinto, red kidney…all beans are a great source of fiber and protein.

They’re also an excellent source of iron, folate, magnesium and zinc.

Beans are also packed with nutrients that can help improve your digestive health and reduce the risk of heart disease.

Fiber (per 100g): 7g (red kidney)

3. Broccoli

A cruciferous vegetable, broccoli is high in fiber as well as vitamins C and K.

Broccoli also contains folate (vitamin B9), which may lower your risk for heart disease and stroke.

Fiber (per 100g): 3g

4. Brown rice

Brown rice is a whole grain that contains 2g fiber (per 100g), which is important for your heart health.

It also contains substances called phytochemicals that may fight cancer in the body and antioxidants that protect against cell damage caused by free radicals.

When paired with beans, brown rice creates a complete protein as brown rice is low in lysine and beans are low in methionine (both essential amino acids).

Fiber (per 100g): 2g

5. Chickpeas

Also referred to as garbanzo beans, chickpeas are a great source of fiber, protein and iron and contain magnesium, copper and manganese—all important minerals for our bodies.

Fiber (per 100g): 8g

6. Lentils

Available in different colors including red, green and yellow and eaten as a side dish or added to soups, stews, salads and casseroles; lentils are a good source of fiber.

You can also use lentils in place of meat in some recipes making it a great source of protein for vegans and vegetarians.

Fiber (per 100g): 8g

7. Nuts and Seeds

Nuts and seeds are great sources of fiber, protein, unsaturated fats, vitamins, minerals and antioxidants.

Fiber (per 100g): 38g (chia seeds) / 15g (chestnuts) / 11g (almonds and hazelnuts)

8. Oatmeal

My go to breakfast (you probably know this if you regularly watch my Instagram stories), oatmeal is a great source of fiber and also contains many vitamins and minerals that can benefit your health.

It’s been shown to lower cholesterol levels and reduce risk factors for heart disease.

Oatmeal has also been linked to decreased blood pressure, lower rates of diabetes, decreased symptoms of irritable bowel syndrome (IBS), better digestive health, and more stable blood sugar levels.

Fiber (per 100g): 2g

9. Pears

High in fiber, pears are an excellent source of vitamins C and K, antioxidants and potassium

Pears have about 5 grams of fiber per serving — that’s roughly 20 percent of your daily needs for women or about 16 percent for men (based on an intake range from 20-35 grams).

Pears have about 5 grams of fiber per serving — that's roughly 20 percent of your daily needs for women or about 16 percent for men (based on an intake range from 20-35 grams). Share on X

Fiber (per 100g): 3g

10. Popcorn

A whole grain that also happens to be my movie theater go to; popcorn is a low calorie (31 calories a cup), low fat, high fiber snack.

Popcorn is also an excellent source of antioxidants, which help fight off diseases like cancer and heart disease.

And the best part? It’s gluten free!

Fiber (per 100g): 15g

The next time you’re looking for a quick and easy way to increase your fiber intake, try giving one of these high fiber foods a look.

As you can see from this list, there are tons of sources of fiber that can be incorporated into your daily diet.

If you’re not sure how to go about eating healthier, whether that be eating more high fiber foods or increasing your protein intake, I encourage you to take a look at HIIT HART’s Perform Rite Meal Plan.

Our team of in house nutritionist created this meal plan that not only hit your daily macros, but also factored in fiber intake, micronutrient availability and nutrient timing for optimum performance.

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