How to Eat More Fiber: The Top 35 Fiber Foods You Can Buy for Meal Prep (Ranked and Reviewed)

Tired of poor gut health that can lead to constipation?

What you need are whole foods that contain fiber to improve digestion and decrease abdominal pain, bloating, and nausea.

Let’s compare the most popular whole foods to add to your grocery lists.

Here are the top picks.

Grains and Cereals

FOOD	SERVING SIZE	FIBER GRAMS
Fiber One	2/3 cup	18
Raisin Bran	1 cup (59 grams)	8
Quinoa, cooked	1 cup	5
Dave’s Killer Bread 21 Whole Grains	1 slice	5
Whole Grain Spaghetti, cooked	1 cup	4
Steel Cut Oats, cooked	0.5 cups	4
Brown rice, cooked	1 cup	4
Popcorn, popped	3 cups	3.5
100% Whole wheat bread	1 slice	3

Fiber One

Eat this breakfast cereal every day to maximize your fiber intake. Start with a half serving and add a half serving of your favorite ready-to-eat cereal, such as Cinnamon Toast Crunch, Honey Nut Cheerios, or Raisin Bran. Gradually add more fiber to your diet over several weeks so your body will adjust more smoothly.

Dave’s Killer 21 Whole Grains

The whole grains and seeds work together to provide bold flavor and a chewy texture. Dave’s Killer Bread works great for toast or a quick sandwich.

100% Whole Wheat Bread

Not a big fan of seeds in or on your bread? Whole wheat bread may be the right choice for you. It has a clean wheat taste and is soft enough for a peanut butter sandwich with your favorite jam or jelly. 

Quinoa

Cook these tiny seeds the same way you would boil rice in a covered pan or rice cooker. Freshly cooked quinoa soaks up flavor when you add a balsamic vinegar dressing. Try this recipe: Romaine Lettuce Salad with Chicken and Quinoa

Whole Grain Spaghetti

Swap your regular spaghetti for whole grain spaghetti every time you boil water to cook pasta. You will boost your fiber intake and increase your intake of B vitamins, magnesium, and zinc.

Popcorn

Popcorn is a whole grain! Who knew?

Vegetables

FOOD	SERVING SIZE	FIBER GRAMS
Green peas, cooked	1 cup   (145 grams)	8
Butternut  Squash, baked	1 cup, cubed (205 grams)	6.5
Potato, with skin, baked	1 medium	4
Brussels Sprouts	1 cup (88 grams)	3.5
Pepper, sweet, red	1 cup (149 grams)	3
Cucumber	8.5 inch (301 grams)	1.5
Kale, chopped	1 cup (121 grams)	1

Green Peas

Make an English pea salad or a layered lettuce salad if you like your peas chilled. Cooked peas can be added to rice, quinoa, or a pasta bowl.

Brussels Sprouts

Mellow the bold flavor of broccoli’s cousin by roasting it until it is crispy on the outside and creamy on the inside. Add milder vegetables to provide even more balance and flavor. Try carrots, sweet potatoes, or cubed butternut squash.

Kale

Nutrient-rich kale is a superfood known for its high levels of antioxidants. Unfortunately, kale and lettuce are not high in fiber. Add vegetables to your salad (red onion, tomatoes, cucumber, peppers, and carrots) to boost your fiber intake.

Fruit

FOOD	SERVING SIZE	FIBER GRAMS
Raspberries, fresh	1 cup (123 grams)	8
Blueberries, fresh	1 cup (148 grams)	3.5
Orange	1 small (131 grams)	3
Tropical fruit, canned	1 cup (257 grams)	3
Raisins	1/4 cup (41 grams)	3
Dates, pitted	2 (48 grams)	3
Apple	1 small (132 grams)	2

Raspberries

For a delicious spinach salad, arrange spinach leaves on a plate. Pour a bag of frozen raspberries on top of the spinach. The raspberries will thaw and form a dressing for the spinach. Add a vinaigrette dressing (for additional flavor) and a crunchy topping like sliced almonds or chopped walnuts.

Blueberries

Make a yogurt parfait with fresh or frozen blueberries, yogurt, and granola. Top your oatmeal with blueberries and banana slices. Add blueberries to your pancake or muffin batter.

Oranges

Choose a Mandarin variety (“cutie”) for easy peeling and a great snack. Eat whole fruit at a meal or a snack instead of fruit juice that has the fiber removed.

Apples

Apples are another great snack. Choose from varieties that are sweet, tart, crisp, or smooth. Pair with some nut butter or a handful of nuts for protein and flavor.

Protein

FOOD	SERVING SIZE	FIBER GRAMS
Split peas, cooked	1 cup (196 grams)	16
Lentils, cooked	1 cup (198 grams)	15.5
Black beans, cooked	1 cup (172 grams)	15
Cannellini, Navy beans, cooked	1 cup (180 grams)	13
Edamame, cooked	1 cup (155 grams)	8

Split Peas

Use split peas to make a ham or vegetarian soup. Add a salad and crusty bread for a quick meal.

Lentils

Lentils require no soaking, and cook in 15 minutes. Try a lentil soup or stew for a high-protein, budget-friendly meal.

Cannellini and Navy Beans

Beans come in many varieties – red, black, white, and speckled pinto beans. Rinse and drain canned beans and add them to soups, stews, or your favorite bowl recipe. Use chickpeas or beans to make your own hummus.

Edamame

Look for shelled edamame in the freezer section of the grocery store. Swap edamame for beans that you normally use in your rice dishes or salads for a smooth, slightly sweet flavor.

Healthy Fats

FOOD	SERVING SIZE	FIBER GRAMS
Chia Seeds	1 ounce (28.35 grams)	10
Avocado	1 medium (136 grams)	7
Flaxseed	2 tablespoons (14 grams)	4
Almonds	1 ounce (23 each)	3.5
Peanuts	1/4 cup (36 grams)	3.5
Sunflower Seeds	1/4 cup (36 grams)	3
Walnut Halves	14 each (28.35 grams)

Chia Seed

Let a mixture of chia seeds and milk sit overnight in the refrigerator to make pudding. Add a tablespoon of chia seeds to your smoothie to boost your fiber and omega-3 fatty acid intake.

Avocado

Top your toast with avocado for a good source of monounsaturated fat. Use avocado as a salad topping instead of cheese.

Flaxseed

Add flax seeds to your yogurt, oatmeal, or salad. You can purchase flax seeds whole or ground. The ground flax or flax meal is preferred so your gut can absorb the healthy fats (polyunsaturated fat, omega-3 fatty acids).

Sunflower Seeds

These small tender seeds have a nutty flavor and are a good source of antioxidants, Vitamin E, and polyunsaturated and monounsaturated fat. Use them to add crunch to your homemade granola and salads, or enjoy a handful for a quick snack.