High Fiber Foods To Add Your Grocery List

What’s fiber?

Fiber is a type of carbohydrate that your stomach can’t digest. But just because your body can’t digest it, doesn’t mean fiber’s any less important to your overall well-being.

Fiber ends up in your colon and feeds friendly gut bacteria and provides a variety of health benefits such as supporting good digestive function, maintaining regularity, and more.

How much fiber should you be eating per day?

Women should aim for 21 to 25 grams of dietary fiber per day, while men try to eat 30 to 38 grams per day. Unfortunately, only about 5% of Americans get the daily recommended value of fiber. In fact, most of us only get about 16 grams of fiber each day.

Thankfully, it’s actually super simple to add more of this essential nutrient into your diet.

Fiber is commonly found in grains and cereals, legumes and beans (each ½ cup serving is packed with 7 to 8 grams of fiber) and fruits and vegetables. More good news: All fruits and vegetables have an amount of fiber but some produce are higher than others. Don’t forget to eat the peel whenever possible, that’s even more fiber for ya.

When you buy packaged foods, always be sure to check the Nutrition Facts label for fiber content as this can vary between brands and types of foods.

Which foods contain the highest fiber?

According to the U.S. Department of Agriculture, these high fiber foods are packed with nutrients.

Artichoke (5.4 grams of fiber per 100 grams)
Pears (3.1 grams of fiber per 100 grams)
Carrots (2.8 grams of fiber per 100 grams)
Beets (2.8 grams of fiber per 100 grams)
Dark chocolate (10.9 grams of fiber per 100 grams)
Oats (10.1 grams of fiber per 100 grams)
Lentils (7.3 grams of fiber per 100 grams)
Avocado (6.7 grams of fiber per 100 grams)
Kidney beans (6.8 grams of fiber per 100 grams)
Split peas (8.3 grams of fiber per 100 grams)
Chia seeds (34.4 grams of fiber per 100 grams)
Popcorn (14.4 grams of fiber per 100 grams)
Almonds (13.3 grams of fiber per 100 grams)
Chickpeas (7 grams of fiber per 100 grams)
Raspberries (6.5 grams of fiber per 100 grams)

Yep, *so many* delicious and satisfying ingredients are rich sources of fiber. Just grab some of these ingredients on your next grocery trip and you’re good to go. Daily Harvest makes it even easier. We feature loads and loads of these high fiber ingredients in our totally craveworthy, easy-to-prep, plant-based food.

Complement your high fiber meals with Daily Harvest

We're all about high-fiber meals.

For a high fiber meal that you’ll absolutely look forward to, pick and choose from these fan faves. Btw, we’re just getting started. Our menu features a *whole lot more* high fiber craveworthy dishes and beverages for ya.

Looking to boost your fiber intake without sacrificing flavor or convenience? We’ve got you. At Daily Harvest, we’re all about delicious high-fiber meals that support digestion, keep you fuller longer, and help power you through your day. Whether you're looking to add more whole foods to your routine or just want meals that actually taste good, we've got high-fiber meal options that check every box.

Fiber is a key nutrient that supports digestive health, promotes steady energy, and helps maintain balanced blood sugar levels. Unfortunately, most people fall short of the recommended daily intake. That’s why we make it easy with crave-worthy, chef-crafted food—delivered right to your door.

Check out a few of our fan-favorite high-fiber options:

1. Strawberry + Peach Smoothie This refreshing blend combines juicy strawberries and peaches with oats and flax seeds, delivering a tasty and fiber-rich start to your day.

2. Acai + Cherry Smoothie Packed with antioxidant-rich acai berries and cherries, this smoothie also includes zucchini and chia seeds, offering a nutrient-dense, high-fiber beverage.

3. Mint + Cacao Smoothie A delightful mix of cacao and refreshing mint, enhanced with fiber-rich ingredients like spinach and dates, making it both indulgent and nourishing.

4. Sweet Potato + Wild Rice Hash Harvest Bowl This hearty bowl features sweet potatoes, wild rice, and avocado, providing a satisfying meal with a substantial fiber boost.

5. Tart Cherry + Raspberry Smoothie A tangy blend of tart cherries and raspberries, complemented by bananas and oats, offering a delicious way to increase your fiber intake.

6. Banana + Almond Smoothie Combining bananas, almonds, and flax seeds, this smoothie delivers a creamy, fiber-packed treat perfect for any time of day.

Incorporating these high-fiber meals into your diet can support digestive health, help manage weight, and keep you energized throughout the day. Explore these options and more to make high-fiber eating both convenient and delicious.

Carolina Schneider, MS RD

Nutritionist

Carolina Schneider, MS, RD is a Registered Dietitian and founder of Hungry for Plants. She specializes in plant-based nutrition and has followed a whole-food, vegan diet for nearly a decade. With a background in journalism, marketing and public relations, Carolina is adept in creating nutrition content for health and wellness companies that prioritizes the brand’s positioning to consumers. Her experience, combined with her passion and knowledge, equip her to help companies successfully communicate the nutritional benefits of their products to consumers. Originally from Brazil, Carolina is fluent in Portuguese, English and Spanish. Carolina received two degrees in Journalism and Public Relations, which have given her the tools to become a writer and excellent communicator. Additionally, Carolina has years of professional experience in marketing, specifically in the food industry, giving her the knowledge to help brands best position their products to reach new customers and improve brand loyalty. Carolina obtained her Master of Science degree in Nutrition & Dietetics, and is passionate about nutrition science and helping individuals improve health and wellbeing through food.