4 High-Fiber Foods I Eat Regularly (and Why You Might Want to Too)

Most people only get about half the fiber they need each day.¹

The average adult eats just 15 grams per day, but women should aim for at least 25 grams and men 38 grams.

That’s a problem — because fiber:

Supports digestion
Helps you feel full and energized
Balances blood sugar
Lowers the risk of chronic disease

As a quick refresher from my guide on the top fiber benefits, fiber comes in two forms:

Soluble fiber: slows digestion, balances blood sugar, and supports cholesterol.
Insoluble fiber: adds bulk and keeps things moving in your digestive tract 💩.

Both matter — which is why I focus on getting a mix of fiber sources throughout the day.

So how do you actually do that in real life?

4 High-Fiber Foods I Eat Regularly (and Why You Might Want to Try Them)

These are my current go-to fiber foods:

1. Chia Seeds: Tiny Seeds with Big Digestive Benefits

These powerful little seeds pack a serious fiber punch. Just 2 tablespoons provide about 10 grams of fiber, most of it soluble.

When mixed with liquid, chia seeds swell into a gel-like texture that supports digestion, helps keep bowel movements regular, and promotes fullness.

They’re also rich in anti-inflammatory omega-3s, which makes them a win for both gut and heart health.

I usually add 1 tablespoon (about 4–5 grams of fiber) to:

My high-protein Greek yogurt
Smoothies
Chia pudding

2. Avocado: Fiber + Healthy Fats for Steady Energy

Avocados are one of my favorite “quiet” fiber sources. One medium avocado contains about 10 grams of fiber, split between soluble and insoluble.

That combo helps support digestion while also keeping blood sugar more stable — especially when paired with protein.

I eat avocado:

With eggs
In salads
Added on top of meals like taco bowls

The healthy fats help with nutrient absorption (fat soluble vitamins A, D, E, and K) and satiety, making meals more satisfying overall.

3. Kale: A Fiber-Rich Leafy Green That Actually Fills You Up

Kale isn’t just a superfood buzzword — it’s genuinely useful. One cup of cooked kale provides about 2.5 grams of fiber, along with vitamins A, C, and K.

Unlike some leafy greens, kale has enough structure to actually add volume and fullness to meals.

I use it:

As my salad base
Sautéed with olive oil and garlic
Roasted into kale “chips”

If raw kale feels tough on your digestion, cooking it lightly can make a big difference.

4. Berries: Low-Sugar, High-Fiber Fruit That’s Easy to Eat Daily

Berries are one of the best fruits for fiber — especially compared to higher-sugar options.

Raspberries: ~8 grams fiber per cup
Blackberries: ~7.5 grams per cup
Blueberries: ~3.5 grams per cup

They contain both soluble and insoluble fiber, support gut health, and are naturally lower on the glycemic index.

I eat berries:

In yogurt bowls
In smoothies
Mixed into cottage cheese
With a protein like string cheese or a meat stick

They’re an easy way to add fiber without spiking blood sugar.

Honorable Mentions: Still Great Fiber Foods

These don’t make my daily list, but they’re still excellent options to rotate in.

Bell peppers

A medium pepper provides about 2.5–3 grams of mostly insoluble fiber and a big dose of vitamin C. I love them raw, in salads, or sautéed with meals.

Pears

One medium pear delivers around 6 grams of fiber, with insoluble fiber in the skin and soluble fiber in the flesh. They’re naturally sweet, hydrating, and easy to pair with protein or fat.

A Quick Word of Caution

If you’re not eating much fiber right now, don’t add all of these foods at once.

Your gut bacteria need time to adjust, and increasing fiber too quickly can lead to gas, bloating, or discomfort.

Instead:

Add one new fiber source every few days
Drink plenty of water as your fiber intake increases

Slow and steady works best.

The Bottom Line

Fiber doesn’t have to be complicated or time-consuming.

By weaving in just a few fiber-rich foods you actually enjoy, you can support digestion, energy, and long-term health — without tracking every gram or overthinking your meals.

To better health and a higher-fiber diet,
Devan

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