Oatmeal Isn't the Only Food Packed With Fiber—Here Are 10 Other Great Options

Emily Shiffer
·6 min read
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Fiber is an essential nutrient that most Americans fall short on. A 2017 study published in the American Journal of Lifestyle Medicine found that nearly 95% of Americans don't get enough fiber. If you're worried this is you, here's the deal: According to the Dietary Guidelines for Americans, 2020-2025, most people need 25 to 30 grams of fiber daily, depending on their age and sex.

And by falling short, you're missing out on some serious health benefits.

"Dietary fiber keeps you full for a lot longer since it is digested at a slower rate than lower fiber foods," says registered dietitian nutritionist Roxana Ehsani, MS, RDN, CSSD, LDN, a spokesperson for the Academy of Nutrition and Dietetics. "It also keeps a person’s blood sugar more stable as the energy released from the fiber-rich food hits a person’s blood sugar at a slower, more consistent rate. Therefore, you may experience less of a blood sugar rush after eating a fiber-rich food."

One go-to dish that's notorious for its fiber content is oatmeal.

"Oats provide soluble fiber, and they’re a great way to start your day or serve oats as a savory side with dinner," says Bonnie Taub-Dix, RDN, the creator of BetterThanDieting.com and author of Read It Before You Eat It: Taking You from Label to Table. "A one-cup serving of oatmeal cooked in water provides 4 grams of fiber."

However, many other foods pack more fiber than oatmeal—and they taste great, too. Here are 10 foods that have more fiber than a serving of oatmeal.

Related: 'I'm a Neurologist—This Is the Vegetable I Eat Every Day for Brain Health'

Foods With More Fiber Than Oatmeal

1. Raspberries

Fiber per serving: 8 grams

When it comes to fiber-rich fruits, raspberries are a jackpot.

"Raspberries are one of the highest-fiber fruits you can find in the produce department, packing 8 grams per 1 cup," Ehsani says. "They are packed with tiny seeds that contribute to their high dietary fiber amount per serving. You can add a cup of these sweet berries to your morning bowl of oatmeal to have a high-fiber breakfast. Add them to smoothies, yogurt parfaits, on top of salads or into desserts."

She suggests that when these fiber-packed berries aren’t in season and taste as delicious, buy them frozen.

"Frozen is budget-friendly, and since, as it’s frozen during peak freshness, it retains its nutritional profile as well as delicious taste," Ehsani says.

Related: Here's Exactly What Happens to Your Body if You Eat Spinach Every Day

2. Almonds

Fiber per serving: 4 grams per 3 tablespoons

Go nuts.

"Three tablespoons of almonds provide the same amount of fiber that’s in a bowl of oatmeal, and I don’t know about you, but I eat more than 3 tablespoons of almonds at a sitting," Taub-Dix says. "Almonds are also the nut highest in calcium, another nutrient, like fiber, that most of us don’t get enough of. Almonds are also an excellent source of plant protein and heart-healthy fats."

Research also shows almonds can boost microflora richness, aiding gut health.

3. Lentils

Fiber per serving: 8 grams

Lentils are underrated.

"Not many people think of incorporating lentils into their weekly meals, but they are highly nutritious, inexpensive, versatile and pack a great dose of dietary fiber thanks to them being seeds," Taub-Dix says. "Lentils are delicious in soups, stews [and] chilis. [They] can be made into vegetarian/vegan burgers or can be pulsed into creamy dips."

Related: Some Say This Childhood Treat Is Great for Gut Health—Here’s What G.I. Docs Want You to Know

4. Avocado

Fiber per serving: 5 grams

Avocado toast isn't some tried-and-true brunch trend. One review lauded the Hass avocado as a rich source of micronutrients and polyphenols, low in sodium and supporting overall health when consumed as part of a plan like the Mediterranean diet.

"Everyone’s favorite healthy fat to spread on top of toast or eat with eggs, not only is creamy and delicious and contains healthy fats but also contains 5 grams of dietary fiber too. It packs both soluble and insoluble fiber," Ehsani says.

5. Chickpeas

Fiber per serving: 6g fiber per 1/2 cup cooked

"Legumes and pulses are the most undervalued foods in the store, yet they are nutritional powerhouses," Taub-Dix says. "Not only do these foods provide fiber, they are also a super source of plant protein as well as providing a wealth of nutrients."

6. Navy beans

Fiber per serving: 19 g per 1 cup cooked

Speaking of legumes...navy beans are another legume with tons of fiber. They pack a whopping 19 grams per cup. Besides a lot of fiber, navy beans are a great tool to help fight against metabolic syndrome. One study found that overweight or obese adults who ate 5 cups of navy beans per week for 8 weeks reported reduced waist circumference, blood sugar and blood pressure.

Related: 20 Foods High In Soluble Fiber

7. Chia seeds

Fiber per serving: 10 grams

Chia seeds are small but mighty (good fiber sources).

"Chia seeds are powerful seeds loaded with 10 grams of dietary fiber for just 2 tablespoons, beating out flaxseeds, a seed they are often compared to," Ehsani says. "Chia seeds pack soluble fiber, a healthy dose of omega 3 essential fats and even 5 grams of protein."

Since they don’t taste like much, she notes that you can easily sprinkle them on just about any food or make them into a pudding.

Taub-Dix adds, "They do provide lots of crunch, and they help you feel fuller for longer."

Bonus: Research published in 2023 found that chia seed consumption could help lower chronic disease risk.

8. Artichoke

Fiber per serving: 7 grams

This unsuspecting veggie is actually packed with tons of fiber. Plus, it also has tons of health benefits. It's been studied to help lower cholesterol, as well as regulate blood pressure.

9. Barley

Fiber per serving: 6 grams

If you adore oats but want to vary the breakfast menu, consider adding barley to your rotation.

"Barely contains beta-glucan, which is a type of fiber known as soluble fiber, and contains 6 grams per 1 cup cooked," Ehsani says. "Barley also contains protein. Plus, you could use it for a sweet or savory dish. For example, add fruit on top for a creamy sweet porridge or add to soups or make into a pilaf."

10. Pears

Fiber per serving: 6 grams (1 medium pear)

For a sweet fiber-filled snack, grab a pear. Not only will you get plenty of fiber, but pears are also a low-glycemic fruit that has been studied to lower the risk of diabetes.

Next, the fatty food cardiologists say is actually great for heart health.

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