Vegans and vegetarians usually don’t struggle to find high in fiber meals, however it does happen. Fiber and plant based diets go hand and hand, some have a lot more than others. These high fiber foods are perfect for a healthy diet and constipation! They are listed from highest to lowest per 100 grams so you can easily decide what to eat!
What is fiber?
Fiber is the part of plant based food that is not entirely broken down by the human digestive enzyme. They are categorized into 3 groups based on their chemical composition: solubility, viscosity, and fermentability. This effects how it’s broken down by the body. Fiber aids in gut health and digestive functionality. Source
1. Chia seeds
| Dietary Fiber | 34 grams | 136% |
Tiny tiny black seeds that are incredibly popular in the natural health community and for good reason. They’re rich in nutrition and contain high amounts of magnesium. There are so many reasons why this super-food is well worth adding to your diet. High in soluble fiber, 1 tbsp of chia seeds can go a very long way. They are amazing thickeners for smoothies, toppings for salads, and coatings for protein balls. In addition to being a great source of plant protein, they are also rich in omega-3 fatty acids. What high fiber foods should you eat? Chia Seeds! My favorite chia seed recipe is this overnight oats with fruit.
2. Pumpkin seeds
| Dietary fiber | 18 grams | 72% |
Pumpkin seeds are the north American pepita de calabaza, which in Spanish means “little seed of squash.” They are small, flat, and oval with a greenish brown color but can also be white or yellow. They are rich in nutrients and calories making them a great food crop for humans. Furthermore they are especially high in macronutrients like healthy fats, Linoleic and oleic acid‘s, protein and fiber.
3. Chickpeas
| Dietary fiber | 17 Grams | 68% |
The chickpea is a type of legume that’s packed with nutrients, such as minerals and protein. They are a fiber-full favorite to add to soups or salads, in hummus or roasted for a quick crunchy snack. Chickpeas are also called Garbanzo beans and they are an amazing source of fiber and plant based protein. My favorite Garbonzo bean recioe is this kale chickpea stirfry.
4. Beans
| Dietary fiber | 16 grams | 64% |
Beans are one of the longest known cultivated plants. They were grown in Afghanistan and Thailand during a time that pre-dates ceramics! They have been an important source of protein, fiber, and nutrients to humans for centuries. A popular go to high fiber food for constipation. Common we eaten beans include kidney, pinto, and navy beans. Beans are amazing in burritos, tacos, veggie burgers, protein bowls, soups, and chilis. Try this healthy stirfry with beans and vegetables.
| Calories 347 | Cholesterol 0 mg 0% | Dietary fiber 16 g 64% |
| Total Fat 1.2 g 1% | Sodium 12 mg 0% | Sugar 2.1 g |
| Saturated fat 0.2 g 1% | Total Carbohydrate 63 g 21% | Protein 21 g 42% |
| Vitamin C 10% | Calcium 11% | Iron28% |
| Vitamin D 0% | Vitamin B6 25% | Magnesium 44% |
5. Almonds
| Dietary Fiber | 13 grams | 52% |
Almonds can be made into almond flour for gluten free and keto baking. Fiber content is 4 grams per 3 tablespoons meaning you need about 1 cup of almonds to achieve your daily recommended fiber. You can get fiber from consuming almond butter but not almond milk. Try almonds in Trail mix, Popcorn, Granola bars, and Quinoa. Or simply snack on roasted almonds whole!
6. Popcorn
| Dietary Fiber | 13 Grams | 52% |
Popcorn turns out to be one of the best snacks for fiber intake. Air-popped popcorn with less oil and minimal salt is a healthy snack. Eat it plain or make treats with it like caramel or cheese balls.
7. Pistachios
| Dietary fiber | 10 Grams | 40% |
Pistachios grow as seeds (despite being called nuts) from a pistachio tree. The color is usually lightish green but can be different shades of green and even yellows. They tend to have a nutty earthy sweet flavor. They’ve been consumed for 1,000s of years too. Eat them plain, crushed in salads, or even soaked and blended into vegan cheese!
8. Sunflower Seeds
| Dietary Fiber | 9 Grams | 36% |
Sunflower seeds grow on big yellow sunflowers! They are most known for being salted and roasted eaten out of a snack bag. 3 types of sunflower seeds are common: linoleic, high oleic, and sunflower oil seeds. They all have different levels of monounsaturated, saturated, and polyunsaturated fats.
9. Lentils
| Dietary fiber | 8 grams | 32 % |
Lentils are a legume of which the majority of the worlds production comes from Canada and India. They look like little tiny beans, grow in pods, and come in red, brown, black, and green. Lentils are classed based on to size, whether they are split or whole, or shelled or unshelled. You might enjoy this simple recipe for lentil and avocado wraps.
10. Avocado
| Dietary fiber | 7 grams | 28% |
Who doesn’t love avocado especially on the plant based diet? This savory piece of produce is actually botanically a fruit. It’s Delicious in guacamole, burritos, tacos, on toast, and even vegan desserts like brownies! It’s even low in carbohydrates, making it fun for keto diets too.
Avocados are native to the highland regions of south-central Mexico and Guatemala. They grow on trees and are partially self pollinating. Mexico is the leading producer of avocados. Furthermore in 2019 they supplied 32% of the world total consumption.
11. Raspberries
| Dietary fiber | 7 Grams | 28% |
These red and tart berries are a beloved high fiber food for constipation. Try this fruit for so many recipes like tea, salad, pie, and other pastries and baked goods. They are a favorite for keto desserts too. This aggregate fruit is grown for the fresh fruit market, for commercial processing into individually quick frozen fruit, purée, juice, dried fruit, and more.
12. Quinoa
| Dietary Fiber | 7 Grams | 25% |
This pseudo-cereal that has become powerfully loved among the health food community. That’s because it is rich with many nutrients. You can use it in a million different ways too. For example stuffed acorn squash, pasta salad, veggie Burgers, power bowls and more. It contains all all of the benefits of whole grains and protein-rich seeds.
13. Artichokes
| Dietary Fiber | 5.7 Grams | 23% |
Artichokes are a great high fiber food to eat on toast, pizza, in salad, or in a delicious vegetable dip. They are also amazing steamed to perfection with some oil. But can you eat 4 artichokes in a day? I think I could! Artichokes are cousins with thistle and are known for their richness in fiber which comes to about 10 grams in a medium artichoke. A simple recipe for slow cooker artichokes can really hit the spot.
14. Blackberries
| Dietary Fiber | 5 Grams | 20% |
Just like raspberries, blackberries are rich in antioxidants, fiber, vitamin C and K. Eat them fresh, frozen, blended, in yogurt, smoothies, salads, and baked goods. They are delicious in so many dishes like smoothies, ice cream, sorbet, and even salads!
15. Green Peas
| Dietary Fiber | 5 Grams | 20% |
Green peas have 9 grams of fiber per cup, try eating larger servings to add more fiber to your diet. In fact split peas contain over 16 grams of fiber in one cup.
16. Brussel Sprouts
| Dietary Fiber | 3.8% | 15% |
Brussels sprouts are a cruciferous vegetable related to broccoli. In addition to fiber they are very high in vitamin K, folate, and potassium, folate. They are delicious steamed, stir fried, air fried, and even raw in a brussels sprout slaw.
They have 4 grams of fiber per cup, so you could eat 7 cups of brussels sprouts and reach your daily recommended fiber intake. Not that you would want to eat that much in one day! They are also full of essential micronutrients like vitamin C and vitamin k.
17. Pears
| Dietary fiber | 3.1 Grams | 12% |
Pears are popular because they are a tasty and nutritious fruit. They are produced and eaten all over the whole world! In fact it’s one of the best fruit sources of fiber. In fact they’re particularly high in soluble fiber, especially in compared to other fruits.
18. Sweet Potatoes
| Dietary Fiber | 3 Grams | 11% |
Have some high in fiber meals with sweet potatoes! Sweet potatoes can be a tasty snack all by themselves or used as an ingredient in bakes, cakes, cookies, soups, stir frys and more. They are so delicious and rich in nutrients like vitamin A which is great for eye health and vision. They’re also packed with potassium, beta carotene, and B vitamins.
19. Carrots
| Dietary fiber | 2.8 Grams | 11% |
Carrots are an amazing what high fiber food to eat! contribute to weight loss, lower blood cholesterol, reduced risk of cancers. They are amazing in many recipes, boiled, steamed, or grated into salads and desserts. One thing I love to do with these root vegetables is spiralize them into noodles and make vegetable pasta!
20. Broccoli
| Dietary Fiber | 2.6 Grams | 10% |
Broccoli is an amazing source of fiber and protein in comparison with most vegetables. They’re great steamed, stir fried, or turned into a slaw for various uses. Cruciferous star veggie broccoli is known for being full of nutrients like vitamin C, vitamin K, iron, folate and potassium.
Broccoli is one of the best vegetables to include in your next fiber rich dinner or lunch. It has some of the highest-fiber content out of most vegetables. This cruciferous vegetable also has lots of the antioxidant polyphenols.
21. Bananas
| Dietary Fiber | 2.6 Grams | 10% |
Bananas are an amazing source of various nutrients for example: vitamin C, vitamin B6, and potassium. This perennial favorite is so versatile as it can be eaten alone, in smoothies, bread, muffins, ice cream, and more. One medium-size banana provides 3 grams of fiber! The less ripe a banana is the more fiber and nutrients is contains because as it ripens it’s starches transform into sugars, thus lowering its fiber-linked benefits.
22. Apples
| Dietary fiber | 2.5 Grams | 9% |
Everyone loves apples because they are so tasty and satisfying! Luckily they are also particularly rich in fiber. I especially like them in salads. While the old saying that “an apple a day keeps the doctor away” isn’t always true, according to research, Apples definitely aid in staying healthy. Additionally they are a sweet way to get your fiber intake up. They are also a great source of vitamin C, support your immune system and pack various vitamins and minerals.
In addition to being a great source of the soluble fiber pectin, they have many health benefits like a reduced risk of obesity and colon cancer.
23. Oranges
| Dietary fiber | 2.4 Grams | 9% |
Oranges are actually a hybrid between a Palmelo and a Mandarin, I didn’t even know that until I was researching this article! People have been enjoying oranges for hundreds of years in fact the earliest known mentioned of an orange was in Chinese literature circa 314 BC. Did you know oranges are a surprisingly good source of fiber? They are also rich in vitamin C, antioxidants, and potassium which are also a must have for health.
24. Kale
| Dietary Fiber | 2 Grams | 8% |
Kale is packed with a variety of vitamins and minerals. This leaf cabbage is one of a group of cabbage cultivars grown for their edible leaves.
However certain kale leaves grown to be sold as ornamentals. The leaves on the plants are green or deep purple. Fresh kale has a shelf life of about 5 to 7 days. It’s delicious in smoothies, stir fries, salads, and more.
25. Oatmeal
| Dietary fiber | 1.7 Grams | 6% |
Try high in fiber meals with oats! Oatmeal is the prepared result of processed oats. They are de-husked, steamed, and flattened. Sometimes they are processed into a coarse flour made of hulled oat grains. There are a few varieties of oatmeal: Ground oats are also known as white oats. Steel-cut oats are also known as coarse oatmeal, Irish oatmeal, or pinhead oats! Then you also have rolled oats oatmeal which is a traditional thick and old fashioned dish. However they can made thinner or flatter and are called “instant rolled oats” because they cook faster. Oatmeal is nutritious all around. Try this oatmeal muffin recipe with cocoa nibs!
26. Dates
| Dietary fiber | 8 Grams | 32% |
Dates are an amazing addition to many baked goods that are vegan. They add a level of sweetness that can’t be beat. And, they have lots of fiber for your diet.
27. Dark Chocolate
| Dietary fiber | 10 Grams | 40% |
I’ll never say no to dark chocolate. I love having a few squares when I need a pick-me-up. Believe it or not, dark chocolate is a decent source of fiber!
28. Figs
| Dietary fiber | 8 Grams | 32% |
If you’re not familiar with figs, you should give them a shot. I like to incorporate them into recipes for a unique flavor and texture. And, they have lots of fiber if other ingredients in your meal don’t.
29. Artichokes
| Dietary fiber | 5 Grams | 20% |
I could eat artichokes every day! They can be a challenge to cook with, but once you get it right, you’ll never want to go back. They’re really satisfying and taste great with rice.
30. Carrots
| Dietary fiber | 2.8 Grams | 11% |
Carrots are delicious when they’re made into a juice, chopped into stir fries, or boiled in soups. Sweet and full of nutrients, you can’t go wrong with this affordable veggie.