TOP 25 Delicious High-Fiber Foods You’re Probably Not Eating (2025)

Introduction

Fiber is one of those silent superheroes in nutrition — often overlooked, but absolutely essential. It supports gut health, regulates blood sugar, lowers cholesterol, and even helps you maintain a healthy weight. Yet according to global health data, most people consume only half the recommended daily intake of fiber, which ranges from 25 to 38 grams.

As we roll into 2025, with rising awareness of gut health, immunity, and clean eating, it’s time to give fiber its due. But instead of repeating the same old advice about whole wheat and broccoli, we’re digging deeper. Here are 25 delicious, underrated, and fiber-packed foods that you’re probably missing out on — and how to enjoy them “High-Fiber Foods”.

🥜 1. Tigernuts (Earth Almonds)

Fiber: 10g per ounce

These ancient tubers are chewy, slightly sweet, and completely nut-free. They contain resistant starch, a type of prebiotic fiber that fuels gut bacteria.

Try it: Snack raw, soak overnight for softness, or blend into smoothies or plant-based milk.

🥬 2. Jicama High-Fiber Foods

Fiber: 6g per cup

Crunchy, slightly sweet, and packed with inulin, jicama is a hydrating, fiber-rich veggie perfect for warm climates and fresh diets.

Try it: Slice into sticks with lime and chili powder, or add to salads.

🍌 3. Green Bananas High-Fiber Foods

Fiber: 3-4g per banana (plus resistant starch)

Unlike ripe bananas, the green ones are rich in resistant starch that bypasses digestion and feeds healthy microbes.

Try it: Use green banana flour in baking, pancakes, or smoothies.

🥒 4. Chayote Squash

Fiber: 4g per cup

A pear-like squash rich in fiber and antioxidants, chayote helps regulate blood sugar and digestion.

Try it: Roast with garlic, sauté in stir-fries, or use raw in slaws.

🫐 5. Blackberries High-Fiber Foods

Fiber: 7.6g per cup

With more fiber than most fruits and a lower sugar content, blackberries are a gut-healthy superfruit.

Try it: Eat fresh, add to oats, or freeze into popsicles.

🌿 6. Artichokes High-Fiber Foods

Fiber: 10g per medium globe

One of the highest-fiber veggies, artichokes are packed with prebiotic inulin and liver-supporting compounds.

Try it: Steam and dip into olive oil or lemon tahini.

🍝 7. Lentil Pasta High-Fiber Foods

Fiber: Up to 13g per serving

This gluten-free, protein-rich pasta offers a double benefit — plant-based protein and a major fiber boost.

Try it: Toss with roasted veggies, pesto, or a spicy marinara.

🥑 8. Avocados

Fiber: 10g per fruit

Creamy, satisfying, and rich in both soluble and insoluble fiber, avocados are an all-in-one health food.

Try it: On toast, in smoothies, or sliced into grain bowls.

🫘 9. Navy Beans

Fiber: 19g per cup (cooked)

Often underrated, navy beans are one of the most fiber-rich legumes around — and they’re loaded with iron and protein too.

Try it: Blend into soups, chili, or mash for dips.

🌾 10. Freekeh

Fiber: 13g per 100g cooked

This ancient grain is made from roasted green wheat and has a smoky flavor with a chewy texture.

Try it: As a base for grain bowls, or in pilafs with herbs and feta.

🍈 11. Figs (Dried)

Fiber: 7g per ½ cup

Sweet, sticky, and full of both fiber and polyphenols, dried figs make a tasty treat that also regulates digestion.

Try it: Pair with nuts, yogurt, or stuff with cheese for appetizers.

🥦 12. Romanesco

Fiber: 4g per cup

A stunning veggie that’s somewhere between broccoli and cauliflower, Romanesco has fiber plus anti-inflammatory benefits.

Try it: Roast with spices or steam and drizzle with lemon-olive oil.

🧄 13. Jerusalem Artichokes (Sunchokes)

Fiber: 2.4g per ½ cup, plus inulin

These knobby tubers are loaded with inulin, making them excellent for gut bacteria.

Try it: Roast like potatoes or slice thinly into salads.

🧃 14. Psyllium Husk

Fiber: 7g per tablespoon

A superstar of soluble fiber, psyllium helps lower cholesterol and regulate digestion.

Try it: Mix with water or add to smoothies, muffins, or oatmeal.

🍠 15. Purple Sweet Potatoes

Fiber: 5g per medium potato

Their rich color comes with anthocyanins — powerful antioxidants — and a generous dose of fiber.

Try it: Bake, mash, or roast with rosemary.

🌰 16. Chestnuts

Fiber: 3g per ounce

Unlike other nuts, chestnuts are starchy, lower in fat, and high in fiber — with a unique sweet flavor.

Try it: Roast and snack, or puree into soups.

🍐 17. Asian Pears

Fiber: 4g per medium pear

Crunchier and juicier than regular pears, these are hydrating and filling.

Try it: Slice into slaws, eat raw, or grill with cinnamon.

🧅 18. Leeks

Fiber: 1.6g per ½ cup (plus prebiotic inulin)

Leeks are from the onion family and rich in inulin, which supports your microbiome.

Try it: Sauté into soups, risottos, or egg dishes.

🫛 19. Edamame

Fiber: 8g per cup (cooked)

Young soybeans are protein-packed and loaded with both fiber and essential amino acids.

Try it: Boil, sprinkle with sea salt, or add to stir-fries.

🌰 20. Flaxseeds

Fiber: 3g per tablespoon

Rich in omega-3s, lignans, and soluble fiber, flaxseeds are a nutritional powerhouse.

Try it: Add ground flax to oatmeal, smoothies, or baked goods.

🥣 21. Barley (Whole)

Fiber: 6g per cup (cooked)

Barley contains beta-glucan, a unique fiber that lowers cholesterol and improves satiety.

Try it: Use in stews, soups, or grain salads.

🌿 22. Okra

Fiber: 3.2g per cup (cooked)

Okra’s slimy texture comes from soluble fiber — great for digestion and blood sugar control.

Try it: Grill, roast, or stew in gumbo.

🍊 23. Passion Fruit

Fiber: 2g per fruit

Tart and tropical, this fruit is packed with antioxidants and seeds rich in fiber.

Try it: Scoop onto yogurt or blend into smoothies.

🥕 24. Parsnips

Fiber: 7g per cup (cooked)

Parsnips look like pale carrots but are starchier, sweeter, and more fibrous.

Try it: Roast with herbs or mash like potatoes.

🌿 25. Hemp Seeds

Fiber: 1.2g per tablespoon

High in protein and healthy fats, hemp seeds also bring a surprising fiber boost — especially when combined with other high-fiber foods.

Try it: Sprinkle over salads, yogurt, or smoothie bowls.

✅ Bonus: Tips to Boost Daily Fiber Intake

Even with all these great foods, fiber won’t help unless you’re consistent. Here are a few tips to meet your daily goal:

• Start your day with fiber: Oats, flax, chia, and berries are a great breakfast base.
• Hydrate more: Fiber needs water to move effectively through your gut.
• Add, don’t subtract: Don’t focus on cutting foods. Focus on adding fibrous ones to every meal.
• Track your intake: Use a food tracking app to hit your daily 25–38g target.

🎯 Conclusion

High-fiber foods aren’t just about regular digestion — they’re tied to reduced risk of heart disease, diabetes, inflammation, and even certain cancers. With these 25 delicious options, you can make 2025 the year you finally upgrade your fiber game. Whether you’re keto, plant-based, gluten-free, or just aiming to feel better, there’s a fiber source on this list for you.

Ready to feel lighter, healthier, and more energized?

👉 Challenge yourself: Try adding at least one new high-fiber food to your meals each week and notice the difference in your digestion and energy.