Foods High in Fiber That Support Digestion, Energy, and Fullness

Feeling bloated, sluggish, or constantly hungry? Your body might be calling for more fiber — and it’s time to listen.

Fiber isn’t just about digestion. It keeps you full longer, fuels your gut health, supports your immune system, and even helps reduce the risk of heart disease. And the best part? It’s in the everyday foods you already love.

Think berries, lentils, whole grains, and crunchy seeds — delicious, nutrient-packed, and easier to work into your routine than you might expect.

Unlock the secrets to better digestion, more energy, and improved wellbeing with these fiber-filled food picks and tips.

Key Takeaways

• Fiber supports more than digestion: It fuels gut health, boosts immunity, curbs cravings, and lowers the risk of heart disease — all while keeping you full and energized.
• Both soluble and insoluble fiber matter: These two types work together to manage cholesterol, regulate blood sugar, and maintain regular digestion.
• High-fiber foods aid weight management: Fiber slows digestion, reduces appetite, and supports fat loss — without the need for restrictive diets.
• Small changes make a big impact: Adding berries, lentils, whole grains, veggies, nuts, and seeds to daily meals can help you hit your fiber goals naturally.
• Most people need more fiber: Adult women should aim for 25g daily, men for 38g — spread throughout the day for best results.

What is Fiber, Exactly?

Fiber is a type of carbohydrate your body can’t fully digest — and that’s exactly what makes it powerful.

Unlike other carbs that break down into sugar, fiber moves through your digestive system mostly intact. Along the way, it keeps things moving, helps you feel full, and feeds the good bacteria in your gut.

There are two main types:

• Soluble fiber dissolves in water and helps lower cholesterol and blood sugar.
• Insoluble fiber adds bulk to your stool and supports regular digestion.

Both types work together to keep your body balanced, energized, and thriving from the inside out.

How Fiber Supports Digestive Health

Fiber works behind the scenes to keep things running smoothly, especially in your digestive system. When you eat foods that are high in fiber, the healthy bacteria living in your digestive tract ferment the fiber you can’t digest. It then turns into short-chain fatty acids that fuel your intestinal cells. This fermentation process creates an environment where good bacteria thrive while harmful bacteria struggle to keep up. The result is better digestive functions, reduced inflammation, and a stronger immune system. It adds bulk to your stool, helps everything move along, and keeps you feeling full longer, making it a quiet hero in appetite management.

Fiber also fuels your gut microbiome, the trillions of bacteria that live in your digestive tract and play a major role in your overall health. It acts like food for the healthy bacteria in your digestive tract, according to a study published in Nutrients. When these bacteria feast on fiber, they produce short-chain fatty acids that support your digestive and immune systems.

Even your heart gets in on the benefits. High-fiber diets are linked to a lower risk of cardiovascular disease, research in Frontiers in Nutrition shows . That’s because fiber helps lower cholesterol and reduce inflammation. Plus, fiber-rich foods—like fruits, veggies, legumes, and whole grains—tend to be packed with nutrients. So when you load your plate with fiber, you’re naturally steering away from highly processed foods.

The Role of Fiber in Weight Management

Fiber is an important part to any weight loss plan. 

There is a strong link between fiber consumption and reduced obesity, according to research from Food Science and Human Wellness, and a clinical trial found that nearly two-thirds of participants dropped an average of more than seven pounds just by switching to a high-fiber diet. 

High-fiber foods help slow down digestion, stabilize blood sugar levels, and reduce cravings. They also tend to be less calorie-dense, letting you eat more for less calories, and require moreenergy to chew and digest than low-fiber foods.

How Much Fiber Do You Need to Eat?

You should eat about 38 grams of fiber a day if you are an adult men and 25 grams if you're an adult women, according to PubMed. The easiest way to get there? Spread your fiber out over the day. Add berries to breakfast, toss beans into lunch, and round out dinner with roasted veggies or a hearty grain. 

Little choices add up fast—and your gut (and heart!) will thank you.

Best Fruit Choices for a Fiber Boost

Many fruits are naturally sweet, rich in vitamins, and easy to pack, making them a good way to eat healthier for work-life wellness with little to no prep. Some of the most fiber-rich fruits are:

• Raspberries: These tiny berries have eight grams of fiber per cup. Toss into yogurt or eat straight as a snack.
• Blackberries: Similar to raspberries, blackberries pack in about seven grams of fiber per cup.
• Pears: A medium pear with skin has six grams of fiber. Keep the skin on for maximum nutrition and slice into salads or enjoy whole as an afternoon snack.
• Apples with skin: One medium apple has about four grams of fiber when you eat the skin. Try apple slices with nut butter or cooking them into oatmeal.
• Bananas: A medium banana has three grams of fiber and is arguably the most portable snack in the world — it even comes with its own packaging!

Vegetables Packed With Fiber

Many vegetables are fiber-dense and often come with fewer calories than fruits. They’re versatile and easy to incorporate into your meals. The vegetables highest in fiber are:

• Artichokes: One medium artichoke has 10 grams of fiber, making it one of the foods highest in fiber. Steam them whole for a satisfying appetizer or add artichoke hearts to salads and pasta.
• Broccoli: A cup of cooked broccoli has about five grams of fiber along with many vitamins. Steam it, roast it with olive oil, add to stir fries, or even sneak it into your morning smoothie.
• Sweet potatoes: One medium baked sweet potato with skin has about four grams of fiber and lots of flavor when roasted and topped with a bit of butter or olive oil.
• Carrots: One cup of cooked carrots has approximately three grams of fiber. They’re delicious roasted or raw with hummus for a satisfying crunch.
• Brussels sprouts: These mini cabbages come with four grams of fiber per cup when cooked. 

Whole Grains for Sustained Energy

Whole grains are much healthier than refined grains because they keep their fiber. In fact, bread with just 3% more fiber was found to be more filling and tasty in a study published by Nutrients. That’s because fiber slows digestion, keeping you feeling full longer. Try these fiber-rich whole grains:

• Oats: Half a cup of dry oats has about four grams of fiber. Make overnight oats or cook them into a warm porridge for a comforting meal.
• Quinoa: One cup of cooked quinoa has about five grams of fiber and some complete protein. Use it as a rice substitute or add it to salads.
• Barley: This chewy grain comes with six grams of fiber per cooked cup. You can add it to soups or use it as a healthy side dish.
• Whole wheat bread: Two slices contain about six grams of fiber. Choose brands with whole grains listed as the first ingredient for maximum benefit.

Legumes: The Fiber Powerhouses

Legumes are helpful for meeting both your fiber and protein goals. They’re also budget-friendly and easy to cook. Try incorporating some of these legumes into your diet:

• Lentils: One cup of cooked lentils has an impressive 15 grams of fiber. That’s more than half of the daily fiber intake for adult women.
• Black beans: A cup of cooked black beans has 12 grams of fiber and 15 grams of protein. Add them to tacos or grain bowls for big nutrition gains.
• Chickpeas: One cup of cooked chickpeas has around 11 grams of fiber. You can roast them and toss into a salad or enjoy as a post-workout snack.
• Edamame: A cup of shelled edamame comes with about eight grams of fiber. Steam as a snack or add to stir-fries.

Nuts and Seeds: Crunchy Fiber Allies

Nuts and seeds are small, fiber-packed packages that travel well and add a satisfying crunch to any snack or meal. Some of the best include:

• Chia seeds: Just two tablespoons have about 10 grams of fiber. Soak them overnight and add them to smoothies or yogurt.
• Flaxseeds: Two tablespoons of ground flaxseeds have about four grams of fiber along with omega-3 fats. Sprinkle on oatmeal or blend into smoothies.
• Almonds: Just one ounce of almonds comes with four grams of fiber and healthy fats. These popular snacks offer a solid balance of macros.
• Sunflower seeds: One ounce of sunflower seeds has about three grams of fiber. Sprinkle on salads or add to a homemade trail mix.

High-Fiber Foods Cheat Sheet

Take Charge of Your Health With High-Fiber Foods

Getting more fiber doesn’t have to mean overhauling your diet. Simple swaps—like reaching for whole-grain bread instead of white—can help you feel fuller, support digestion, and boost your energy.

Wellhub gives you access to tools like Lifesum, where you can track your fiber intake and use the macro calculator to see which foods help you feel satisfied and steady throughout the day.

You might already have Wellhub through your employee benefits. Check here to see if you're eligible and start fueling your body with more intention. If not, start a petition to bring Wellhub to your company and make everyday wellness more accessible.

References:

• Akbar, Aelia, and Aparna P. Shreenath. “High Fiber Diet.” PubMed, StatPearls Publishing, 2021, www.ncbi.nlm.nih.gov/books/NBK559033/.
• Alahmari, Layla A. “Dietary Fiber Influence on Overall Health, with an Emphasis on CVD, Diabetes, Obesity, Colon Cancer, and Inflammation.” Frontiers in Nutrition, vol. 11, 13 Dec. 2024, https://doi.org/10.3389/fnut.2024.1510564.
• He, Yang, et al. “Effects of Dietary Fiber on Human Health.” Food Science and Human Wellness, vol. 11, no. 1, Jan. 2022, pp. 1–10, https://doi.org/10.1016/j.fshw.2021.07.001.
• Ioniță-Mîndrican, Corina-Bianca, et al. “Therapeutic Benefits and Dietary Restrictions of Fiber Intake: A State of the Art Review.” Nutrients, vol. 14, no. 13, 26 June 2022, p. 2641, https://doi.org/10.3390/nu14132641.
• Kelly, Rebecca K, et al. “Increased Dietary Fiber Is Associated with Weight Loss among Full Plate Living Program Participants.” Frontiers in Nutrition, vol. 10, 17 Apr. 2023, www.ncbi.nlm.nih.gov/pmc/articles/PMC10150096/, https://doi.org/10.3389/fnut.2023.1110748.
• Wu, Simou, et al. “A New Dietary Fiber Can Enhance Satiety and Reduce Postprandial Blood Glucose in Healthy Adults: A Randomized Cross-over Trial.” Nutrients, vol. 15, no. 21, 27 Oct. 2023, pp. 4569–4569, https://doi.org/10.3390/nu15214569.