Foods high in fiber
Fiber slows digestion, which blunts blood-sugar spikes and stretches fullness across the day. It also feeds the bacteria in your gut. Most people get only about half of what they need.
Daily target: 25–38 g.
Top 3 foods high in fiber
Per 100 g, with each food's share of the 28 g daily value.
- 34 g121% DV
Stir a spoonful into yogurt or oats for an easy fiber boost.
ⓘ Realistically eaten by the spoonful, not the 100 g — a normal serving is closer to 10–15 g.
- 27 g96% DV
Grind them so you actually absorb the fiber and omega-3.
ⓘ Realistically eaten by the spoonful, not the 100 g — a normal serving is closer to 10–15 g.
- 13 g46% DV
A handful adds fiber, protein, and magnesium.
Quick tip: Add beans, seeds, or berries to a meal you already eat rather than overhauling the whole plate.
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