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If you’re in need of healthier and more regular bowel movements, adding fiber to your diet is definitely the way to go. But did you know that fiber can also lower your cholesterol, steady your blood sugar, reduce your risk of cardiovascular diseases and cancers, and also assist with weight loss? How can one go wrong?

So in an effort to help you gain fiber’s myriad of benefits, let’s take a look at the Top Five Foods you can add to your meals to boost your fiber-game!

Chia seeds are maybe the highest fiber food containing 34.4 of fiber per 100 grams.

#1 Highest Fiber Foods – Chia Seeds

There may not be a single food on Earth containing more fiber than chia seeds. No longer just a kitschy green pet sitting on your window sill, at 34.4 grams of fiber per 4.5 ounces, chia seeds are a true super food.

Sprinkle them on oatmeal, throw them into smoothies and pudding, and even put them in savory dishes like stir fry and chip dip. Don’t be afraid to use chia seeds in just about anything including this yummy popsicle recipe!

Popcorn is a high fiber food containing 14.4 grams of fiber per 100 grams.

#2 Highest Fiber Foods – Popcorn

Did you know that your favorite movie snack is a fiber jackpot? About 1 cup of air-popped popcorn contains a whopping 14.4 grams of fiber! And despite its poor reputation for being slathered in salt and butter, popcorn is a whole grain food that may reduce the risk of diabetes, heart disease, and hypertension.

Check out our healthy “Grown Up Popcorn” recipe!

#3 Highest Fiber Foods – Almonds


Almonds are packed with valuable vitamins and minerals like magnesium, vitamin E, and calcium. But did you know that almonds are a major source of fiber too?

At 13.3 grams of fiber per about 3 Tbsp., this convenient snack can add a satisfying crunch to fruit & oatmeal bowls. Almonds are also perfect in any pastry, and you can even use them to make the flour needed for your confectionery masterpieces!

Here’s an Almond Encrusted Pork recipe for you to enjoy!

At 11 grams of fiber per 100 grams, navy beans just might be the king of high fiber legumes!

#4 Highest Fiber Foods – Navy Beans

At 11 grams of fiber per about 1/2 cup (cooked), navy beans just might be the king of high fiber legumes! Loaded with beneficial micronutrients, navy beans appear to reduce the symptoms associated with Metabolic Syndrome.

Use them in soups, salads, dips, and even to make bean burgers for your next cookout.
Check out our chicken and veggie bean soup that uses the nearly identical cannellini bean as its main ingredient.

Check out this balanced Baby Bear porridge recipe!

#5 Highest Fiber Foods – Oats

There’s a reason why oatmeal is such a popular breakfast staple. Oats are not only incredibly filling, but are great at stabilizing blood sugar. It’s literally the perfect way to guarantee steady energy throughout your morning!

A little over 1 cup uncooked of this versatile vitamin-filled food contains 10.1 grams of fiber.

Just add a little protein powder to create a perfectly balanced meal like this Baby Bear Porridge recipe!

Get A Simple Eating Plan That Actually Gets Results!

If you’re unsure about trying a short-term diet program but you want a program you know you can easily commit to for 28 days, this is the program for you. Reach out for help. We look forward to speaking with you.

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