loamThe high-fiber foods table
Values below are approximate grams of total fiber per 100 g, measured raw or dry unless noted otherwise. Real meals depend on portion size, so treat this as a reference for building plates — not a strict target sheet.
| Food | Fiber /100 g | Type it's richest in |
|---|---|---|
| Chia seeds | 34g | Soluble + insoluble |
| Flaxseed | 27g | Soluble |
| Oat bran | 15g | Soluble + prebiotic |
| Almonds | 12.5g | Insoluble |
| Chickpeas | 12g | Mixed |
| Lentils | 11g | Insoluble |
| Rolled oats | 10.6g | Soluble + prebiotic |
| Black beans | 8.7g | Mixed |
| Avocado | 6.8g | Mixed |
| Walnuts | 6.7g | Insoluble |
| Raspberries | 6.5g | Mixed |
| Broccoli | 3.3g | Insoluble |
| Pear (with skin) | 3.1g | Soluble |
| Carrot | 2.8g | Mixed |
| Quinoa (cooked) | 2.8g | Mixed |
| Banana | 2.6g | Mixed + prebiotic |
| Apple (with skin) | 2.4g | Soluble |
Where the big wins are. The biggest gains come from legumes, whole grains, nuts and seeds — a single serving of lentils or chia can cover a large share of your day. And when a food has an edible skin, like an apple, pear or potato, eating it keeps the insoluble fiber intact instead of peeling it away.
Fiber by food group
Rather than memorising a table, it helps to think in groups:
- Legumes (beans, lentils, chickpeas) — the heavy hitters, routinely 8–12 g per 100 g.
- Whole grains (oats, barley, rye, quinoa) — easy to build a whole meal around.
- Nuts & seeds (chia, flax, almonds, walnuts) — dense enough to sprinkle onto anything.
- Fruit (raspberries, pears, apples with skin, avocado) — sweetness with fiber built in.
- Vegetables (broccoli, carrots, leafy greens) — lower density but easy to eat in volume.
Different foods also skew toward different fiber types, so it's worth balancing soluble vs. insoluble fiber rather than chasing one number, and mixing in a few sources of prebiotic fiber to feed your gut bacteria directly.
Turn the list into a habit
You don't need to memorise grams to make this useful. Anchor each meal on one or two high-fiber foods from the table — beans at lunch, oats at breakfast, nuts as a snack — and vary which ones you reach for from week to week. That's also the idea behind eating 30 plants a week: variety does more for your gut than any single "superfood."
184 foods, fiber already counted
loam ships with a curated catalog of 184 whole foods, each with per-portion fiber pulled from USDA data and split into soluble, insoluble and prebiotic — so you log a food in seconds and see exactly what it adds. Free, no account, private by design.
Download loam on the App Store →Frequently asked
What food has the most fiber?
Among everyday whole foods, chia and flaxseed top the list, followed by legumes and oat bran. Supplements like psyllium husk and inulin are higher still, but they're concentrates rather than whole foods.
What are high-fiber foods for constipation?
Insoluble-fiber-rich foods help most: wheat bran, whole grains, vegetables, and fruit skins add bulk and keep things moving — paired with enough water to let the fiber do its job.
Are oats high in fiber?
Yes — oats have roughly 10–15 g of fiber per 100 g, and much of it is soluble and prebiotic, which is why they're known for steadying digestion and feeding gut bacteria.
Sources: fiber values are approximate, based on USDA FoodData Central and standard nutrition references. loam's own catalog uses USDA FoodData Central (CC0). loam supports general wellness and education — it is not medical advice.