Chia seeds are well-known for their fiber content, but depending solely on them might mean missing out on a wider range of nutrients. Check out these seven foods that deliver even more fiber than chia seeds.
1. Pumpkin Seeds
Fiber: 5.1 grams
Serving size: 3.5 ounces
Pumpkin seeds are packed with magnesium, which helps regulate blood pressure. Enjoy them raw or roasted for a quick snack, or sprinkle them over salads, yogurt, or oatmeal for some extra crunch.
2. Spinach
Fiber: 4.3 grams
Serving size: 1 cup
Spinach helps guard against cancer and heart disease. This nutrient-rich leafy green is loaded with vitamins A, C, E, and K, along with iron and folate. Toss it into pasta or soups, or serve it wilted as a side dish to amp up your meal’s nutrition.
3. Avocado
Fiber: 5 grams
Serving size: ½ cup
Avocados are rich in heart-healthy monounsaturated fats, which help reduce “bad” LDL cholesterol. Their creamy texture and nutrients support heart health and lower the risk of cardiovascular disease.
Even if the flesh turns brown, you can still eat cut avocados. Just wrap the unused half tightly and refrigerate to slow down browning.
4. Pear
Fiber: 5.55 grams
Serving size: 1 medium pear
Pears work great as snacks, desserts, or salad toppers. Besides fiber, they provide vitamin C and blood-pressure-lowering phytochemicals. For the most benefits, wash and eat them with the skin on—about half of their fiber is in the peel.
5. Chickpeas
Fiber: 6.3 grams
Serving size: ½ cup
A half-cup of cooked chickpeas also gives you folate, manganese, and over 7 grams of protein. Roast them for a crunchy snack or blend them into hummus.
Since they’re high in fiber and protein, chickpeas are a great meat substitute for plant-based diets—keeping you full and satisfied.
6. Lentils
Fiber: 7.8 grams
Serving size: ½ cup
Lentils are loaded with protein, folate, iron, and both soluble and insoluble fiber. They come in red, orange, black, and green varieties, all of which contain prebiotics—food for the good bacteria in your gut. Eating them helps maintain a healthy gut microbiome.
7. Coconut Meat
Fiber: 4.6 grams
Serving size: 1 ounce
Add unsweetened dried coconut to oatmeal, yogurt, or smoothie bowls for a fiber boost. Coconuts also provide antioxidants, protein, and iron.
Whole coconuts can be stored in a cool, dry place for months, but fresh coconut only lasts a few days in the fridge. For longer freshness, freeze freshly cut coconut.
Why Fiber Matters
Most U.S. adults don’t get enough fiber. Men should aim for 28–34 grams daily (depending on age), while women need 22–28 grams—yet over 90% of Americans fall short.
Eating more fiber supports digestion and may help prevent colon cancer, heart disease, and diabetes. To meet your fiber goals, include a variety of fiber-rich foods, which also provide different vitamins and minerals.
If your current diet is low in fiber, don’t increase your intake too quickly—doing so can cause bloating, gas, or cramps. Instead, gradually add more fiber over a few days or weeks, and drink plenty of water to help it move smoothly through your digestive system.