10 Foods With More Fiber Than a Bowl of Oatmeal

Oats are almost synonymous with fiber—a hearty bowl for breakfast can help support gut and heart health, and help you feel full after eating.

Just one half-cup of uncooked oats (about 1 cup of oatmeal) has 4 grams of fiber. That’s nothing to shake a stick at, but there are plenty of other foods that pack a bigger fiber punch.

Looking to change up your fiber source? Reach for one of these 10 foods instead—or add it to your bowl of oatmeal for double the impact.

Fiber: 15.6 grams per cup

One cup of lentils provides 15.6 grams of fiber and is high in plant-based protein, packing 17.9 grams. They are also high in several vitamins and minerals, like iron, magnesium, folate, zinc, and potassium.

Fiber and protein slow digestion and stimulate the release of satiety hormones, helping you feel full after eating.

Fiber: 13.5 grams per (201-gram) avocado 

One avocado (201 grams) has 13.5 grams of fiber, which is 48% of your daily fiber needs. Unlike most fruits, avocados are low in carbs, making them a good choice for those following low-carb diets.

Avocados are also high in vitamins E and C, magnesium, and folate.

Fiber: 9.69 grams per cup

Artichokes are an excellent source of fiber, coming in at nearly 10 grams per cup. They are also a good source of magnesium and potassium, which are great for heart health.

Choosing foods rich in heart-health-supportive nutrients, such as fiber, magnesium, and potassium, could help lower your risk of heart disease. 

Fiber: 8 grams per ounce 

Cacao nibs provide high amounts of fiber and minerals like magnesium, manganese, and copper. Plus, they’re high in flavonoid compounds, like catechin and epicatechin, which help protect your cells from damage.

Fiber: 15.4 grams per cooked cup 

Pinto beans are one of the richest sources of fiber you can eat.

They are also high in protein, containing 15.4 grams per cup, and provide several vitamins and minerals, including zinc, selenium, potassium, and magnesium. 

Fiber: 9.75 grams per ounce 

Chia seeds are high in fiber and minerals like calcium, iron, manganese, selenium, and magnesium.

An ounce of chia seeds also packs quite the magnesium punch, which is needed for DNA synthesis, muscle contraction, nerve function, and blood pressure and blood sugar regulation.

Fiber: 8 grams per cup

Raspberries are packed with fiber and are also high in vitamins and minerals, like manganese, vitamin K, and vitamin C.

In addition to vitamin C, raspberries have other antioxidant plant compounds that help protect cells from oxidative damage.

Fiber: 7 grams per cup  

Teff is an ancient grain that’s high in fiber and protein. It has a glycemic index (GI) of around 36.7, which is considered low. This means it has less of an impact on blood sugar levels than other carb sources, like white rice or white bread.

Teff is naturally gluten-free, making it a safe choice for those with celiac disease or non-celiac gluten sensitivity (NCGS). 

Fiber: 9 grams per cup 

A cup of cooked acorn squash is a great source of fiber, but it’s also high in vitamins and minerals, like magnesium, vitamin C, potassium, and vitamin A. Vitamin A is essential for vision, immune function, cognitive function, and reproductive health.

Fiber: 5.62 grams per 2-tablespoon serving 

If you’re looking to add more fiber to your oatmeal or other breakfast dishes, consider a sprinkle of flaxseeds.

Flaxseeds are high in several vitamins and minerals, including magnesium, copper, and selenium, a mineral that’s important for immune and thyroid health and acts as a powerful antioxidant in the body.

Fiber is important for the health of the digestive system and heart, and also helps you feel full after eating. Getting enough fiber is critical, and not getting enough could increase your risk of health conditions, like heart disease, colon cancer, and constipation.

The amount of fiber you need each day depends on your age and sex:

• Women ages 18-50: 25-28 grams
• Women ages 51+: 22 grams
• Men ages 18-50: 31-34 grams
• Men ages 51+: 28 grams

To meet your daily fiber intake goals, it’s important to include fiber-rich foods, such as fruits, vegetables, seeds, and beans, at most meals and snacks. 

Though oats are a healthy breakfast option that provides some fiber, other foods, like raspberries, lentils, chia seeds, avocados, and teff, contain more of this important nutrient than oats.

If you’re looking to boost the fiber content of your breakfast, consider adding some of these foods to your oats or creating new, high-fiber breakfast recipes using the foods listed above.