12 Foods With More Fiber Than a Bowl of Oatmeal (2025)

Oatmeal is a classic breakfast choice packed with fiber, which supports heart health and digestion. It provides about 4 grams (g) per cooked cup. However, prunes, lentils, figs, and other foods contain even more fiber than oatmeal.

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1. Split Peas

Fiber: 8.2 g
Serving size: 1/2 cup cooked

Split peas are the seeds of dried, split, and peeled peas. They are similar to lentils and are often used in soups and stews. Split peas are packed with fiber.

Take your time when adding high-fiber foods like split peas to your diet. Increasing your daily fiber intake too quickly could lead to uncomfortable symptoms like bloating, abdominal cramping, and gas.

2. Lentils

Fiber: 7.8 g
Serving size: 1/2 cup cooked

Lentils (pulses) are in the legume family. Legumes are fiber-rich plants that include lentils, peas, and beans. Lentils are rich in several nutrients, including fiber.

Lentils are hearty, and you can add them to soups, stews, and stir-fries. Consider making a large batch at the start of the week for healthy lunches for days.

3. Figs

Fiber: 7.3 g
Serving size: 1/2 cup

Figs are fruits that grow on shrubs. You can eat them fresh, dried, or cooked. Thanks to their high fiber content, research shows that adding figs to your diet may reduce the risk of constipation, bloating, and abdominal discomfort.

4. Lima Beans

Fiber: 13.2 g
Serving size: 1 cup cooked

Lima beans (also known as butter beans) are part of the legume family. They are packed with fiber and other essential nutrients. Cooked lima beans have a creamy texture and A slightly sweet flavor. Add lima beans to your favorite soups, stews, or side dishes to boost your meal’s fiber content and health benefits.

5. Chickpeas

Fiber: 6.3 g
Serving size: 1/2 cup

Chickpeas (also called garbanzo beans) are another tasty member of the legume family. This plant-based protein is rich in fiber, folate, iron, and more.

Chickpeas are versatile. You can enjoy them cooked, mashed, or roasted. Consider whipping up homemade hummus to get their health benefits in a creamy dip. Or try roasting chickpeas for a crunchy afternoon snack.

6. Prunes

Fiber: 6.2 g
Serving size: 1/2 cup

Prunes (dried plums) contain fiber known for its digestive benefits. Prunes contain soluble and insoluble fiber, which helps to boost digestive health and prevent constipation.Research found that drinking 2 ounces (oz) of prune juice daily helped relieve constipation symptoms.

You can add prunes to your diet by topping yogurt or oatmeal. You could also blend a couple in your morning smoothie.

7. Popcorn

Fiber: 5.8 g
Serving size: 3 cups air-popped

Try increasing your daily fiber intake with a fun snack like popcorn. Air-popped popcorn contains a good amount of fiber and is very low in fat and calories.

To keep your popcorn snack healthy, avoid the movie theater butter. Try drizzling air-popped popcorn with olive oil, dried herbs, and Parmesan cheese.

8. Kidney Beans

Fiber: 5.7 g
Serving size: 1/2 cup cooked

Kidney beans are a hearty, tasty legume that contains fiber and is rich in protein. They help keep you full and satisfied between meals.

Cooked kidney beans are a staple in many types of chili and soup. Adding legumes like kidney beans to your diet can stabilize blood sugar levels and reduce the risk of diabetes.

9. Quinoa

Fiber: 5.2 g
Serving size: 1 cup cooked

Quinoa tastes like a grain but comes from a seed. This plant-based protein is rich in fiber and other nutrients, such as protein, magnesium, folate, and B vitamins.

Quinoa is a versatile protein served as a salad, side dish, or even cooked like oatmeal for a hearty breakfast.

10. Pears

Fiber: 5.5 g
Serving size: 1 medium pear

Pears are a juicy, sweet fruit that can be eaten fresh or cooked (including the skin). Add sliced pears to your morning bowl of oatmeal to increase your fiber intake. Roasted pears are sweet enough for dessert or a fun snack for the whole family.

11. Apples

Fiber: 4.8 g
Serving size: 1 medium apple

Apples are rich in fiber, most of which is found in the skin. An apple a day boosts your fiber intake, potassium, and vitamin C.

Apples get their fiber from pectin, a plant-based starch. Studies show that eating pectin-rich foods can prevent constipation and reduce the need for laxative medication.

12. Grapefruit

Fiber: 4.9 g
Serving size: 1 grapefruit

Citrus fruits are high in vitamin C and often known for their immune system benefits, but they’re also good for your gut. The fiber in grapefruit helps regulate bowel movements and keeps the gut microbiome healthy.

Key Takeaways

• Fiber is important for overall health, helping to reduce the risk of heart disease and supporting digestion.
• Oatmeal is a good source of fiber, but many foods, like fruits, vegetables, legumes, whole grains, nuts, and seeds, offer even more. Gradually add a variety of high-fiber foods to your diet to minimize side effects like gas and bloating.
• Consult a healthcare provider to determine how much fiber is right for you.