Updated July 8, 2026 · 6 min read · By the Mi Herbario editorial team
Fiber is one of the most underrated parts of a healthy diet — it supports digestion, fullness and steady energy. Here's where to find it and how to eat more.
Why fiber matters
Fiber supports regular digestion, feeds beneficial gut bacteria, and helps you feel full. Most people eat far less than recommended.
High-fiber foods
Food
Fiber (approx.)
Lentils (1 cup cooked)
~15 g
Black beans (1 cup)
~15 g
Chia seeds (2 tbsp)
~10 g
Oats (1 cup cooked)
~4 g
Apple (with skin)
~4 g
Broccoli (1 cup)
~5 g
Easy ways to eat more fiber
Add beans or lentils to soups and salads.
Choose whole grains over refined.
Sprinkle chia or flax on yogurt and oats.
Keep the skin on fruits and vegetables.
Tip: increase fiber gradually and drink enough water — adding too much too fast can cause bloating.
Precautions
Ramp up slowly to avoid gas and bloating.
Drink plenty of water alongside fiber.
If you have a digestive condition, ask your doctor about the right amount.
Frequently asked questions
What foods are highest in fiber?
Legumes (lentils, beans), chia seeds, whole grains, and fruits and vegetables with the skin on.
How much fiber do I need a day?
General guidance is around 25-30 g a day, but increase gradually with plenty of water.
Why does fiber make me bloated?
Adding too much too fast is the usual cause — increase slowly and hydrate.
About this article: written and reviewed by the Mi Herbario editorial team, with careful wording and trusted sources. Last reviewed: July 2026. Educational content, not a substitute for medical advice.