30 High Fiber Vegan Foods 

Jump to:

• Why Is Fiber Important?
• How to Meet Your Daily Fiber Needs
• What is Soluble & Insoluble Fiber
• Soluble Fiber 
• Insoluble Fiber 
• High-Fiber Foods
• How to Increase Fiber Intake: 10 Easy Ways 
• 21 High Fiber Vegan Recipes 

Dietary fiber from plant-based foods plays a crucial role in keeping us healthy, satisfied, and feeling light. It aids digestion, supports gut health, and helps regulate blood sugar levels.

According to the U.S. Food and Drug Administration (FDA), the recommended daily intake of fiber is 25 grams per day. While this may seem like a lot, it's entirely achievable by incorporating more whole, plant-based foods into our meals. As we reduce our intake of heavily processed foods and focus on nutrient-dense options like fruits, vegetables, legumes, and whole grains, meeting our daily fiber needs becomes effortless.

Why Is Fiber Important?

Fiber is essential for keeping our bodies functioning properly—especially our digestive system. It plays a key role in:

• Supporting digestion – Fiber helps maintain regular bowel movements and prevents constipation.
• Regulating blood sugar levels – Soluble fiber slows the absorption of sugar, helping prevent spikes and crashes.
• Lowering cholesterol – Certain types of fiber can reduce levels of LDL (bad) cholesterol, promoting heart health.
• Aiding in weight management – According to Mayo Clinic, fiber-rich foods provide a feeling of fullness with fewer calories, making it easier to maintain a healthy weight.

How to Meet Your Daily Fiber Needs

The recommended daily intake of fiber is 25 grams, but reaching this goal can be challenging if you're accustomed to eating processed foods. The key to increasing fiber intake is to focus on whole, nutrient-dense ingredients. Choosing high-fiber foods such as whole grains, legumes, fruits, vegetables, nuts, and seeds is a great place to start.

Incorporating these fiber-rich foods into daily meals can be simple and enjoyable. Try adding beans to salads, swapping white rice for quinoa, snacking on fresh fruit, or blending flaxseeds into smoothies. With small, intentional changes, meeting your daily fiber needs becomes easier and more sustainable.

What is Soluble & Insoluble Fiber

Soluble Fiber 

Soluble fiber dissolves in water, forming a gel-like substance in the digestive tract. This type of fiber helps slow digestion, allowing for better absorption of nutrients while also regulating blood sugar levels.

Additionally, soluble fiber binds to cholesterol particles, helping to lower LDL (bad) cholesterol and reduce the risk of heart disease. Because it absorbs water, it also supports gut health by softening stool and making it easier to pass. Some excellent sources of soluble fiber include oats, chia seeds, and black beans.

Insoluble Fiber 

Insoluble fiber, on the other hand, does not dissolve in water and remains intact as it moves through the digestive system. Its primary role is to add bulk to stool, promoting regular bowel movements and preventing constipation. This type of fiber also helps food pass more quickly through the intestines, reducing the risk of digestive issues like bloating and discomfort. Since insoluble fiber does not break down, it creates a "cleansing" effect in the gut, supporting overall digestive health. Foods rich in insoluble plant-based fiber include whole wheat, carrots, and almonds.

Many plant-based foods contain both soluble and insoluble fiber, making it easy to get a balance of both when eating a varied, whole-food diet.

High-Fiber Foods

Legumes

• Cooked Navy Beans | 140 kcal | 10.5g fiber
• Cooked Split Peas | 117 kcal | 8.3g fiber
• Cooked Lentils | 115 kcal | 7.9g fiber
• Cooked Red Kidney Beans | 126 kcal | 7.4g fiber
• Cooked Lima Beans | 114 kcal | 7g fiber
• Cooked Green Peas | 77 kcal | 5.5g fiber

Whole Grains

• Oat Bran | 246 kcal | 15.4g fiber
• Rolled Oats (Oatmeal) | 350 kcal | 10g fiber
• Whole Wheat | 375 kcal | 8.9g fiber
• Cooked Brown Rice | 360 kcal | 4g fiber
• Cooked Whole Grain Barley | 123 kcal | 3.8g fiber

Fruits

• Pears | 288 kcal | 15g fiber
• Passion Fruit | 97 kcal | 10.4g fiber
• Avocado | 160 kcal | 6.7g fiber
• Raspberries | 57 kcal | 6.4g fiber
• Blackberries | 71 kcal | 5g fiber
• Mango | 71 kcal | 2.1g fiber

Vegetables

• Artichokes | 50 kcal | 5g fiber
• Collard Greens | 32 kcal | 4g fiber
• Brussels Sprouts | 43 kcal | 3.8g fiber
• Broccoli | 34 kcal | 2.6g fiber

Nuts & Seeds

• Chia Seeds | 534 kcal | 27.3g fiber
• Flax Seeds | 534 kcal | 27.3g fiber
• Almonds | 579 kcal | 12.5g fiber
• Sunflower Seeds | 582 kcal | 11.1g fiber
• Buckwheat | 343 kcal | 10g fiber
• Pecans | 691 kcal | 9.6g fiber
• Peanuts | 567 kcal | 8.5g fiber
• Pumpkin Seeds | 574 kcal | 6.5g fiber

Per 100 grams. Data from the U.S. Department of Agriculture FoodData Central.
Kcal = calories. 

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How to Increase Fiber Intake: 10 Easy Ways 

1. Add Vegetables to Every Meal
Incorporate veggies into breakfast, lunch, and dinner—whether as a side salad, steamed mix, or toppings. Try savory oats with sautéed mushrooms, kale, and tofu for a fiber-rich breakfast.

2. Boost Smoothies with Seeds
Chia and flax seeds are easy fiber boosters. Just two tablespoons of chia seeds provide 10g of fiber—about 30% of your daily needs. For extra crunch, make a smoothie bowl and top it with nuts and seeds.

3. Use Cocoa Powder
Cocoa powder contains 2g of fiber per tablespoon—a tasty excuse to add it to smoothies, oats, or baked goods.

4. Reduce Processed Foods
Swap refined foods for whole ingredients. Instead of sugary jam, use fresh berries in your PB&J. Replace white sugar with fiber-rich dates.

5. Eat More Salads
Salads don’t have to be boring! Load them with avocado, lentils, nuts, seeds, and colorful veggies. Try a hearty vegan avocado chick’n salad for extra satisfaction.

6. Make Soups a Staple
Soups are a great way to pack in fiber. Toss in leftover veggies, beans, and lentils. A hearty bean and lentil chili with corn is filling, affordable, and fiber-rich.

7. Choose Brown Rice Over White
Brown rice has 4x the fiber of white rice. Cook it with a bit of salt and vegan butter for flavor.

8. Pick Whole Grain, Seeded Bread
Swap white bread for loaves with nuts, seeds, and whole grains—they’re denser, more filling, and packed with fiber.

9. Eat More Lentils, Peas, and Beans
Legumes are high in fiber. Lentils, for example, contain 8g of fiber per serving and work well in burgers, burritos, salads, and soups.

10. Make Simple Swaps
Adding fiber doesn’t require an extreme diet change. Start by including more plant-based, high-fiber foods in your daily meals.

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21 High Fiber Vegan Recipes 

Ready to take the plunge into an AFFORDABLE plant-based diet? Check out our Guide To A Cheap Plant-Based Diet.