30 High-Fiber Foods: Getting Enough Fiber on a Plant-Based Diet 

High-fiber vegan foods include legumes, whole grains, fruits, vegetables, nuts, and seeds. Foods like beans, lentils, oat bran, chia seeds, berries, and vegetables provide the most fiber per serving while remaining affordable and widely available.

Fiber is an essential part of a healthy diet, yet many people do not get enough of it. If you eat a plant-based or vegan diet, fiber is easier to get than most people realize, especially when you focus on whole, minimally processed foods.

Jump to:

• What Is Fiber?
• Why Fiber Is Important
• How Much Fiber Do You Need?
• Highest-Fiber Vegan Foods (Per 100 Grams)
• High-Fiber Legumes
• High-Fiber Whole Grains
• High-Fiber Fruits
• High-Fiber Vegetables
• High-Fiber Nuts and Seeds
• High-Fiber Vegan Foods on a Budget
• How to Increase Fiber Intake: 10 Easy Ways 
• 21 High Fiber Vegan Recipes 
• Frequently Asked Questiosn About Fiber

What Is Fiber?

Fiber is a type of carbohydrate found in plant foods that your body cannot fully digest. Instead of being broken down for energy, fiber passes through your digestive system and supports gut health, blood sugar control, and overall digestion.

There are two main types of fiber, and both are important.

Soluble Fiber

Soluble fiber dissolves in water and forms a gel-like substance in the gut. It helps slow digestion and can support healthy cholesterol and blood sugar levels. You will find soluble fiber in foods like oats, beans, lentils, apples, citrus fruits, and chia seeds.

Insoluble Fiber

Insoluble fiber does not dissolve in water. It adds bulk to stool and helps food move through the digestive tract more efficiently. Whole grains, vegetables, nuts, seeds, and wheat bran are common sources.

Most plant foods contain a mix of both types.

Why Fiber Is Important

Getting enough fiber supports several key aspects of health.

Fiber helps keep digestion regular and supports a healthy gut microbiome. It can also help you feel fuller for longer, which may support weight management. Diets high in fiber are associated with better blood sugar control and may reduce the risk of heart disease over time.

For people eating a vegan or plant-based diet, fiber intake is often higher than average, but it still depends on food choices. Highly processed vegan foods can be low in fiber, while whole foods are naturally rich in it.

How Much Fiber Do You Need?

General daily fiber recommendations are:

• About 25 grams per day for adult women
• About 38 grams per day for adult men

Many people fall short of these targets. Gradually increasing fiber intake and drinking enough water can help prevent digestive discomfort.

Highest-Fiber Vegan Foods (Per 100 Grams)

The following foods provide some of the highest fiber content among common plant-based options. Fiber values are approximate and may vary by preparation and source.

• Chia seeds
• Flax seeds
• Oat bran
• Lentils
• Navy beans
• Black beans
• Split peas
• Raspberries
• Artichokes
• Green peas

These foods are especially useful if you are trying to increase fiber without relying on supplements.

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

High-Fiber Legumes

Legumes are one of the most reliable and affordable sources of fiber on a plant-based diet.

Beans such as black beans, kidney beans, navy beans, and pinto beans are rich in both soluble and insoluble fiber. Lentils and split peas are also high in fiber and cook relatively quickly, making them practical for everyday meals.

Adding legumes to soups, stews, rice dishes, salads, and wraps is an easy way to increase daily fiber intake.

High-Fiber Whole Grains

Whole grains provide fiber along with complex carbohydrates and micronutrients.

Oat bran is especially high in fiber and contains more fiber per serving than rolled oats. Other good options include whole wheat, barley, bulgur, quinoa, and brown rice.

Choosing whole grains instead of refined grains makes a significant difference in overall fiber intake.

High-Fiber Fruits

Fruits contribute fiber along with natural sweetness and hydration.

Berries, especially raspberries and blackberries, are among the highest-fiber fruits. Apples, pears, oranges, and bananas also provide fiber, particularly when eaten with the skin where applicable.

High-Fiber Vegetables

Vegetables are a consistent source of fiber and volume in plant-based meals.

Artichokes, green peas, broccoli, Brussels sprouts, carrots, and leafy greens all contribute meaningful amounts of fiber. Eating a variety of vegetables helps ensure you get different types of fiber and nutrients.

High-Fiber Nuts and Seeds

Nuts and seeds are fiber-dense but also higher in calories, so portion size matters.

Chia seeds and flax seeds stand out for their fiber content. Almonds, sunflower seeds, and pumpkin seeds also contribute fiber along with healthy fats.

Adding small amounts to oatmeal, smoothies, or salads can boost fiber intake without much effort.

High-Fiber Vegan Foods on a Budget

Getting enough fiber does not require expensive specialty products.

Affordable high-fiber vegan foods include dried or canned beans, lentils, split peas, rolled oats, oat bran, potatoes with the skin, carrots, cabbage, and frozen vegetables.

These staples are widely available and store well, making them ideal for budget-friendly meal planning.

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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. It's 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.

Frequently Asked Questiosn About Fiber