7 Foods with More Fiber than Chia Seeds

Chia seeds are a popular source of fiber, but relying on them alone may limit the variety of nutrients you can get. Here are seven foods that pack even more fiber than chia seeds.

1. Pumpkin Seeds

Fiber: 5.1 grams
Standard portion: 3.5 ounces

Pumpkin seeds contain a good amount of magnesium, which helps with blood pressure control. Eat these raw or roasted for an easy on-the-go snack or toss them in salad, yogurt, or oatmeal for extra crunch.

2. Spinach

Fiber: 4.3 grams
Standard portion: 1 cup

Spinach helps protect the body from cancer and heart disease. This dark leafy green contains vitamins A, C, E, and K, iron, and folate.

Mix spinach into pastas or soups, or serve wilted spinach as a side dish to boost the nutritional quality of your meal.

3. Avocado

Fiber: 5 grams
Standard portion: ½ cup

Avocados are a good source of monounsaturated fats, which help lower the amount of “bad” LDL cholesterol in your body. Creamy, green avocados help support heart health and lower the risk of cardiovascular disease.

You can still eat cut avocados after the green flesh turns brown. Tightly wrap a half avocado and keep it in the fridge to slow down browning.

4. Pear

Fiber: 5.55 grams
Standard portion: 1 medium pear

Pears make delicious snacks, desserts, or salad toppings. In addition to fiber, this fruit offers vitamin C and phytochemicals that may help lower blood pressure.

Wash and eat unpeeled pears for maximum nutritional benefits. About half of the pear’s fiber is found in the skin. 

5. Chickpeas

Fiber: 6.3 grams
Standard portion: ½ cup

A half cup of cooked chickpeas also contains folate, manganese, and over 7 grams of protein. Roast chickpeas for a crunchy snack or toss them into a blender to make hummus.

People on plant-based diets often turn to chickpeas as meat replacements. The fiber and protein in chickpeas help keep you full.

6. Lentils

Fiber: 7.8 grams
Standard portion: ½ cup

This legume has protein, folate, iron, and soluble and insoluble fiber.

Eating lentils can give your health a boost. You can find red, orange, black, and green lentils, which contain prebiotics or “food” for the good bacteria in our guts. Eating prebiotic foods helps support a healthy gut microbiome.

7. Coconut Meat 

Fiber: 4.6 grams
Standard portion: 1 ounce

Top oatmeal, yogurt, or smoothie bowls with unsweetened, dried coconut for extra fiber. Coconuts also have antioxidants, protein, and iron.

Whole coconuts can stay in a cool, dry place for a few months, but fresh coconut only lasts a few days in the fridge. Freeze fresh-cut coconut if you want it to stay fresh longer.

Why Fiber Is Important

Most U.S. adults don’t eat enough fiber. Generally, men should eat 28 g to 34 g per day (depending on age), and women should consume 22 g to 28 g. However, over 90% of Americans don’t get enough fiber in their diet.

Adding more fiber to your diet will support digestion and can help protect against colon cancer, heart disease, and diabetes.

Eating a variety of fiber-rich food sources will help you reach your fiber goals and give your body different vitamins and minerals. However, if you currently eat a low fiber diet, don’t add too much at once.

Eating too much fiber too quickly can cause bloating, gas, or cramps. Instead, increase your fiber intake slowly over a few days or weeks. Make sure to drink enough water to help the fiber move through your GI tract.