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10 High-Fiber Foods to Keep You Full in a Day, According to a Dietitian

Add these foods to your diet and reap the health benefits.
FACT CHECKED BY Christopher Roback

Steph Grasso, MS, RD (@stephgrassdietician) is a nutritionist with 2.2 million followers on TikTok. She regularly shares content about how to stay healthy, lose weight, and build muscle without depriving your body of what it needs. In one recent viral video she reveals 10 high fiber foods that will keep you full all day long and help you lose weight. "Remember, it's important for a woman to get at least 25 grams of fiber and men 38 grams per day, not per week, per day," she explains. "So here's a list of foods that you can start adding to your diet."



"Starting off strong legumes. That's why I just preach beans all the time. Convenient. They're cheap. Canned beans, no cooking required," she says, revealing that a single cup of cooked lentils boasts 15 grams of fiber and one cup canned beans, 12 to 16. "My tip, batch cook lentil soup for the week."

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Whole Grains

cooking and home concept - close up of female emptying jar with quinoa

Next up, whole grains, "because with whole grains they don't strip out the bran, which is where you get the fiber. She notes that a single cup of barley offers 6 grams, oats 4 grams, and quinoa, 5 grams. 



"Of course, we know fruits have a lot of fiber," she continues. "Just have a cup of berries for a snack. Boom. Eight grams of fiber right there. One medium apple, four grams, it all adds up."


Wooden box filled fresh vegetables

"Most veggies are going to have a good amount of fiber and not all fiber is created equal. That's why we say eat the rainbow," she says, noting that one cup cooked broccoli offers 5 grams, one cup spinach or carrots, 4 grams, or one sweet potato, 4 grams. 

Chia Seeds


"Okay, this one's a little crazy. Two tablespoons of chia seeds, 10 grams," she exclaims about the tiny, fibrous seeds. 

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Flax Seeds


Similarly, two tablespoons of flax seeds offer six grams. "You could throw into your smoothie, your oatmeal, yogurt, salads. It makes for a great add-on," she says. 

Dried Fruit

Dried fruits and berries on gray background top view. Lemons, oranges, bananas, raisins, cranberries, kiwi, cherries, ginger, plums, strawberries, dried apricots, tangerines, dates, pineapples, figs,

"I don't think many people know this. Dried fruit. I mean, look at that," she says, revealing that one-half cup of dried figs offers 7 grams of fiber and prunes, 6 grams. "Makes for another great snack."

Whole Grain Cereal

Breakfast Bran Flakes with grapes and bananas

"I love cereal," she exclaims. "Not only is it loaded with tons of vitamins and minerals, but check out the fiber." For example, bran flakes boast 7 grams fiber. 

Frozen Edamame

Edamame,boiled green soybeans with salt

"Frozen edamame, mmm," she exclaims. "My go-to plus it's loaded with protein," she says, noting that one cup offers 8 grams fiber.

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Last but not least, she suggests three cups of popcorn, which has 4 grams of fiber. 

💪🔥Body Booster: Women should aim for 25 grams of fiber daily and men, 38. 

Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more
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