15 Cheap High Fiber Foods to Eat Daily
Get all the fiber you need each day without breaking the bank or relying on expensive fiber supplements.
While some people think of fiber as something that only supports digestion, it also helps keep you full longer, supports heart health, and promotes overall wellness. Even better, many of the best sources of fiber are some of the cheapest foods you can buy.
If you’re trying to eat healthier while keeping your grocery bill under control, this list of cheap high-fiber foods will help you get more fiber every day without spending much.
15 CHEAP HIGH-FIBER FOODS
1. Lentils
As one of the most affordable high-fiber foods you can buy, Lentil are packed with plant-based protein, which helps keep you full for longer. They are an excellent choice for anyone shopping on a budget.
2. Black Beans
Black beans are a budget-friendly pantry staple that provides plenty of fiber and protein. They help you stay satisfied between meals while supporting healthy digestion.
Whether you buy them dried or canned, black beans are versatile enough to use in tacos, burritos, chili, rice bowls, salads, or soups.
3.Raspberries
Raspberries are one of the highest-fiber fruits you can buy, making them a great addition to a healthy diet. They’re naturally sweet and delicious in oatmeal, yogurt, smoothies, or fruit salads.
Fresh raspberries can be pricey, so frozen raspberries are often a more budget-friendly option and last much longer without going to waste.
4. Oats
One of the cheapest whole grains and an easy way to increase your daily fiber intake. They’re especially rich in soluble fiber, which can help support heart health and keep you feeling full throughout the morning.
Enjoy oats as oatmeal, overnight oats, baked into muffins, or blended into smoothies for an affordable and nutritious breakfast.
5. Chickpeas
Chickpeas are another inexpensive legume that’s loaded with fiber and protein. They have a mild flavor that works well in many dishes, making them a versatile addition to your grocery list.
6. Split Peas
Split peas are one of the most affordable dried legumes and an excellent source of fiber. They become soft as they cook, making them perfect for thick, hearty soups and stews that can feed a family without costing much.
7. Brown Rice
Brown rice is a whole grain that contains more fiber than white rice because it keeps its nutrient-rich outer layer. It’s inexpensive, filling, and pairs well with beans, vegetables, chicken, or stir-fries.
8. Quinoa
Quinoa is a nutritious whole grain that’s naturally high in fiber, protein, and essential minerals. While it can cost a little more than rice, a small amount goes a long way because it’s filling and expands as it cooks.
9. Broccoli
Broccoli is an affordable vegetable that’s packed with fiber, vitamins, and antioxidants. It’s easy to cook and works well in stir-fries, soups, casseroles, pasta dishes, or simply steamed as a side.
10. Pears
Pears are one of the highest-fiber fruits you can eat, especially when you leave the skin on. They’re naturally sweet, making them a healthy snack or a delicious addition to oatmeal, yogurt, and salads.
11. Bananas
Bananas are one of the most affordable fruits available year-round and an easy way to add more fiber to your diet. They’re convenient for breakfast, snacks, smoothies, or baking, and they pair well with oatmeal or peanut butter.
12. Chia Seeds
Chia seeds are one of the richest sources of fiber, and a little goes a long way. Although the bag may seem expensive at first, you only need one or two tablespoons per serving, so it lasts for months.
13. Whole Grain High-Fiber Bread
Whole grain high-fiber bread is an easy swap for white bread if you’re looking to increase your daily fiber intake. It’s made with whole grains, which means it contains more fiber and nutrients to help keep you feeling full for longer.
14. Whole Grain Pasta
Whole grain pasta is a simple way to add more fiber to your favorite meals without making major changes to your diet. Compared to regular pasta, it contains more fiber, which can help support healthy digestion and keep you satisfied after eating.
15. Avocados
Avocados are a delicious source of fiber and healthy fats that can help keep you full between meals. While they may cost more than some fruits and vegetables, they’re very filling and can be used in a variety of ways.
HOW MUCH FIBER SHOULD I EAT A DAY?
The amount of fiber you need each day depends on your age and sex, but most adults don’t get enough.
According to dietary guidelines, women should aim for 25 grams of fiber per day, while men should aim for 38 grams per day.
HOW TO GET 30G OF FIBER A DAY
Getting 30 grams of fiber a day might sound like a challenge, especially if your current diet is low in fiber. The good news is that you don’t need to completely change the way you eat. A few simple swaps and smart food choices throughout the day can help you reach your goal without much extra effort.
One of the easiest strategies is to include a fiber-rich food with every meal. Aim for around 7–10 grams of fiber per meal, then add a healthy snack to fill in the gap.
A Simple 30g Fiber Meal Plan
Breakfast: Two slices of high-fiber whole grain toast topped with ¼ avocado, served with two eggs and a side of cottage cheese.
Lunch: A Mexican-inspired chicken bowl made with grilled chicken, black beans, brown rice, salsa, shredded cheese, and sliced avocado.
Dinner: Grilled chicken, fish, beef, or pork served with a baked sweet potato and a generous helping of steamed broccoli.
Snack: One apple with a tablespoon of natural peanut butter.
Making small changes like these can help you reach your daily fiber goal while keeping your meals satisfying, nutritious, and budget-friendly.