Apples get a lot of credit for being a high-fiber snack, and while they do contain a good amount of fiber—about 4 grams in a medium-sized fruit—they’re far from the richest source available. If you’re trying to improve digestion, feel full longer, balance blood sugar, or support heart health, adding more fiber-dense foods to your meals can make a major difference.

Many people struggle to meet the recommended fiber intake of 25–30 grams per day, and relying on fruits alone rarely gets the job done. Luckily, there are plenty of everyday foods—some familiar, others surprisingly underrated—that pack far more fiber than apples.

Here are 10 foods that contain significantly more fiber than apples, plus how to enjoy them easily in your daily routine.

1. Lentils

Lentils are one of the most fiber-rich foods you can add to your diet. Just 1 cup of cooked lentils provides around 15 grams of fiber, nearly four times what you’d find in a single apple.

They’re also high in protein, iron, and folate—making them a powerhouse for vegetarians, athletes, and anyone looking for balanced nutrition.

How to enjoy them:

Add lentils to soups, stews, curries, or mix them into salads for a hearty, filling meal.

2. Chia Seeds

Chia seeds are tiny—but loaded with fiber. Two tablespoons contain about 10 grams, making them one of the most concentrated sources.

They also absorb up to 10 times their weight in water, forming a gel that promotes digestion, stabilizes blood sugar, and keeps you full for hours.

How to enjoy them:

Sprinkle chia on yogurt, oatmeal, smoothies, or add to chia pudding for an easy fiber boost.

3. Avocados

Avocados are famous for healthy fats, but less known for their high fiber content—about 10 grams per fruit.

Their mix of soluble and insoluble fiber helps digestion, supports gut bacteria, and aids heart health.

How to enjoy them:

Mash on toast, add to salads, pair with eggs, or blend into smoothies for a creamy texture.

4. Black Beans

Black beans deliver 15 grams of fiber per cup, along with protein and antioxidants. They help stabilize blood sugar and keep you full longer.

How to enjoy them:

Great in burrito bowls, soups, chili, salads, or mashed into dips.

5. Pears

Pears may look similar to apples, but they contain nearly double the fiber—around 6–7 grams per fruit (with skin).

Their soluble fiber helps regulate digestion and soothes an irritated gut.

How to enjoy them:

Slice into salads, bake with cinnamon, or eat fresh as a filling snack.

6. Oats

Oats contain 4 grams of fiber per half cup dry, and much of it is beta-glucan—one of the best types of fiber for heart health and cholesterol reduction.

They’re also slow to digest, helping maintain stable energy throughout the morning.

How to enjoy them:

Have oatmeal, overnight oats, oat pancakes, or add oats to smoothies for extra thickness.

7. Raspberries

Raspberries are one of the highest-fiber fruits available with 8 grams per cup, far more than apples.

Despite their sweetness, they’re low in sugar and loaded with antioxidants.

How to enjoy them:

Add to yogurt bowls, cereal, smoothies, or eat as a refreshing snack.

8. Chickpeas

Chickpeas are incredibly versatile and contain about 12 grams of fiber per cup.

They help digestion, support blood sugar control, and aid in satiety—ideal for weight management.

How to enjoy them:

Use in hummus, salads, roasted snacks, or blended into soups.

9. Sweet Potatoes

Sweet potatoes contain 4–5 grams of fiber each—but their overall nutritional density, resistant starch content, and slow-digesting carbs make them superior to apples in digestive benefits.

How to enjoy them:

Roast them, mash them, air fry them, or bake them with spices.

10. Almonds

Almonds provide around 3.5 grams of fiber per ounce, plus healthy fats, vitamin E, and protein. While the total fiber is similar to apples, the concentration is much higher—meaning you get more fiber per bite.

How to enjoy them:

Eat raw, add to oatmeal, sprinkle on salads, or blend into almond butter.