Fiber

Best High-Fiber Foods on a GLP-1

Written by Golp Editorial Team Sourced from FDA, USDA, NIH, and peer-reviewed US research Updated August 2026 1 min read

Short answer

Legumes carry the most fiber per serving of any food category, split peas and lentils each provide over 15g per cooked cup, according to USDA data. Vegetables like artichokes and broccoli follow, with 5-10g per serving. Knowing which foods carry the most helps close the recommended intake gap with fewer total bites.

Why it matters

Not all fiber sources are equal, some foods carry several times more fiber per serving than others. On a smaller appetite, choosing the highest-fiber options first makes a bigger difference than eating more food generally.

What the evidence says

According to USDA FoodData Central data compiled by HHS and USDA, one cup of cooked split peas provides 16.3g of fiber, lentils 15.6g, and black beans 15g, each covering more than half the FDA's 28g daily reference in a single serving. Among vegetables, a medium artichoke provides 10.3g and a cup of broccoli 5.1g. Whole grains and nuts contribute smaller but meaningful amounts per serving.

The golp take

A good day for fiber doesn't need ten different foods, it needs one or two of the right ones done consistently.

What to do

  • Build one meal a day around a legume (beans, lentils, split peas) as the base, not a side
  • Keep a few high-fiber vegetables in regular rotation rather than relying on variety alone
  • Pair fiber-dense foods with what you're already eating rather than treating them as an addition
  • Track loosely for a week to see which foods are actually doing the work
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Related questions

Sources

  1. U.S. Department of Health and Human Services and U.S. Department of Agriculture, Food Sources of Fiber: Standard Portions, dietaryguidelines.gov
  2. U.S. Department of Agriculture, National Agricultural Library, dietary fiber content data, nal.usda.gov

FAQs

What's the single highest-fiber food?

Legumes generally lead per serving, split peas and lentils each provide over 15g per cooked cup per USDA data.

Do fruits count toward fiber goals?

Yes, though generally in smaller amounts per serving than legumes or many vegetables.

Is more fiber always better?

Federal guidance recommends meeting, not necessarily substantially exceeding, the daily reference; very high intakes can cause digestive discomfort.