The benefits of fiber are numerous — it isn't just for preventing constipation (though it certainly does that).

Dietary fiber is an important nutrient that helps you feel full, improves digestion, lowers cholesterol levels and is linked to a lower risk of a myriad of chronic diseases including heart disease and certain cancers, according to the Mayo Clinic.

How Much Fiber Do I Need?

The American Heart Association (AHA) recommends 25 grams of fiber for every 2,000 calories you eat each day. So if you're on a 1,500-calorie diet, you need about 19 grams of fiber per day; if you eat 2,500 calories a day, you need about 31 grams of fiber.

Eating 25 to 29 grams of fiber a day is linked to a 15 to 30 percent lower risk of all-cause and heart-related mortality, per a February 2019 meta-analysis in ‌The Lancet‌‌.‌ However, most people get less than 20 grams of fiber per day.

There are two main types of fiber: soluble and insoluble fiber. Soluble fiber dissolves in water to form a gel-like material — it can help maintain healthy glucose and blood cholesterol levels, per the Mayo Clinic. Foods high in insoluble fiber help move food through your digestive system, which is why it is especially great for folks with constipation.

Below, find a list of the top high-fiber foods. Note that the FDA's Daily Value (DV) percentages are based on eating 28 grams of fiber per day.

1. Passionfruit: 24.5 g, 88% Daily Value (DV)

While passionfruit is rich in fiber, it's also high in natural sugars, with 26.4 grams per cup.

This enticing fruit hails from South America, but it's cultivated throughout the world, per the Encyclopedia of Food and Health.

Passionfruit makes for a great breakfast food high in fiber, providing 88 percent of your DV in 1 cup — just scoop it onto yogurt parfaits, add it to cereal or bake it into homemade pancakes.

2. Navy Beans: 19.1 g, 68% DV

One cooked cup of navy beans packs 68 percent of your DV as well as 15 grams of plant protein and 24 percent of your DV of iron. Beans, including the navy variety, are high in both soluble and insoluble fiber. Try the legume in these easy and delicious bean recipes.

3. Adzuki Beans: 16.8 g, 60% DV

These small red beans are popular in Asian cuisine and offer 60 percent of your DV for fiber in a 1-cup cooked serving. Adzuki beans are also high in protein, carbs, iron, potassium, zinc and magnesium.

4. Kidney Beans: 16.5 g, 59% DV

There are numerous ways to prepare canned kidney beans that are tasty and filling. You can also use dried kidney beans if you have time to soak them before eating. They also pack a serious nutritional punch: Kidney beans are high in protein and fiber and naturally low in fat.

One cooked cup of red kidney beans accounts for 59 percent of your DV of fiber and 34 percent of your DV of protein, and they also contain iron, potassium, magnesium and zinc, meaning kidney beans can be healthy for your kidneys, too.

5. Split Peas: 16.3 g, 58% DV

In the laundry list of high-fiber legumes, split peas are high on the list, offering 16.3 grams or 58 percent of your DV in 1 cooked cup. Add split peas to soups and salads, bake them with salt and pepper for a healthy snack or try them in these simple split pea recipes.

6. Lentils: 15.6 g, 56% DV

Lentils score you protein, and they're one of the best high-fiber foods that are also low in fat. One cooked cup of lentils has 56 percent of your DV of fiber and 18 grams of protein.

Eating a diet rich in legumes such as lentils has been shown to lower blood pressure and improve blood sugar, cholesterol and triglyceride levels in people with type 2 diabetes, per a November 2012 study in the ‌Archives of Internal Medicine.‌

7. Pinto Beans: 15.4 g, 55% DV

Add pinto beans to soups for creaminess and extra satiating nutrients.

Like many other legumes, pinto beans are nutrient-dense and low in fat, making them an integral addition to a healthy diet. Pinto beans are very high in protein as well as amino acids, which your body uses to build and repair muscle, per the Mayo Clinic.

Plus, pinto beans are a high-fiber food with 55 percent of your DV per cooked cup.

8. Black Beans: 15 g, 53% DV

Not only are black beans nutritious, but they're also low in cost. Black beans are an inexpensive source of fiber and vitamins, giving you a big bang for your buck. They're one of the best plant-based sources of protein and also pack 53 percent of your fiber DV in 1 cooked cup.

9. Avocados: 13.5 g, 48% DV

This creamy green fruit is one of the best foods high in omega-3 fatty acids as well as potassium and vitamins C, K and E. One avocado covers 48 percent of your DV of fiber alone. There are several delicious ways to eat avocado, including in soups, salads and on toast.

10. Lima Beans: 13.2 g, 47% DV

Also known as butter beans, lima beans have a creamy, almost potato-like texture and taste as if they've been soaking in butter (hence their nickname). You can buy them frozen, dried or canned, and you'll get 47 percent of your fiber DV in a single cooked cup. Other nutrients in lima beans include protein, iron, potassium, magnesium and zinc.

11. Chickpeas: 12.5 g, 45% DV

Also known as Garbanzo beans, chickpeas are a staple in Middle Eastern cooking and they're one of the best high-fiber vegan foods, packing 45 percent of your DV in 1 cooked cup.

Chickpeas are great for weight loss thanks to their high levels of protein and fiber, which work together to keep you full for longer.

The hummus staple is also a great plant-based source of iron, accounting for 26 percent of your DV in a 1-cup serving.

12. Great Northern Beans: 12.4 g, 44% DV

Like all beans, great northern beans are one of the top foods high in soluble fiber. One cup of cooked great northern beans offers 44 percent of your DV of fiber.

13. Elderberries: 10.2 g, 36% DV

These tart berries have been around since the Stone Age, per the USDA National Agricultural Library, and are hailed for their nutritional benefits. For one, they're a great source of dietary fiber, providing 36 percent of your DV in a cup.

Elderberries are packed with antioxidants that perk up your immune system. They have even been shown to reduce the length of colds and cold symptoms in an older 2004 study in ‌The Journal of International Medical Research‌.

14. Chia Seeds: 9.8 g, 35% DV

Chia seeds have many health benefits, but they are best known for their jelly-like texture that makes them a tasty addition to smoothies and yogurts. Despite their small stature, 1 ounce of chia seeds packs 35 percent of your fiber DV as well as several other nutrients including magnesium, calcium, iron and zinc.

15. Fava Beans: 9.5 g, 34% DV

Like the chickpea, this nutrient-dense legume is a staple in Mediterranean cuisine. One cup of cooked fava beans earns you 34 percent of your DV of fiber. Fava beans are also high in protein, zinc, magnesium, iron, potassium and vitamin K.

It is, however, important to note that people who lack the G6PD enzyme should follow a G6PD deficiency diet and avoid fava beans because they can cause hemolytic anemia, per an October 2005 report in ‌American Family Physician.‌

16. Acorn Squash: 9 g, 32% DV

You'll get 25 percent of the DV for vitamin C, 19 percent of the DV for potassium and 11 percent of the DV for iron in a cup of acorn squash.

This fall favorite hails from the Cucurbita pepo squash species, which is the same family as pumpkin and zucchini. The veggie is an excellent source of dietary fiber — providing 32 percent of your DV in a cup baked. Make a tasty acorn squash recipe to up the fiber in your diet this year.

17. Guavas: 8.9 g, 32% DV

This tropical fruit comes in varying colors ranging from pale green to deep yellow and it's one of the best high fiber-foods that's also low in fat, packing in 32 percent of your DV and just 1.6 grams of fat in 1 cup.

Guavas are incredibly rich in vitamin C, providing 419 percent of your DV in that same serving size. They're one of the best foods high in vitamin A, potassium and folate. Although guavas are available year-round, they are best enjoyed during the summer season.

18. Green Peas: 8.8 g, 31% DV

The starchy vegetable is readily available in most parts of the world and offers a slew of health benefits. One cup of cooked green peas earns you 31 percent of your DV of fiber, 35 percent of your DV of vitamin K and 25 percent of your DV of vitamin C.

Green peas also support good eye health thanks to their vitamin A, lutein and zeaxanthin content, per the Academy of Nutrition and Dietetics.

19. Succotash: 8.6 g, 31% DV

This traditionally Southern dish contains a mix of sweet corn, lima beans and sometimes tomatoes and okra. It gives you 31 percent of your DV of fiber in 1 cup cooked and can be enjoyed in so many ways — hot or cold on its own, as a base for eggs and as a tasty side dish.

20. Sweet Potatoes: 8.2 g, 29% DV

This starchy vegetable is packed with nutrients, including vitamins A, C and B6, potassium, iron and, of course, dietary fiber. Just 1 cup of cooked sweet potatoes has 29 percent of your DV of fiber and one medium baked sweet potato has 3.8 grams of fiber, or 13 percent of your DV. Increase the amount of fiber in your diet and try a delicious sweet potato recipe.

21. Edamame: 8.1 g, 29% DV

Edamame are soybeans that are not fully mature, but they very much deliver in the nutrient department. The health benefits of edamame are plenty, with one cooked cup providing 18.5 grams of protein and 29 percent of your fiber DV. Other key nutrients that award it such impressive health benefits include magnesium, zinc, potassium, iron and vitamin K.

22. Raspberries: 8 g, 29% DV

Raspberries are lower in sugar and net carbs than many other fruits, which makes them one of the best keto fruits high in fiber. Just 1 cup delivers 29 percent of your fiber DV for only 64 calories. Raspberries are also rich in vitamins C, K and E.

23. Flaxseeds: 7.8 g, 28% DV

Flaxseed, also known as linseed, packs heart-healthy omega-3 fatty acids and is one of the best high-fiber foods that are also low in carbs. A 1-ounce serving packs 28 percent of your DV for fiber. Just grind some up and add them to smoothies, cereal, yogurt or homemade cookie batter.

24. Spelt: 7.6 g, 27% DV

Spelt is a type of wheat, but it's packed with nutrients and is an excellent source of dietary fiber.

This ancient grain has been around for centuries but only recently has it gained popularity as a health food.

One cup of cooked spelt covers 27 percent of your DV of fiber and also provides a considerable amount of protein, fiber, manganese, phosphorus, vitamin B3, zinc, iron and magnesium.