Vegetables and fruits are rich sources of vitamin, minerals, nutrients and dietary fiber. The amount of fiber varies in many vegetables and fruits. Fiber is an important part of a healthy diet. It satisfies hunger, helps with weight control and prevents constipation and heart disease. Many people do not get enough fiber in their diet and therefore they turn to fiber supplements. But there are many foods that have high amount of fiber in them.
10 High-Fiber Foods to Add to Your Diet
Make sure you obtain enough fiber to keep your heart healthy, control your weight, and prevent type 2 diabetes. These fiber-rich foods will be useful.
Green peas, chia seeds, raspberries, and avocado all provide fiber.
Want to give your health a makeover? It’s time to become a fan of high-fiber foods. Many people know that eating a diet filled with fiber is a way to support their digestive system and help keep everything running smoothly.
But fiber comes with a whole list of other health benefits! For example, a diet high in fiber can reduce your risk of developing type 2 diabetes and heart disease, according to a meta-analysis published in January 2019 in the journal the Lancet. The researchers also saw a connection between a high-fiber diet and a lower rate of colon cancer.
A study that was published in February 2015 in the Annals of Internal Medicine indicated that simply focusing on increasing your dietary fiber intake will help you lose weight. Fiber consumption is also linked to a healthier weight, according to the Mayo Clinic.
Another method that it can support your health objectives? According to Kaleigh McMordie, RDN, of Lubbock, Texas, the creator of the site Lively Table, “Insoluble fiber adds bulk to food and isn’t digested, thus it helps enhance feelings of fullness as well as regularity of bowel movements.”
According to the Mayo Clinic, there are two main types: soluble and insoluble, and both have significant advantages. According to McMordie, soluble fiber slows the process of digestion, which also delays the rate at which glucose enters the bloodstream and aids in blood sugar regulation. Additionally, soluble fiber absorbs water in the intestines, bulking up stools and reducing diarrhea risk. Insoluble fiber, meanwhile, aids in the prevention of constipation.
And there are even more perks connected to fiber. McMordie says research suggests a link between a diet high in soluble fiber — found in foods such as oatmeal, nuts, and pulses — and a reduced risk of breast cancer. (According to North Dakota State University, pulses are in the legume family and include lentils, chickpeas, and beans.) A review and meta-analysis published in April 2020 in the journal Cancer looked at 20 studies, and authors noted that people who consumed the most fiber had an 8 percent lower risk of breast cancer compared with those who consumed the least.
To find fiber, you don’t have to look far. It’s widely available in fruits and veggies and nuts and seeds, according to the National Institutes of Health.
How Much Fiber Do You Need to Reap the Health Benefits?
For women, a sufficient intake of fiber is 25 grams (g) per day, whereas for men it is 38 g per day. According to Harvard Health Publishing, the average intake in the United States is only 15 g, which is less than half of what most people receive.
It’s not difficult to increase your daily fiber intake. Increasing your consumption of fiber is not only shockingly simple, but fiber-rich foods also taste good (avocado toast, anyone?).
According to McMordie, “I usually suggest making at least half of your grains into whole grains and starting with the required five servings of fruits and vegetables each day to obtain enough fiber.” A good method to get fiber throughout the day is to snack on high-fiber foods like almonds, hummus, whole-grain crackers, high-fiber cereal, or nuts.
Here are ten of the top places to get fiber.
1. Green Peas Up Your Fiber and Provide Essential Vitamins
Despite the vegetable’s diminutive size, peas pack an astounding amount of fiber: according to the USDA, there are 4 g in every 12 cup, or 14% of the daily recommended intake (DV). According to Summit, New Jersey-based RD Johannah Sakimura, adding a few handfuls of frozen peas to pasta and rice recipes is a simple way to include green vegetables. other approaches to use peas? According to McMordie, you may mash them up into spreads and dips for bread or crackers.
Peas also contain fiber, vitamin A, which may support healthy skin and eyes, and vitamin K, which may improve bone density, according to Sakimura.
2. Artichokes Are Full of Fiber and Low in Calories
We regret to inform you that artichoke dip probably won’t include much fiber. But if you consume the actual vegetable, you can. According to the USDA, a half of an artichoke has 3 g of fiber, or 11% of the DV (the edible portion at the base of the petals). If you consume that quantity, you will also only receive 30 calories.
Don’t worry if you’ve never cooked an artichoke; you can still eat it and benefit from its fiber content. Since most people are uncomfortable cooking fresh artichoke hearts, they can be a little challenging. However, McMordie notes that canned artichoke hearts are simple to prepare and can be added to salads, pasta dishes, and dips.
And if you’re feeling ambitious, try steaming artichokes with some olive oil, garlic, and rosemary or filling them with feta and sun-dried tomatoes before roasting them in the oven.
An added benefit of artichokes? The Academy of Nutrition and Dietetics classifies them as a high-potassium vegetable. According to the Academy, a food is considered “rich” in a nutrient if it offers at least 20% of the DV.
3. Avocados Pack Ample Fiber and Heart-Healthy Fats
Fans of avocados, rejoice! Here’s a justification to get avocado toast: According to the USDA, a half an avocado has roughly 5 g of fiber, which is 18% of your daily value. Embrace the fat in the avocado as well. According to Jonny Bowden, PhD, of Los Angeles and author of The 150 Healthiest Foods on Earth, “the majority of the fat in avocados is monounsaturated fat, the same heart-healthy sort found in olive oil.”
When you think of avocados, your mind may go right to guacamole and avocado toast, but there are plenty of other ways to put them to use. “Avocados are a nutrient-dense, versatile fruit that can be eaten alone or used in a variety of tasty recipes from soups to salad to smoothies.” says Marisa Moore, RDN, who’s based in Atlanta. “I like to add them to smoothies for creaminess and to boost fiber intake,” she adds.
4. Edamame Makes Filling Up on Fiber Easy and Fun
Do you have a snack attack? Why not choose edamame instead of cracking open a bag of chips? According to the USDA, edamame has roughly 5 g of fiber every 12 cup, or 18% of the DV, making it a pleasant and high-fiber snack. “It offers the much sought-after trio of protein, fiber, and healthy fat in a single serving. Okay, many little packets,” Sakimura exclaims.
Other advantages of edamame include: According to research published in the March 2020 issue of Circulation, eating foods containing isoflavones, such as edamame or tofu, was associated with a slightly decreased risk of heart disease.
5. Beans Are a Versatile, Fiber-Rich Food With Protein and Iron, Too
When people think of high-fiber foods, likely beans come to mind — and for good reason. According to the USDA, ½ cup of navy beans has 7 g of fiber, which offers 25 percent of the DV.
Black beans, pinto beans, and garbanzos — as mentioned, all part of the pulses family — are fiber-packed, too. “By far, pulses of all kinds are my go-to high-fiber foods,” says Moore. “Black beans are a staple for side dishes, bean burgers, and skillets, and chickpeas are another staple — I love to roast and season them for a crunchy snack,” Moore adds.
According to the American Academy of Nutrition and Dietetics, beans are a good source of iron and are high in protein, both of which can help battle diseases like anemia. According to a study published in the journal CMAJ, beans may aid in lowering LDL, or “bad” cholesterol, levels.
Think about incorporating beans into a salad, any soup, or salsa. As an example, consider soups made with beans, bean burritos, and rice and beans.
6. Pears Make for the Perfect Fiber-Filled Dessert
Pears should be considered for inclusion in your fruit bowl as well. Apples typically take center stage as an accessible fruit staple. Why? They contain fiber within! The USDA estimates that one medium-sized pear contains 5.5 g, or 20% of the DV.
They are also excellent. “If you’re trying to avoid high-calorie, sugary desserts, nibbling on a juicy, ripe pear is a terrific way to end a meal on a healthy sweet note,” advises Sakimura. Pears are a great source of fiber and vitamin C, with a medium pear having 7.65 milligrams (mg), or about 9% of the daily value (DV), of vitamin C.
In contrast to more fragile fruit, you may keep them in the fridge for a few weeks, explains Sakimura. Just wait a few days for them to ripen before eating.
7. Lentils Are a Quick Way to Fill Up on Fiber
It’s time to start eating lentils frequently if you don’t already. Moore cites the high fiber content of lentils. According to Sakimura, they are a great vegetarian source of protein and iron and provide a variety of vitamins and minerals. According to the USDA, 12 cup of cooked lentils contains about 7 g of fiber (or 25% of the DV), making them a healthy addition to burgers, stuffed peppers, and burritos.
Moore enjoys using lentils in salads, curries, and soups. Red lentils cook in approximately 15 minutes, making them ideal for a midweek curry, while green and brown lentils provide protein and fiber to soups, stews, or rice pilaf, according to Moore. They also cook faster than most other pulses, making them a fantastic option for beginners.
The numerous benefits of lentils are supported by research. For instance, a tiny study indicated that substituting lentils for some of the starchy side (such as rice) rather than eating the starchy side alone helped 48 individuals without diabetes lower their blood sugar levels.
8. Chia Seeds are Easy to Add to Any Meal
Want to add more fiber to your food in a quick and easy way? Think about chia seeds. According to the USDA, one ounce of chia seeds has about 10 g of fiber, which is equivalent to around 35 percent of the daily value (DV).
Additionally, this small superfood is jam-packed with benefits. According to the Mayo Clinic, chia seeds are one of the highest sources of the plant-based type of omega-3 fatty acids, making them a healthy source of fat.
“I like to add a sprinkle of chia seeds into my oatmeal or cereal. You can also add them into baked goods or make chia pudding out of them by mixing them with a liquid, like milk, and letting them absorb the liquid overnight,” says McMordie. And don’t worry about them overpowering the flavor of your food. “The seeds are pretty much tasteless; you can get away with sprinkling them into almost anything,” says Sakimura.
9. Raspberries Are a Top Fiber-Rich Fruit
According to Harvard, berries are nutritional powerhouses because they include fiber as well as antioxidants that may be useful for reducing inflammation. Why are raspberries so unique? They are among the berries with the greatest fiber.
According to Moore, the fruits with the highest fiber content are raspberries and blackberries. According to the USDA, they have roughly 8 g of fiber per cup, or about 28 percent of the DV. Moore continues, “And they give smoothies and snacks a sweet-tart flavor.
Add them to yogurt for a breakfast high in protein and fiber that will keep you going all morning.
10. Wheat Bran Is a Simple Addition to Make Most Meals More Fiber-Packed
According to Sakimura, “the insoluble fiber in wheat bran may aid to move things along in your GI system,” making it a useful element for persons who experience occasional constipation. But keep in mind to gradually incorporate fiber into your diet and drink plenty of water to prevent any intestinal pain, she advises.
The addition of wheat bran is simple. By adding it to baked products or cereal, or by dusting it on smoothies, McMordie explains that it can be a fantastic method to enhance fiber. According to the USDA, wheat bran offers 6 g of fiber per 1/4 cup, or roughly 21% of the daily requirement.
The Top Fiber-Rich Foods List
With its fantastic list of the highest fiber foods individuals should be consuming today, Today’s Dietitian is contributing to the effort to increase the fiber intake of Americans.
Dietary fiber is typically not one of the nutritional topics that sparks debate, despite there being many others. Fiber consumption is associated with a wide range of health advantages, including the treatment and prevention of constipation, hemorrhoids, and diverticulosis; lowering blood cholesterol levels, which guards against some types of cancer; and boosting satiety to aid in weight management.
Fiber has a lot of health advantages. The significance of fiber in immunological health is the most promising advantage that is gaining increasing attention. We are aware that obesity, diabetes, and cardiovascular disease all have underlying inflammatory processes. Dietary fiber might influence the immune system, which would lead to a lower risk of obesity, diabetes, cancer, and cardiovascular disease. Roger A. Clemens, DrPH, CNS, FACN, FIFT, a professor in the regulatory science program in the School of Pharmacy at the University of Southern California and a volunteer scientific spokesperson for the Institute of Food Technologists with more than 30 years of experience in the field, says there is wonderful, intriguing work being done in this area right now.
Consumers are made aware of the health advantages of fiber. A 2007 International Food Information Council poll found that 73% of consumers related whole grains with preventing heart disease and 86% of consumers linked fiber with maintaining a healthy digestive system. Although there is customer interest in fiber, getting them to comply is the main difficulty. Flatulence is a common complaint. According to Clemens, most people’s regular gastrointestinal irritation will subside. The Institute of Medicine advises adults under the age of 50 to consume 38 grams of dietary fiber for men and 25 grams for women, and adults over 50 to get 30 and 21 grams, respectively. However, with an average intake of only 15 grams per day, Americans fall well short of the suggested level.
Numerous whole plant foods are high in various dietary fibers, including soluble fiber, pectin, gum, mucilage, cellulose, and hemicellulose. To get the most out of a high-fiber diet, it is advised to eat a variety of fibers. Clemens also thinks that improvements in food science may be the key to increasing Americans’ fiber intake in the future. â€oe In my opinion, alternate sources of dietary fiber in the future will include tree bark, algae, seaweed, and various types and portions of plants that weren’t previously thought to be edible, such the peels of fruits and vegetables. According to him, food makers are incorporating dietary fiber into virtually every type of food thanks to modern advances in food science and technology, including chocolate, powdered drinks, and newborn formula.
Using information from the USDA National Nutrient Database for Standard Reference, Today’s Dietitian examines some of the best strategies to increase fiber intake, from whole to fortified foods.
Top Fiber-Rich Foods
1. Get on the Bran Wago
Powering up on bran is one easy method to improve fiber consumption. Dietary fiber content in bran is very high in several grains. Soluble fiber, which is abundant in oat bran, has been demonstrated to reduce blood cholesterol levels. Insoluble fiber, which is abundant in wheat, corn, and rice bran, aids in preventing constipation. Your favorite dishes, such as hot cereal, pancakes, muffins, and cookies, can all benefit from the addition of bran. Bran is also present in a lot of well-known high-fiber cereals and snacks.
|Food||Portion||Amount of Fiber|
|Oat bran, raw||1 ounce||12 g|
|Wheat bran, raw||1 ounce||12 g|
|Corn bran, raw||1 ounce||22 g|
|Rice bran, raw||1 ounce||6 g|
|Fiber One Bran Cereal||1/2 cup||14 g|
|All-Bran Cereal||1/2 cup||10 g|
|Fiber One Chewy Bars||1 bar||9 g|
2. Take a Trip to Bean Town
In actuality, beans are the fruit of magic. They are among the plant kingdom’s naturally abundant providers of fiber, protein, lysine, vitamins, and minerals. It seems sense that so many native diets contain a few beans in the mix. Bean consumption might cause bloating and discomfort in some people, therefore it may be best for them to gradually add beans to their diet. Encourage the use of various beans as a substitute for animal protein in stews, sides, salads, soups, casseroles, and dips.
|Food||Portion||Amount of Fiber|
|Lima beans, cooked||1 cup||14 g|
|Adzuki beans, cooked||1 cup||17 g|
|Broad beans (fava), cooked||1 cup||9 g|
|Black beans, cooked||1 cup||15 g|
|Garbanzo beans, cooked||1 cup||12 g|
|Lentils, cooked||1 cup||16 g|
|Cranberry beans, cooked||1 cup||16 g|
|Black turtle soup beans, cooked||1 cup||17 g|
|Kidney beans, cooked||1 cup||16 g|
|Navy beans, cooked||1 cup||19 g|
|White beans, small, cooked||1 cup||19 g|
|French beans, cooked||1 cup||17 g|
|Mung beans, cooked||1 cup||15 g|
|Yellow beans, cooked||1 cup||18 g|
|Pinto beans, cooked||1 cup||15 g|
3. Go Berry Picking
Berries that resemble jewels are in the spotlight because of their antioxidant strength, but don’t overlook their fiber benefit. One of the best fiber-per-calorie deals on the world may be found in berries. Berries often have a higher fiber content than many fruits since they are filled with small seeds. By utilizing seasonal local berries in the summer and consuming frozen, canned, and dried berries in the winter and fall, customers may enjoy berries all year round. Berries are a delicious addition to yogurt, salads, desserts, and breakfast cereal.
|Food||Portion||Amount of Fiber|
|Raspberries, raw||1 cup||8 g|
|Blueberries, raw||1 cup||4 g|
|Currants (red and white), raw||1 cup||5 g|
|Strawberries, raw||1 cup||3 g|
|Boysenberries, frozen||1 cup||7 g|
|Gooseberries, raw||1 cup||6 g|
|Loganberries, frozen||1 cup||8 g|
|Elderberries, raw||1 cup||10 g|
|Blackberries, raw||1 cup||8 g|
4. Wholesome Whole Grains
Concentrating on whole grains is one of the simplest strategies to increase fiber consumption. In nature, a grain is essentially the whole seed of the plant, consisting of the endosperm, germ, and bran. Fiber, protein, and other important elements are lost when grains are refined because the germ and bran are removed.
The Whole Grains Council acknowledges a number of grains and describes whole grains or foods produced from them as having “all the essential components and naturally-occurring nutrients of the complete grain seed.” If the grain has been processed, the food item should include a rich mix of nutrients similar to those of the grain’s original seed. Ask customers to select different whole grains to include in their sides, pilafs, salads, breads, crackers, snacks, and desserts.
|Food||Portion||Amount of Fiber|
|Amaranth, grain||1/4 cup||6 g|
|Barley, pearled, cooked||1 cup||6 g|
|Buckwheat groats, cooked||1 cup||5 g|
|Popcorn, air popped||3 cups||4 g|
|Oats (old fashioned), dry||1/2 cup||4 g|
|Rye flour, dry||1/4 cup||7 g|
|Millet, cooked||1 cup||2 g|
|Quinoa, cooked||1 cup||5 g|
|Teff, grain, dry||1/4 cup||6 g|
|Triticale, flour, dry||1/4 cup||5 g|
|Wheat berries, dry||1/4 cup||5 g|
|Wild rice, cooked||1 cup||3 g|
|Wheat flour (whole wheat), dry||1/4 cup||4 g|
|Brown rice, cooked||1 cup||4 g|
|Bulgur, cooked||1 cup||8 g|
|Bread (whole wheat), sliced||1 slice||2 g|
|Crackers, rye wafers||1 ounce||6 g|
|Spaghetti (whole wheat), cooked||1 cup||6 g|
5. Sweet Peas
All types of peas, including dried peas and fresh green peas, are naturally high in fiber. In actuality, pea fiber has been researched by food scientists as a useful food component. Customers can maximize the use of peas by adding dried peas and fresh or frozen green peas to soups, stews, sides, casseroles, salads, and dips.
|Food||Portion||Amount of Fiber|
|Cow peas (blackeyes), cooked||1 cup||11 g|
|Pigeon peas, cooked||1 cup||9 g|
|Peas, split, cooked||1 cup||16 g|
|Peas, green, frozen||1 cup||14 g|
|Peas (edible podded), cooked||1 cup||5 g|
6. Green, the Color of Fiber
Although deep green, leafy vegetables are well known for being high in beta-carotene, vitamins, and minerals, they are also reasonably high in fiber. There are over a thousand plant species with edible leaves, many of which share comparable nutritional characteristics such having a high fiber content. Even though many types of leafy greens are wonderful in salads, sautéing them in olive oil, garlic, lemon, and herbs brings out a rich taste.
|Food||Portion||Amount of Fiber|
|Turnip greens, cooked||1 cup||5 g|
|Mustard greens, cooked||1 cup||5 g|
|Collard greens, cooked||1 cup||5 g|
|Spinach, cooked||1 cup||4 g|
|Beet greens, cooked||1 cup||4 g|
|Swiss chard, cooked||1 cup||4 g|
7. Squirrel Away Nuts and Seeds
Pack as much fiber as you can. In addition to adding a significant amount of fiber to your diet each day, nuts and seeds also include beneficial fats, proteins, and phytonutrients. A pleasant method to get fiber is by sprinkling a handful of nuts or seeds over yogurt, salads, desserts, and breakfast cereals.
|Food||Portion||Amount of Fiber|
|Almonds||1 ounce||4 g|
|Pistachio nuts||1 ounce||3 g|
|Cashews||1 ounce||1 g|
|Peanuts||1 ounce||2 g|
|Walnuts||1 ounce||2 g|
|Brazil nuts||1 ounce||2 g|
|Pinon nuts||1 ounce||12 g|
|Sunflower seeds||1/4 cup||3 g|
|Pumpkin seeds||1/2 cup||3 g|
|Sesame seeds||1/4 cup||4 g|
|Flaxseed||1 ounce||8 g|
Your Ultimate High-Fiber Grocery List
The next time you go food shopping, put these items in your cart. They’re great sources of fiber, which can cut your LDL (“bad”) cholesterol, is good for your digestion, and helps you feel full. (Related: What is sulfur, and why does your body need it?)
Fruits and Vegetables
- Apples, bananas, oranges, strawberries all have around 3 to 4 grams of fiber. (Eat the apple peels — that’s where the most fiber is!)
- Raspberries win the fiber race at 8 grams per cup.
- Exotic fruits are also good sources of fiber: A mango has 5 grams, a persimmon has 6, and 1 cup of guava has about 9.
- Dark-colored vegetables. In general, the darker the color of the vegetable, the higher the fiber content. Carrots, beets, and broccoli are fiber-rich. Collard greens and Swiss chard have 4 grams of fiber per cup. Artichokes are among the highest-fiber veggies, at 10 grams for a medium-sized one.
- Potatoes. Russet, red, and sweet potatoes all have at least 3 grams of fiber in a medium-sized spud, if you eat the skin and all.
Go for a guava. This tropical fruit has about 9 grams of fiber per cup.
Dry and Canned Goods
- Stock up on beans. Navy and white beans are the most fiber-rich, but all beans are fiber-packed. Any of these is a good choice for your shopping cart: garbanzo, kidney, lima, or pinto beans. They make great soups and chilis, and are a flavorful addition to salads. Beans are also high in protein, so if you’re cutting back on red meat, they’re a healthy, filling substitute.
- Include other legumes. Peas, soybeans (edamame), and lentils are also high in fiber.
Bread and Grains
- Check cereal labels. Most cereals have at least some fiber content, but they’re not all created equal. Any cereal with 5 or more grams of fiber per serving is a good source.
- Whole-grain breads. Seven-grain, dark rye, cracked wheat, and pumpernickel breads are good choices.
- Whole grains. Bulgur wheat, brown rice, wild rice, and barley are all tasty substitutions for white rice.
The Snack Aisle
- Nuts and seeds.An ounce of of sunflower seeds, pumpkin seeds, pistachios, or almonds gives you at least 3 grams of fiber. They are also high in calories, though, so make a little go a long way.
- Popcorn. Three cups of air-popped popcorn have about 4 grams of fiber.
The Cold Case
- Try foods with fiber added. Milk and other dairy products, and most juices, naturally have no or low fiber. New products, however, are changing that picture: Look for labels on orange juice, milk, and yogurt that say fiber is added or “fiber fortified.”