If you’re looking to increase the amount of fiber in your diet, you’ll be pleased to know there are numerous delicious and versatile options available. Incorporating more fiber-rich foods, such as fruits, vegetables, grains, and legumes, is a simple yet effective way to enhance your overall health and well-being.
Fiber plays a crucial role in maintaining a healthy body, and foods naturally rich in fiber offer a variety of fiber types, each with unique benefits:
- Some types of fiber are essential for promoting regular bowel movements and preventing constipation by adding bulk to the stool and facilitating its passage through the large intestine.
- Other types of fiber contribute to feelings of fullness and satiety, which can be incredibly helpful in managing your weight by reducing overall calorie intake and preventing overeating.
- Furthermore, a diet abundant in dietary fiber is strongly associated with a reduced risk of heart disease, highlighting the importance of fiber for cardiovascular health.
The recommended daily intake of fiber varies based on age and daily caloric consumption.
Current dietary guidelines for Americans recommend adults and children over 2 years old to consume approximately 14 grams of fiber for every 1,000 calories they eat daily. For younger children, specifically those between 12 and 23 months, the suggested daily intake is around 19 grams of fiber.
To help you easily incorporate more fiber into your meals, we’ve compiled comprehensive lists of common foods and their respective dietary fiber content in the charts below.
When selecting foods to increase your fiber intake, remember these important tips:
- Always Read the Nutrition Label: For packaged foods, always check the Nutrition Facts label to understand the fiber content per serving. Fiber amounts can differ significantly between brands for the same type of food.
- Increase Fiber Gradually: Introducing too much fiber too quickly can sometimes lead to digestive discomfort such as gas, diarrhea, abdominal cramps, and bloating. It’s best to increase your fiber intake slowly and steadily over a period of weeks to allow your digestive system to adjust.
- Stay Hydrated: As you increase your fiber consumption, it’s crucial to drink plenty of fluids, especially water. Certain types of fiber absorb water to function effectively, and adequate hydration helps prevent constipation and ensures comfortable bowel movements.
| Fruits | Serving size (grams) | Total fiber (grams)* |
|---|---|---|
| Raspberries | 1 cup (123) | 8.0 |
| Pear | 1 medium (178) | 5.5 |
| Apple, with skin | 1 medium (182) | 4.5 |
| Banana | 1 medium (118) | 3.0 |
| Orange | 1 medium (140) | 3.0 |
| Strawberries | 1 cup (144) | 3.0 |
| Vegetables | Serving size (grams) | Total fiber (grams)* |
|---|---|---|
| Green peas, boiled | 1 cup (160) | 9.0 |
| Broccoli, boiled | 1 cup chopped (156) | 5.0 |
| Turnip greens, boiled | 1 cup (144) | 5.0 |
| Brussels sprouts, boiled | 1 cup (156) | 4.5 |
| Potato, with skin, baked | 1 medium (173) | 4.0 |
| Sweet corn, boiled | 1 cup (157) | 4.0 |
| Cauliflower, raw | 1 cup chopped (107) | 2.0 |
| Carrot, raw | 1 medium (61) | 1.5 |
| Grains | Serving size (grams) | Total fiber (grams)* |
|---|---|---|
| Spaghetti, whole-wheat, cooked | 1 cup (151) | 6.0 |
| Barley, pearled, cooked | 1 cup (157) | 6.0 |
| Bran flakes | 3/4 cup (30) | 5.5 |
| Quinoa, cooked | 1 cup (185) | 5.0 |
| Oat bran muffin | 1 medium (113) | 5.0 |
| Oatmeal, instant, cooked | 1 cup (234) | 4.0 |
| Popcorn, air-popped | 3 cups (24) | 3.5 |
| Brown rice, cooked | 1 cup (195) | 3.5 |
| Bread, whole-wheat | 1 slice (32) | 2.0 |
| Bread, rye | 1 slice (32) | 2.0 |
| Legumes, nuts and seeds | Serving size (grams) | Total fiber (grams)* |
|---|---|---|
| Split peas, boiled | 1 cup (196) | 16.0 |
| Lentils, boiled | 1 cup (198) | 15.5 |
| Black beans, boiled | 1 cup (172) | 15.0 |
| Cannellini, Navy, Great Northern beans, canned | 1 cup (180) | 13 |
| Chia seeds | 1 ounce (28.35) | 10.0 |
| Almonds | 1 ounce, about 23 nuts (28.35) | 3.5 |
| Pistachios | 1 ounce, about 49 nuts (28.35) | 3.0 |
| Sunflower kernels | 1/4 cup (32) | 3.0 |
*Rounded to nearest 0.5 gram.
Source: USDA National Nutrient Database for Standard Reference, Legacy Release
All the foods listed above are excellent choices for increasing your daily fiber intake. You can also creatively combine these foods to create fiber-rich meals.
For instance, adding 1 cup of raspberries to 1 cup of cooked oatmeal, topped with half a serving of almonds, can provide approximately 13.5 grams of fiber. A hearty bean and vegetable salad could offer around 11 grams of additional fiber.
Incorporating these meal ideas into your day can significantly contribute to meeting your daily fiber goals, especially for individuals aiming for a 2,000-calorie diet.
Whether consumed individually or combined, these nutritious and fiber-packed foods are just some of the many delicious ways to boost your fiber intake and support a healthier lifestyle.
- 2020-2025 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://www.dietaryguidelines.gov/. Accessed July 10, 2023.
- Duyff, RL. Carbs: Sugars, starches, and fiber. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. 5th ed. Houghton Mifflin Harcourt; 2017.
- Interactive nutrition facts label. U.S. Food and Drug Administration. https://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/#intro. Accessed July 10, 2023.
- USDA National Nutrient Database for Standard Reference, Legacy Release. U.S. Department of Agriculture, Agricultural Research Service. https://ndb.nal.usda.gov. Accessed July 10, 2023.
