Are you looking to increase your fiber intake? Incorporating Foods With Fiber In Them into your daily diet is a fantastic way to boost your overall health. Fruits, vegetables, grains, beans, peas, and lentils are all excellent sources that can help you meet your daily fiber goals.
Fiber-rich foods are packed with various types of fiber, each offering unique health benefits. Some types of fiber are crucial for promoting regular bowel movements by adding bulk to stool in the large intestine. Other types of fiber contribute to satiety, helping you feel fuller for longer. This can be beneficial for managing your calorie intake and supporting healthy weight management. Furthermore, a diet abundant in dietary fiber is strongly associated with a reduced risk of heart disease.
The recommended daily fiber intake varies based on your age and calorie consumption. Current dietary guidelines for Americans advise adults and children aged 2 years and older to consume 14 grams of fiber for every 1,000 calories they eat daily. For younger children between 12 and 23 months old, a daily intake of 19 grams of fiber is recommended.
To help you incorporate more fiber into your diet, explore the charts below. They detail common foods and their respective dietary fiber content.
Keep these helpful tips in mind as you increase your fiber consumption:
- Read Food Labels. Always check the Nutrition Facts label on packaged foods to understand their fiber content, as it can differ significantly between brands.
- Increase Gradually. Adding fiber to your diet too quickly can lead to uncomfortable side effects such as gas, diarrhea, bloating, and cramping. It’s best to increase your fiber intake slowly over a few weeks.
- Stay Hydrated. As you increase your fiber intake, it’s essential to drink plenty of fluids. Certain types of fiber absorb water, and staying well-hydrated helps ensure comfortable and regular bowel movements.
High-Fiber Fruits Chart
| 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 |
High-Fiber Vegetables Chart
| 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 |
High-Fiber Grains Chart
| 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 |
High-Fiber Legumes, Nuts and Seeds Chart
| 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 of the foods listed are excellent choices for increasing your daily fiber intake. You can also create delicious combinations to further boost your fiber consumption.
For example, 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 can contribute around 11 grams of fiber. Combining these two meal ideas alone can fulfill a significant portion of the daily fiber requirement for individuals consuming approximately 2,000 calories per day.
Whether enjoyed individually or combined, these nutritious foods are just some of the many options available to help you increase your fiber intake and improve your overall health.
References
- 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.
