If you’re looking to boost your dietary fiber intake, you’re in luck! There’s a wide array of delicious and nutritious options available. From fruits and vegetables to grains, beans, peas, and lentils, incorporating more fiber into your diet is easier and tastier than you might think.
Fiber-rich foods are nutritional powerhouses, offering a blend of different types of fiber, each contributing to your well-being in unique ways.
- Promoting Regularity: Certain types of fiber are essential for adding bulk to your stool and facilitating its smooth passage through the large intestine, helping to prevent constipation and maintain digestive health.
- Enhancing Fullness and Weight Management: Other fiber types play a crucial role in satiety. They help you feel fuller for longer after meals, which can naturally reduce your overall calorie intake and support healthy weight management.
- Supporting Heart Health: A diet abundant in dietary fiber is associated with a reduced risk of heart disease, a leading health concern worldwide.
The recommended daily fiber intake varies based on age and calorie consumption.
Current dietary guidelines for Americans recommend adults aim for approximately 14 grams of fiber for every 1,000 calories consumed daily. For toddlers between 12 and 23 months old, a daily intake of around 19 grams is suggested.
To help you easily incorporate more fiber into your meals, we’ve compiled charts detailing the fiber content of various common foods.
Keep these important tips in mind as you increase your fiber consumption:
- Read Labels: When purchasing packaged foods, always check the Nutrition Facts label for fiber content. Fiber amounts can differ significantly between brands for the same type of food.
- Go Slow and Steady: Introducing too much fiber too quickly can lead to digestive discomforts such as gas, diarrhea, cramping, and bloating. Gradually increase your fiber intake over a few weeks to allow your digestive system to adjust.
- Hydrate Adequately: As you increase fiber intake, it’s crucial to drink plenty of fluids. Some types of fiber absorb water to function effectively, and staying well-hydrated helps ensure comfortable and regular bowel movements.
Fruits High in Fiber
| 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 High in Fiber
| 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 High in Fiber
| 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 High in Fiber
| 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 get creative and combine these high fiber foods for even greater benefits.
For instance, adding 1 cup of raspberries to 1 cup of cooked oatmeal with a half-serving of almonds can provide approximately 13.5 grams of fiber. A hearty bean and vegetable salad could contribute around 11 grams of fiber.
These two meal ideas alone can provide a significant portion of the daily fiber goal for individuals consuming around 2,000 calories per day.
Whether enjoyed individually or combined in delicious meals, these nutritious high in fiber food choices are just some of the many ways to boost your fiber intake and support 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.
