If you’re looking to improve your diet and overall health, increasing your fiber intake is a fantastic step. Dietary fiber, found in plant-based foods, offers a multitude of benefits, from aiding digestion to supporting heart health. But What Foods Are High In Fiber? This guide will explore a variety of delicious and accessible options to help you reach your daily fiber goals and enjoy a healthier lifestyle.
Fiber plays several crucial roles in maintaining well-being. Firstly, it adds bulk to your stool, facilitating smoother movement through the large intestine and preventing constipation. Secondly, certain types of fiber contribute to feelings of fullness, which can be invaluable for managing calorie intake and supporting healthy weight control. Furthermore, a diet abundant in dietary fiber has been strongly linked to a reduced risk of heart disease.
The recommended daily fiber intake varies based on age and calorie consumption. According to current dietary guidelines for Americans, adults and children over 2 years old should aim for approximately 14 grams of fiber for every 1,000 calories consumed daily. For younger children aged 12 to 23 months, around 19 grams of fiber per day is recommended.
To help you incorporate more of this vital nutrient into your diet, let’s explore specific food categories and their fiber content.
Fruits Packed with Fiber
Fruits are not only naturally sweet and delicious but also excellent sources of fiber. Here’s a chart highlighting some high-fiber fruit choices:
| 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 |
Raspberries truly stand out as a fiber superstar in the fruit category. Pears and apples, especially when eaten with their skin, are also commendable sources. Even everyday favorites like bananas, oranges, and strawberries contribute meaningfully to your daily fiber intake.
Vegetables High in Fiber
Vegetables are nutritional powerhouses, and many are surprisingly rich in fiber. Adding a variety of vegetables to your meals is a simple way to boost your fiber consumption.
| 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 |
Boiled green peas are exceptionally high in fiber among vegetables. Broccoli, turnip greens, and Brussels sprouts also offer substantial amounts. Even common vegetables like potatoes (with skin) and sweet corn contribute to your fiber intake.
Grains for Fiber Enrichment
When it comes to grains, whole grains are generally superior in fiber content compared to refined grains. Swapping refined grains for whole grains is an easy and effective way to increase fiber in your diet.
| 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 |
Whole-wheat spaghetti and cooked barley are excellent grain choices for fiber. Bran flakes and quinoa are also noteworthy. Even air-popped popcorn, a popular snack, contributes a decent amount of fiber per serving.
Legumes, Nuts, and Seeds: Fiber Powerhouses
Legumes, nuts, and seeds are nutritional gems, often boasting impressive fiber content alongside protein and healthy fats.
| 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 |
Split peas, lentils, and black beans are fiber champions within the legume family. Cannellini, navy, and Great Northern beans are also excellent choices. Chia seeds are exceptionally high in fiber per ounce. Even nuts like almonds and pistachios, and seeds like sunflower kernels, contribute to your fiber intake.
Practical Tips for Increasing Fiber Intake
Incorporating more high-fiber foods into your diet is achievable with a few simple strategies:
- Read Food Labels: When purchasing packaged foods, always check the Nutrition Facts label for fiber content. Fiber levels can vary significantly between brands.
- Go Slow and Steady: Adding too much fiber too quickly can lead to digestive discomfort such as gas, diarrhea, cramps, and bloating. Gradually increase your fiber intake over several weeks to allow your digestive system to adapt.
- Stay Hydrated: As you increase your fiber intake, it’s essential to drink plenty of fluids. Some types of fiber absorb water to work effectively, and adequate hydration helps prevent constipation and ensures comfortable bowel movements.
Delicious Ways to Combine High-Fiber Foods
Many high-fiber foods can be combined to create delicious and 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 in one meal. A hearty bean and vegetable salad can easily contribute around 11 grams of fiber.
Combining these meal ideas can help you reach a significant portion of your daily fiber goal, especially for those aiming for a 2,000-calorie diet. Whether enjoyed individually or combined, these nutritious choices are just a few of the many options available to boost your fiber intake and support your health.
*Rounded to nearest 0.5 gram.
Source: USDA National Nutrient Database for Standard Reference, Legacy Release
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.
