If you’re aiming to boost your fiber intake, you’ll be glad to know there’s a wide variety of delicious options available. Fruits, vegetables, grains, beans, peas, and lentils are all excellent sources to help you meet your daily fiber goals.
Fiber-rich foods contain a mix of different types of fiber, each contributing to your health in unique ways. Some types of fiber are essential for promoting regular bowel movements by adding bulk to stool in the large intestine. Other types of fiber contribute to feelings of fullness, which can be beneficial for managing calorie intake and supporting healthy weight management. Furthermore, a diet abundant in dietary fiber is associated with a reduced risk of heart disease, making it a crucial component of a heart-healthy lifestyle.
The recommended daily intake of fiber varies depending on your age and daily calorie consumption. Current dietary guidelines for Americans recommend that adults and children aged 2 and older should aim for 14 grams of fiber for every 1,000 calories consumed daily. For younger children between 12 and 23 months old, a daily intake of 19 grams of fiber is suggested.
To help you incorporate more fiber into your diet, explore the charts below which detail common foods and their respective dietary fiber content.
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. The versatility of these foods also allows for creative combinations to further boost your fiber consumption.
For instance, imagine a breakfast of 1 cup of cooked oatmeal topped with 1 cup of raspberries and half a serving of almonds. This delicious and nutritious meal alone would provide approximately 13.5 grams of fiber, getting you well on your way to your daily goal. For lunch or dinner, a hearty bean and vegetable salad could contribute around 11 grams of additional fiber.
Combining these meal ideas demonstrates how easily you can achieve a significant portion of the daily fiber recommendation, especially for individuals aiming for a 2,000-calorie diet.
Whether enjoyed individually or combined in meals and snacks, these nutritious and fiber-packed foods offer a multitude of options to help you enhance your fiber intake and support your overall health and well-being.
Tips for Incorporating More Fiber into Your Diet
Here are a few helpful tips to keep in mind as you increase your fiber consumption:
- Read Food Labels: When purchasing packaged foods, always check the Nutrition Facts label to understand the fiber content. Fiber amounts can vary significantly between different brands for the same type of food.
- Increase Gradually: Adding too much fiber to your diet too quickly can sometimes lead to uncomfortable side effects such as intestinal gas, diarrhea, cramping, and bloating. It’s best to increase your fiber intake gradually over a period of a few weeks to allow your digestive system to adjust.
- Stay Hydrated: As you consume more fiber, it’s crucial to drink plenty of fluids, especially water. Some types of fiber absorb water to function effectively, and adequate hydration helps prevent constipation and ensures comfortable bowel movements.
By incorporating these high-fiber foods and following these simple tips, you can effectively increase your dietary fiber intake and reap the numerous health benefits associated with a fiber-rich diet.
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.
