What are the best sources of dietary fiber. How much fiber do you need daily. Which high-fiber foods can help prevent diseases. How can increasing fiber intake improve your overall health. What are the different types of fiber and their benefits.

The Importance of Fiber in Your Diet

Fiber is a crucial component of a healthy diet, offering numerous benefits that extend far beyond digestive health. While many people associate fiber with maintaining regular bowel movements, its advantages reach into various aspects of overall wellness. Let’s explore why incorporating high-fiber foods into your daily meals is essential for optimal health.

A diet rich in fiber has been linked to a reduced risk of developing type 2 diabetes and heart disease. This connection was highlighted in a meta-analysis published in the Lancet journal in January 2019. The researchers also found a correlation between high-fiber diets and lower rates of colon cancer, underscoring the potential cancer-fighting properties of fiber.

Weight management is another area where fiber shines. The Mayo Clinic reports that fiber consumption is associated with maintaining a healthier weight. In fact, a study published in the Annals of Internal Medicine in February 2015 demonstrated that simply focusing on increasing fiber intake could lead to weight loss.

Understanding the Types of Fiber

There are two main types of fiber: insoluble and soluble. Each type offers unique benefits to your body:

Insoluble Fiber

Insoluble fiber adds bulk to food and isn’t digested by the body. Kaleigh McMordie, RDN, founder of the blog Lively Table, explains that this type of fiber “helps increase feelings of fullness as well as frequency of bowel movements.” By promoting regular bowel movements, insoluble fiber helps prevent constipation and supports overall digestive health.

Soluble Fiber

Soluble fiber plays a different but equally important role in your health. McMordie notes that “soluble fiber slows the rate of digestion, which also slows how quickly glucose enters the bloodstream, thus helping with blood sugar control.” This property makes soluble fiber particularly beneficial for managing diabetes and maintaining stable blood sugar levels.

Additionally, soluble fiber absorbs water in the intestines, which helps bulk up stools and can prevent diarrhea. This type of fiber, found in foods like oatmeal, nuts, and pulses (such as lentils, chickpeas, and beans), has also been linked to a reduced risk of breast cancer. A review and meta-analysis published in the journal Cancer in April 2020 found that individuals who consumed the most fiber had an 8 percent lower risk of breast cancer compared to those who consumed the least.

How Much Fiber Do You Need?

The U.S. Dietary Guidelines recommend an adequate intake of 25 grams (g) of fiber per day for women and 38 g per day for men. However, most Americans fall short of these recommendations, with the average intake hovering around 15 g, according to Harvard Health Publishing. Bridging this fiber gap is crucial for reaping the full health benefits of a high-fiber diet.

Increasing your fiber intake doesn’t have to be a daunting task. McMordie suggests some practical tips: “To get enough fiber, I always suggest making at least half of your grains whole grains, and getting the recommended five servings per day of fruits and vegetables as a starting point.” She also recommends snacking on high-fiber foods such as nuts, hummus, high-fiber cereal, or whole-grain crackers to boost fiber intake throughout the day.

Top 10 Fiber-Rich Foods to Include in Your Diet

Now that we understand the importance of fiber, let’s explore some of the best sources to incorporate into your meals:

1. Chia Seeds
2. Raspberries
3. Green Peas
4. Avocado
5. Lentils
6. Black Beans
7. Artichokes
8. Oats
9. Almonds
10. Broccoli

Each of these foods not only provides a significant amount of fiber but also offers additional nutritional benefits. Let’s take a closer look at some of these fiber powerhouses.

Chia Seeds: Tiny Seeds with Mighty Fiber Content

Chia seeds have gained popularity in recent years, and for good reason. These tiny seeds pack a substantial fiber punch, with about 10 grams of fiber per ounce. They’re versatile and can be easily incorporated into various dishes, from smoothies to baked goods.

How can you add chia seeds to your diet? Try sprinkling them on top of yogurt or oatmeal, or use them to make a nutritious chia seed pudding. Their ability to absorb liquid and form a gel-like consistency makes them an excellent egg substitute in vegan baking as well.

Raspberries: A Sweet and Fiber-Filled Fruit Option

Raspberries stand out among fruits for their high fiber content. A cup of raspberries contains about 8 grams of fiber, making them an excellent choice for those looking to increase their intake. These berries are not only rich in fiber but also packed with antioxidants and vitamin C.

How can you enjoy raspberries beyond eating them fresh? Consider adding them to your morning cereal, blending them into smoothies, or using them as a topping for whole-grain waffles or pancakes. They also make a delicious addition to salads, providing a burst of flavor and nutrition.

Green Peas: The Underrated Fiber Superhero

Often overlooked, green peas are a fantastic source of fiber. A cup of cooked green peas provides about 9 grams of fiber, along with a healthy dose of protein and various vitamins and minerals. Their sweet flavor and versatility make them an easy addition to many dishes.

How can you incorporate more green peas into your meals? Try adding them to soups, stews, and casseroles. They also make a great side dish when lightly sautéed with herbs. For a quick and nutritious snack, consider steaming some peas and enjoying them with a sprinkle of sea salt.

Avocado: Creamy Texture with Fiber Benefits

Avocados are known for their healthy fats, but they’re also an excellent source of fiber. Half an avocado contains about 5 grams of fiber, along with a host of other nutrients like potassium and vitamins K, C, and B6.

How can you enjoy avocados beyond guacamole? Try spreading mashed avocado on whole-grain toast for a fiber-rich breakfast. You can also add sliced avocado to salads, sandwiches, or wraps for a creamy texture and nutritional boost. Avocados can even be used as a butter substitute in some baking recipes, adding moisture and nutrients to your treats.

Lentils and Black Beans: Protein-Packed Fiber Sources

Lentils and black beans are both excellent sources of fiber and plant-based protein. A cup of cooked lentils provides about 15 grams of fiber, while a cup of cooked black beans offers around 15 grams. These legumes are not only rich in fiber but also provide essential minerals like iron and folate.

How can you incorporate more lentils and black beans into your diet? Try making a hearty lentil soup or a black bean chili. These legumes can also be added to salads, used as a base for veggie burgers, or pureed to make dips. For a quick meal, consider making a grain bowl with brown rice, lentils or black beans, and your favorite vegetables.

Strategies for Increasing Your Fiber Intake

Incorporating more fiber into your diet doesn’t have to be challenging. Here are some practical strategies to boost your fiber intake:

• Start your day with a high-fiber breakfast, such as oatmeal topped with berries and chia seeds.
• Choose whole grain options over refined grains whenever possible.
• Include a variety of fruits and vegetables in your meals.
• Snack on nuts, seeds, or fresh fruits instead of processed snacks.
• Experiment with new recipes that feature legumes like lentils or beans.
• Add a side salad to your meals for an extra fiber boost.
• Try to include at least one high-fiber food in every meal.

Remember, when increasing your fiber intake, it’s important to do so gradually and to drink plenty of water. This approach helps your digestive system adjust and prevents discomfort.

The Role of Fiber in Disease Prevention

The benefits of a high-fiber diet extend beyond digestive health and weight management. Research has shown that fiber plays a crucial role in preventing various diseases:

Heart Disease

Soluble fiber, in particular, has been linked to improved heart health. It can help lower LDL (bad) cholesterol levels by binding to cholesterol particles in the digestive system and removing them from the body. This process can reduce the risk of heart disease and stroke.

Type 2 Diabetes

Fiber helps regulate blood sugar levels by slowing the absorption of sugar. This can be particularly beneficial for people with diabetes or those at risk of developing the condition. A diet rich in fiber can help improve insulin sensitivity and reduce the risk of type 2 diabetes.

Colon Cancer

Several studies have suggested that a high-fiber diet may reduce the risk of colon cancer. Fiber helps move waste through the colon more quickly, reducing exposure to potential carcinogens. Additionally, when bacteria in the gut break down fiber, they produce compounds that may protect colon cells.

Breast Cancer

Research has indicated a potential link between high-fiber diets and a reduced risk of breast cancer. While more studies are needed to fully understand this connection, it’s another compelling reason to ensure adequate fiber intake.

By incorporating a variety of high-fiber foods into your diet, you’re not just supporting your digestive health but potentially safeguarding yourself against these serious health conditions.

Fiber and Gut Health: A Symbiotic Relationship

The relationship between fiber and gut health is a fascinating area of ongoing research. Fiber serves as a prebiotic, providing food for the beneficial bacteria in your gut microbiome. These bacteria, in turn, play crucial roles in various aspects of health, from immune function to mental well-being.

When you consume fiber, particularly soluble fiber, it ferments in your colon. This fermentation process produces short-chain fatty acids (SCFAs), which have numerous health benefits. SCFAs help maintain the health of your colon cells, reduce inflammation, and may even play a role in regulating appetite and metabolism.

Furthermore, a diverse and healthy gut microbiome has been linked to improved mental health, better skin condition, and enhanced overall immune function. By eating a variety of high-fiber foods, you’re essentially feeding and nurturing your gut bacteria, promoting a healthier and more diverse microbiome.

Overcoming Common Challenges in Increasing Fiber Intake

While the benefits of a high-fiber diet are clear, some people may face challenges when trying to increase their fiber intake. Here are some common issues and solutions:

Digestive Discomfort

Suddenly increasing fiber intake can lead to gas, bloating, or constipation. To avoid this, increase your fiber intake gradually over several weeks. This gives your digestive system time to adjust. Also, make sure to drink plenty of water, as fiber absorbs water in the digestive tract.

Taste Preferences

If you’re not used to the taste of high-fiber foods, start by incorporating them into dishes you already enjoy. For example, add berries to your favorite smoothie or mix some chia seeds into your yogurt. Experiment with different cooking methods and seasonings to make high-fiber foods more appealing.

Time Constraints

Preparing high-fiber meals doesn’t have to be time-consuming. Keep quick options on hand, such as pre-cut vegetables, canned beans (rinsed to reduce sodium), or packets of instant oatmeal. Batch cooking on weekends can also help ensure you have fiber-rich meals ready during busy weekdays.

Limited Knowledge of High-Fiber Options

Educate yourself about different high-fiber foods and their fiber content. Many foods that you might not expect are good sources of fiber. For instance, popcorn is a whole grain that provides a decent amount of fiber. Keep exploring and trying new foods to expand your high-fiber repertoire.

By addressing these challenges and finding solutions that work for you, you can successfully increase your fiber intake and enjoy the numerous health benefits it offers.

Fiber Supplements: Are They Necessary?

While whole foods should be your primary source of fiber, some people may consider fiber supplements to meet their daily requirements. But are these supplements necessary, and how do they compare to fiber from whole foods?

Fiber supplements come in various forms, including powders, capsules, and chewable tablets. They typically contain isolated fibers such as psyllium, methylcellulose, or inulin. While these supplements can help increase your fiber intake, they don’t provide the same range of nutrients and health benefits as fiber-rich whole foods.

Whole foods not only provide fiber but also come packaged with other essential nutrients, antioxidants, and phytochemicals that work synergistically to promote health. For example, an apple provides fiber along with vitamins, minerals, and beneficial plant compounds that a fiber supplement can’t replicate.

That said, fiber supplements can be useful in certain situations. They may be recommended by healthcare providers for individuals with specific medical conditions or those who struggle to get enough fiber from their diet alone. However, it’s always best to consult with a healthcare professional before starting any supplement regimen.

If you do choose to use a fiber supplement, remember to introduce it gradually and drink plenty of water. Also, be aware that some fiber supplements can interfere with the absorption of certain medications, so timing is important.

In conclusion, while fiber supplements can be a useful tool in some cases, they should not be seen as a replacement for a diet rich in whole, fiber-containing foods. Focus on incorporating a variety of high-fiber foods into your meals and snacks to reap the full spectrum of health benefits that dietary fiber offers.

11 High-Fiber Foods to Add to Your Diet

Help keep your ticker healthy, manage your weight, and fend off type 2 diabetes by making sure you get enough fiber. These high-fiber foods will help.

By Leslie BarrieMedically Reviewed by Lynn Grieger, RDN, CDCES

Reviewed: May 8, 2020

Medically Reviewed

Green peas, chia seeds, raspberries, and avocado all provide fiber.

Martin Barraud/Getty Images; Thinkstock; iStock; Alamy

Want to give your health a makeover? It’s time to become a fan of high-fiber foods. Many people know that eating a diet filled with fiber is a way to support their digestive system and help keep everything running smoothly.

But fiber comes with a whole list of other health benefits! For example, a diet high in fiber can reduce your risk of developing type 2 diabetes and heart disease, according to a meta-analysis published in January 2019 in the journal the Lancet. The researchers also saw a connection between a high-fiber diet and a lower rate of colon cancer.

Plus, fiber consumption is associated with a healthier weight, according to the Mayo Clinic — and something as simple as focusing on adding more fiber to your diet can help you shed pounds, a study published in February 2015 in the Annals of Internal Medicine found.

Another way it can help with your health goals? “Insoluble fiber adds bulk to food and isn’t digested, so it helps increase feelings of fullness as well as frequency of bowel movements,” says Kaleigh McMordie, RDN, of Lubbock, Texas, the founder of the blog Lively Table.

There are two main types, insoluble and soluble, and both come with big benefits, the Mayo Clinic notes. “Soluble fiber slows the rate of digestion, which also slows how quickly glucose enters the bloodstream, thus helping with blood sugar control,” says McMordie. “Soluble fiber also absorbs water in the intestines, bulking up stools, which can help prevent diarrhea.” Meanwhile, insoluble fiber helps prevent constipation.

And there are even more perks connected to fiber. McMordie says research suggests a link between a diet high in soluble fiber — found in foods such as oatmeal, nuts, and pulses — and a reduced risk of breast cancer. (According to North Dakota State University, pulses are in the legume family and include lentils, chickpeas, and beans.) A review and meta-analysis published in April 2020 in the journal Cancer looked at 20 studies, and authors noted that people who consumed the most fiber had an 8 percent lower risk of breast cancer compared with those who consumed the least.

To find fiber, you don’t have to look far. It’s widely available in fruits and veggies and nuts and seeds, according to the National Institutes of Health.

RELATED: 9 Top Questions About Fiber, Answered

How Much Fiber Do You Need to Reap the Health Benefits?

The U.S. Dietary Guidelines set adequate intake of fiber at 25 grams (g) a day for women and 38 g a day for men. Most Americans are getting just half that, with the average intake clocking in at 15 g, according to Harvard Health Publishing.

Upping your fiber count for the day doesn’t have to be hard. Not only can boosting your fiber intake be surprisingly easy, but fiber-rich foods are tasty, too (avocado toast, anyone?).

“To get enough fiber, I always suggest making at least half of your grains whole grains, and getting the recommended five servings per day of fruits and vegetables as a starting point,” says McMordie. “Snacking on high-fiber foods, such as nuts, hummus, high-fiber cereal, or whole-grain crackers is another good way to add fiber in throughout the day,” she suggests.

Here are 10 of the best sources of fiber to reach for.

Next up video playing in 10 seconds

Pancake Bananas

You have heard of banana pancakes, but what about pancake bananas? These mini pancake-coated bananas are perfect for kids — or kids at heart! An extension of last year’s pancake “cereal” trend, this easy breakfast option first drew big raves when TikTok creators like @stirandstyle and @thehungerdiaries made them. Slices of banana are dipped in pancake batter and then cooked until golden brown. The verdict? If you like warm, caramelized bananas on top of your pancakes, you will love these!

For this variation, stir together a quick whole-wheat pancake batter with buttermilk and that not-so-secret pancake ingredient — olive oil, whch adds fruity, herbaceous notes to the pancakes. Or feel free to swap in melted butter or a neutral oil for a more traditional take.

contains  Wheat, Dairy, Eggs

3.8 out of 48 reviews

PREP TIME

10 min

COOK TIME

10 min

TOTAL TIME

20 min

Ingredients

1 cup whole wheat flour

1 tbsp granulated sugar

1 tsp baking powder

1/2 tsp baking soda

1/4 tsp fine sea salt

1 cup buttermilk

2 tbsp extra-virgin olive oil

1 large egg

1/2 tsp vanilla extract

Nonstick spray

4 medium ripe bananas, sliced 1/2-inch thick

Butter, for serving

Fresh fruit, for serving

Maple syrup, for serving

Directions

1

For step-by-step directions to make this recipe, visit The Feedfeed.

Nutrition Facts

Amount per serving

calories

412

total fat

10g

saturated fat

2g

protein

9g

carbohydrates

78g

fiber

7g

sugar

41.2g

added sugar

16.3g

sodium

379mg

TAGS:

Wheat, Dairy, Eggs, Gluten-free, Vegetarian, High-Fiber, Family-Friendly, Breakfast

715

Green Peas Up Your Fiber and Provide Essential Vitamins

Martin Barraud/Getty Images

The veggie may be tiny, but peas boast an impressive amount of fiber — around 4 g per ½ cup, according to the USDA, which is 14 percent of the daily value (DV). “Tossing in a few handfuls of frozen peas is an easy way to add green veggies to pasta and rice dishes,” says Johannah Sakimura, RD, who’s based in Summit, New Jersey. Other ways to work with peas? “You can mash them into dips and spreads for toast or crackers,” says McMordie.

In addition to fiber, “peas supply vitamin A, which may help support healthy skin and eyes, and vitamin K, which may help maintain bone strength,” says Sakimura.

RELATED: 7 Superfoods That Help Digestion

716

Artichokes Are Full of Fiber and Low in Calories

iStock

We’re sorry to report that you probably won’t get lots of fiber from artichoke dip. But you can if you eat the actual vegetable. Half an artichoke (the edible part at the bases of the petals) clocks in at 3 g of fiber, according to the USDA, which is 11 percent of the DV. You’ll also get only 30 calories if you eat that amount.

If you’ve never cooked an artichoke, worry not — you can still enjoy this veggie and reap the fiber rewards. “They can be a little tricky since most people are not comfortable cooking fresh ones, but canned artichoke hearts are easy to cook with and can be used in salads and pasta dishes or made into dips,” says McMordie.

And if you are up for the challenge, try steaming an artichoke with a little olive oil, garlic, and rosemary or stuffing them with feta and sundried tomatoes before roasting in the oven.

A bonus perk of artichokes? They are considered a high-potassium vegetable, according to the Academy of Nutrition and Dietetics. When a food is “high” in a nutrient, it provides at least 20 percent of the DV, per the Academy.

717

Avocados Pack Ample Fiber and Heart-Healthy Fats

Avocado lovers, rejoice! Here’s a good excuse to order avocado toast: Half of one avocado has about 5 g of fiber, according to the USDA, and that’s 18 percent your DV. You’ll also want to embrace the avocado’s fat. “Most of the fat in avocados is monounsaturated fat, the same heart-healthy kind found in olive oil,” says Jonny Bowden, PhD, of Los Angeles, the author of The 150 Healthiest Foods on Earth.

When you think of avocados, your mind may go right to guacamole and avocado toast, but there are plenty of other ways to put them to use. “Avocados are a nutrient-dense, versatile fruit that can be eaten alone or used in a variety of tasty recipes from soups to salad to smoothies. ” says Marisa Moore, RDN, who’s based in Atlanta. “I like to add them to smoothies for creaminess and to boost fiber intake,” she adds.

RELATED: 10 Green Smoothie Recipes Packed With Nutrition

718

Edamame Makes Filling Up on Fiber Easy and Fun

Thinkstock

Having a snack attack? Instead of opening a bag of chips, why not reach for edamame? Edamame is a tasty, fiber-rich snack, boasting about 5 g per ½ cup, according to the USDA, which is 18 percent of the DV. “It provides the coveted trifecta of protein, fiber, and healthy fat in one package. Okay, lots of little packages!” says Sakimura.

There are more edamame perks: An article detailing findings from three past studies, and published in the March 2020 issue of Circulation, concluded that people who ate foods with isoflavones, like edamame or tofu, had a moderately lower risk of developing heart disease.

Enjoy edamame straight from the pod as an afternoon snack, order them as a side with your sushi or Thai entrée, or throw them in grain bowls and salads.

719

Beans Are a Versatile, Fiber-Rich Food With Protein and Iron, Too

David Loftus/Getty Images

When people think of high-fiber foods, likely beans come to mind — and for good reason. According to the USDA, ½ cup of navy beans has 7 g of fiber, which offers 25 percent of the DV.

Black beans, pinto beans, and garbanzos — as mentioned, all part of the pulses family — are fiber-packed, too. “By far, pulses of all kinds are my go-to high-fiber foods,” says Moore. “Black beans are a staple for side dishes, bean burgers, and skillets, and chickpeas are another staple — I love to roast and season them for a crunchy snack,” Moore adds.

Beans are protein-packed, and come with iron that can help fight conditions like anemia, according to the American Academy of Nutrition and Dietetics. One study in the journal CMAJ found that beans may help lower LDL or “bad” cholesterol levels.

Consider tossing beans into a salad or adding them to any soup or salsa. They can also serve as the main event — think bean-based soup, bean burritos, and rice and beans.

RELATED: 10 Creative Recipes to Make With a Can of Black Beans

720

Pears Make for the Perfect Fiber-Filled Dessert

Kathleen C Petersen/Getty Images

Apples tend to hog the spotlight as an easy-to-eat fruit staple, but it’s time to start thinking about adding pears to your fruit bowl, too. Why? They’re filled with fiber! One medium-size pear has 5.5 g, according to the USDA, which is 20 percent of the recommended DV.

Plus, they’re delicious. “Nibbling on a juicy, ripe pear is a great way to end a meal on a healthy sweet note if you’re trying to avoid high-calorie, sugary desserts,” says Sakimura. In addition to offering lots of fiber, pears are a good source of vitamin C, coming in at 7.65 milligrams (mg) for a medium pear, which is about 9 percent of the DV.

“You can store them for several weeks in the fridge, unlike more delicate fruit,” says Sakimura. “Just let them ripen on the counter for a few days before eating.”

721

Lentils Are a Quick Way to Fill Up on Fiber

Corbis

If you’re not eating lentils regularly, it’s time to start. “Lentils are full of fiber,” says Moore. “They supply a spectrum of vitamins and minerals, and they’re a terrific vegetarian source of both protein and iron,” says Sakimura. With around 7 g of fiber in ½ cup of cooked lentils, per the USDA (with 25 percent the DV), they are a smart addition to burritos, burgers, and stuffed peppers.

“I like to include lentils in soups, curries, and salads,” says Moore. “And they cook faster than most other pulses, so they are a great option for newbies — red lentils cook in about 15 minutes, so they are perfect for a weeknight curry, while green and brown lentils add protein and fiber to soups, stews, or rice pilaf,” Moore notes.

Research supports lentils’ many perks. For example, a small study published in April 2018 in the Journal of Nutrition found lentils lowered blood sugar in 48 people without diabetes when participants swapped in lentils for some of their starchy side (such as rice) rather than eating the starchy side alone.

722

Chia Seeds are Easy to Add to Any Meal

Thinkstock

Want a simple way to sprinkle more fiber into your meal? Consider chia seeds. “Chia seeds are particularly high in fiber,” says McMordie, with one ounce clocking in at almost 10 g, per the USDA, which is about 35 percent of the DV.

This tiny superfood also comes packed with other pluses. “Chia seeds are one of the richest sources of the plant-based form of omega-3 fatty acids,” says Sakimura, which makes them a healthy form of fat, according to the Mayo Clinic.

“I like to add a sprinkle of chia seeds into my oatmeal or cereal. You can also add them into baked goods or make chia pudding out of them by mixing them with a liquid, like milk, and letting them absorb the liquid overnight,” says McMordie. And don’t worry about them overpowering the flavor of your food. “The seeds are pretty much tasteless; you can get away with sprinkling them into almost anything,” says Sakimura.

723

Raspberries Are a Top Fiber-Rich Fruit

iStock

Berries are nutritional superstars — not only do they have antioxidants that may be beneficial for preventing inflammation, as Harvard notes, but they also come filled with fiber. What makes raspberries so special? They are one of the most fiber-packed berries.

“Raspberries and blackberries top my list for high fiber fruits,” says Moore. They have about 8 g of fiber per cup, according to the USDA, which is about 28 percent of the DV. “And they add sweet-tart flavor to smoothies and snacktime,” Moore adds.

Sprinkle them on yogurt for a fiber- and protein-rich breakfast that will power you through your morning.

RELATED: 10 Healthy Foods That Boost Energy

724

Wheat Bran Is a Simple Addition to Make Most Meals More Fiber-Packed

Getty Images

“The insoluble fiber in wheat bran may help to move things along in your GI tract, so it can be a helpful ingredient for people who struggle with occasional constipation,” says Sakimura. “But remember to add fiber to your diet gradually and drink plenty of water to avoid any digestive discomfort,” she adds.

It’s easy to incorporate wheat bran. “It can be a good way to increase fiber, by sprinkling it in smoothies or onto cereal, or adding to baked goods,” adds McMordie. Wheat bran has 6 g of fiber per ¼ cup, according to the USDA, which is about 21 percent of the DV.

725

Oatmeal Is a Classic High-Fiber Food That Is Easy to Jazz Up

Natasa Mandic/Stocksy

And if you want to get back to basics with a classic fiber-rich food, consider oatmeal: A ½ cup of raw oats provides 4 g of fiber per cup, per the USDA, which is 14 percent of your DV. “My favorite high-fiber food is oatmeal — I eat it most mornings and never get tired of it because there are so many ways to prepare it!” says McMordie. Add chia seeds and raspberries for an extra fiber-rich punch!

RELATED: 8 Creative Oatmeal Recipes

Additional reporting by Brianna Steinhilber.

Top 5 High-Fiber Food Groups That You Should Eat Regularly

The role of fiber in promoting overall health is vital. From aiding weight loss to managing constipation, fiber plays a crucial role. Hence, including fiber-rich foods regularly in your diet can offer an array of health benefits. Many food groups offer abundant fiber. It is a type of carbohydrate that cannot be digested easily. It keeps the digestive system active too. Learn more about fiber, foods rich in this nutrient, and the optimum dosage of fiber. Scroll down to know more.

In This Article

What Is Fiber? Why Do You Need It?

Fiber is a class of non-digestible, complex carbohydrates. It can be found in plants or is added to foods. The primary role of different classes of fiber is to act as prebiotics (1).

As prebiotics, they promote the activity of the good bacteria in the gut (gut microbiota). Another crucial role of fiber is to maintain blood cholesterol levels. This activity is particularly attributed to soluble fiber. Soluble fiber is commonly found in fruits, legumes, and oats (1).

The other class of fiber, insoluble fiber, is associated with the prevention of constipation and appetite control. Insoluble fiber is found in wheat, bran, and vegetables (1).

In this article, we have presented a list of high-fiber foods. We have categorized them into five major groups. You must have eaten a few or maybe all of them without knowing the amount of fiber they contain.

Quick Tip

According to the 2021 Food and Health Survey conducted by the International Food Information Council, about 92% of respondents seeking a good dietary fiber source opt for foods over supplements and beverages (7).

Scroll down to pick your favorite foods with fiber!

Top 7 Fiber-rich Food Groups

1. Vegetables

Image: Shutterstock

Vegetable	Serving Size	Total Fiber (in grams)
Peas	1 cup	8.8
Artichokes	1 medium	6.5
Brussels sprouts	1 cup	6.4
Turnips (green, boiled)	1 cup	5.0
Broccoli (boiled)	1 cup	5. 1
Potato (baked with skin)	1 medium	4.4
Corn	1 cup	4.2
Spinach	1 cup	4.0
Collards (cooked)	½ cup	3.8
Sweet potato (baked in skin)	1 medium	3.8
Pumpkin (canned)	½ cup	3.6
Winter squash (cooked)	½ cup	2.9
Carrot (raw)	1 medium	2.0
Cauliflower (boiled)	½ cup	1.7
Onions (boiled)	½ cup	1

Source: (1), (2), (3)

2. Fruits (Fresh And Dried)

Image: Shutterstock

Fruit	Serving Size	Total Fiber (in grams)
Pear (raw)	1 medium	5.1
Avocado	½ cup	5.0
Apple (with skin)	1 medium	4.4
Raspberries	½ cup	4. 0
Blackberries	½ cup	3.8
Prunes (stewed)	½ cup	3.8
Figs (dried)	2 medium	3.7
Blueberries	1 cup	3.5
Strawberries	1 cup	3.3
Peaches (dried)	3 halves	3.2
Banana	1 medium	3.1
Orange	1 medium	3.1
Guava	1 fruit	3.0
Dates	¼ cup	2.9
Apricots (dried)	10 halves	2.6
Raisins	1.5 oz.	1.6

Source: (1), (2), (3)

3. Legumes And Lentils

Image: Shutterstock

Legume/Bean/Lentil	Serving Size	Total Fiber (in grams)
Black beans (raw)	1 cup	30.1
Pink beans (raw)	1 cup	26.7
Adzuki beans (raw)	1 cup	25. 0
Baked beans (canned)	1 cup	13.9
Lima beans	1 cup	13.2
Lentils	1 cup	15.6
Navy beans (cooked)	½ cup	9.6
Small white beans (cooked)	½ cup	9.3
Yellow beans (cooked)	½ cup	9.2
Cranberry (roman) (beans, cooked)	½ cup	8.9
French beans (cooked)	½ cup	8.3
Split peas (cooked)	½ cup	8.1
Chickpeas (cooked)	½ cup	7.8
Pinto beans (cooked)	½ cup	7.7
Mung beans (cooked)	½ cup	7.7
Kidney beans (all types, cooked)	½ cup	5.7
Pigeon peas (cooked)	½ cup	5.6
Cowpeas (cooked)	½ cup	5.6
Soybeans (cooked)	½ cup	5. 2
Broad beans (fava beans) (cooked)	½ cup	4.6
Green peas (fresh, frozen) (cooked)	½ cup	3.5-4.4

Source: (2), (3), (4)

Related: 5 Health Benefits Of Lentils, Nutrition, And Side Effects

4. Nuts And Seeds

Image: Shutterstock

Nuts/Seeds	Serving Size	Total Fiber (in grams)
Sunflower seeds (toasted)	1 cup	15.4
European chestnuts	1 cup	11.7
Butternuts (dried)	1 cup	5.6
Pumpkin seeds (whole, roasted)	1 oz.	5.2
Coconut meat (desiccated)	1 oz.	4.6
Chia seeds (dried)	1 tbsp	4.1
Almonds	24 nuts	3.3
Pistachios (dry roasted)	1 oz.	2.8
Pecans (oil roasted)	1 oz.	2. 7
Hazelnuts or filberts	1 oz.	2.7
Peanuts	28 nuts	2.3
Walnuts	1 oz.	2.0
Cashews	18 nuts	0.9

Source: (2), (3), (5) ,(6)

Related: 9 Vitamin B12 Rich Cereals You Should Include In Your Diet

5. Grains, Cereals, Snacks, And Pasta

Image: Shutterstock

Grain/Cereal	Serving Size	Total Fiber (in grams)
High-fiber bran ready-to-eat cereal	⅓ – ¾ cup	9.1-14.3
Spaghetti (whole wheat)	1 cup	6.3
Wheat bran flakes ready-to-eat cereal	¾ cup	4.9-5.5
Plain rye wafer crackers	2 wafers	5.0
Oatmeal	1 cup	4.0
Brown rice (cooked)	1 cup	3.5
Popcorn (air-popped)	3 cups	3. 5
Pearled barley (cooked)	½ cup	3.0
Oat bran muffin	1 small	3.0
Whole wheat paratha bread	1 oz.	2.7
Quinoa (cooked)	½ cup	2.6
Bread (whole wheat)	1 slice	1.9
Pancakes	1 medium	1.0
White rice	1 cup	1.0

Source: (2), (3), (6)

Those are the exhaustive lists of high-fiber foods we compiled for you. Additionally, whole grains, kale, and flaxseeds are also great sources of fiber.

Hope you found your favorites in them. All you have to do is add them to your daily meals using fun and quick recipes.

But before you proceed, you should know how much fiber you should eat.

Related: 29 Amazing Benefits Of Sesame Seeds For Skin And Health

How Much Fiber Do You Need?

The amount of fiber you need depends on your age and gender. Following is the USDA recommendation:

Quick Tip

According to the National Health and Nutrition Examination Survey (NHANES), Americans consume 16. 2 grams of fiber each day. Approximately 95% of American adults and children do not meet the recommended daily fiber intake (8).

We also recommend you to schedule a session with a nutritionist/dietitian. They can frame a customized fiber-rich diet keeping your medical history in mind.

Fiber is a complex carbohydrate that does not get digested easily. This way, it helps increase satiety and reduce energy intake, leading to weight loss. It also helps manage constipation and cholesterol levels, besides promoting the growth of gut-healthy bacteria. So, consuming high-fiber foods, especially vegetables (peas, spinach), fruits (berries and apples), legumes, lentils, nuts, seeds, grains, and cereals, is advised to meet the daily recommended intake of this complex carbohydrate. Men and women aged between 19 and 50 must intake 38 g and 25 g of fiber every day, respectively, while those above 50 should consume 30g and 21g, respectively.

Frequently Asked Questions

Is egg high in fiber?

No, eggs do not contain fiber.

What drinks are good for fiber?

Prune juice is high in fiber. Chia water, and fruit and vegetable smoothies also contain fiber.

Is milk high in fiber?

No, milk does not contain fiber.

Is chicken high in fiber?

No, chicken does not contain fiber.

Key Takeaways

• Fiber-rich food is beneficial for overall health, gives the feeling of fullness, and control blood sugar level.
• It may help manage constipation and may promote the growth of gut-healthy bacteria.
• A fiber-rich diet may control blood cholesterol levels.
• Incorporate fibrous food in your diet, and consume 25-30 grams of fiber every day.

Sources

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Check out our editorial policy for further details.

• THE ROLE OF FIBER, Healthy Eating Tip of the Month, University of Michigan Health System.
  https://www.med.umich.edu/pfans/_pdf/hetm-2016/0816-roleoffiber.pdf
• HIGH-FIBER FOODS, Michigan Home Skills Enhancement Project—Meal Planning and Shopping for Older Adults, State Of Michigan.
  https://www.michigan.gov/documents/miseniors/Home_Skills-High_Fiber_Foods_274574_7.pdf
• Appendix 13. Food Sources of Dietary Fiber, Dietary Guidelines 2015-2020, USDA National Nutrient Database for Standard Reference.
  https://health.gov/dietaryguidelines/2015/guidelines/appendix-13/
• Composition of Food, Legumes and Legume Products, Agriculture Handbook, Human Nutrition Information Service, United States Department of Agriculture
  https://naldc.nal.usda.gov/download/CAT87869981/PDF
• Nutritional value and health benefits of nuts, Division of Fruit Science, ResearchGate
  https://www.researchgate.net/publication/330384326_Nutritional_value_and_health_benefits_of_nuts
• FIBER IN FOODS CHART, C.S. Mott Children’s Hospital, Michigan Medicine, University of Michigan.
  https://www.med.umich.edu/mott/pdf/mott-fiber-chart.pdf
• 2021 FOOD & HEALTH SURVEY, International Food Information Council
  https://foodinsight.org/wp-content/uploads/2021/05/IFIC-2021-Food-and-Health-Survey.May-2021-1.pdf
• Closing America’s Fiber Intake Gap
  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6124841/

The following two tabs change content below.

• Reviewer
• Author

Klopman fabrics for food safety management (HACCP)

K

Fabric finder

AllWorkwearProtectivewearCorporatewearGreenwearKai Fabrics

AllAntistaticBarrierCareerwearCasualCordura®Cotton-RichDenimFlame RetardantFoul WeatherHigh VisibilityInherent Flame RetardantKaiMultifunctionalOutdoorPolyester/CottonStretchTencel®

All Light Medium Heavy

MAIN FEATURES
selected filters.

FABRIC FILTER
selected filters.

Weaving

Risk filter
selected filters.

Heat and flames, splashes of molten metal (letter D and/or E)

Heat and flame

Fighting forest fires

Heat and flame (US standard)

Welding

Electric arc

Electrostatic

splashing chemicals

HIGH VISIBILITY

Adverse weather conditions

UV protection factor

Food contamination

Industry
selected filters.

You need to choose 2-3 fabrics

Compare Now

NAME

g/m²

COMPOSITION

FABRIC TYPE

FINISH 9000 3

WEAVING

COMPARE

All search results:
Products in the catalog:

All search results:
Products in the catalog:

5 types of products for joints, nourishing connective tissue

July 22, 2021

5 types of foods for joints that nourish connective tissue

The right foods and supplements will help you keep cartilage, tendons and ligaments strong and healthy until old age.

Photo: zdorovayagizn.ru

1) Bone broth

First on the list as rich not only in collagen, but also in many other useful substances for the joints.

In particular, glucosamine and chondroitin, as well as calcium, magnesium, phosphorus, silicon and sulfur.

2) Sulfated vegetables

These are: broccoli, cauliflower, garlic, cabbage and onions.

Contains sulfate, which, in combination with chondroitin, forms (and subsequently repairs) cartilage.

3) Bioflavonoids

Blueberries, blackberries, cherries, cinnamon, acai, red cabbage and onions contain anthocyanidins that strengthen connective tissue.

Acai, apricots, nectarines, cherries and raw cocoa contain catechins that prevent collagen breakdown.

4) Products containing zinc

Zinc is necessary for the formation of connective tissue.

Rich in: lamb, grass-fed beef, oysters, sesame and pumpkin seeds.

5) Products containing copper

Copper is essential for collagen synthesis. It is rich in avocados, cocoa, sesame seeds, sunflower and cashews.

Let’s add a number of extremely useful supplements to this list.

They contain key structural components for cartilage; promote the formation and integrity of collagen, give tissues elasticity.

In addition, they have an anti-inflammatory effect and accelerate the healing of bones after injuries and fractures.

And we will also recommend a couple of the best oils for topical application (a couple of drops are rubbed into the affected area).

• Peppermint oil
• Frankincense and myrrh oils (exactly in combination)

__________

Information on the site is not a guide to treatment. The site team strongly recommends contacting a specialist if you suspect any disease.