Fiber is an important nutrient that most people don’t get enough of in their diets. Among many other benefits, it helps regulate digestion, lower cholesterol levels, and control blood sugar levels.
The daily recommended fiber intake for adults is 25 grams for women and 38 grams for men, but the average person only consumes about 15 grams per day. If you’re looking to increase your fiber intake, incorporating more high-fiber foods into your diet is a simple and delicious way to do so.
Here are 22 high-fiber foods you should eat, along with some tips for preparing and incorporating them into your meals. If you are on a paleo diet, some of them may not fit in your regime, but you still got plenty of choice.
- Avocado
Avocado is a nutrient-dense fruit that is high in fiber and healthy fats. One medium avocado contains around 7 grams of fiber. Try slicing avocado onto your toast or adding it to your smoothies for a fiber boost.
- Berries
Berries, such as raspberries, blackberries, and strawberries, are not only delicious but also high in fiber. One cup of raspberries contains 8 grams of fiber, while blackberries contain 7 grams and strawberries 3 grams. Add them to your oatmeal, yogurt, or smoothies for a fiber-packed breakfast.
- Lentils
Lentils are a type of legume that are high in fiber, protein, and complex carbohydrates. One cup of cooked lentils contains around 16 grams of fiber. Lentils can be used in a variety of dishes, including soups, stews, and salads.
- Chia Seeds
Chia seeds are tiny but mighty when it comes to fiber content. Just 2 tablespoons of chia seeds contain 10 grams of fiber. They can be added to smoothies, yogurt, or baked goods for an extra boost of fiber.
- Sweet Potato
Sweet potatoes are a tasty and versatile root vegetable that are high in fiber. One medium sweet potato contains around 4 grams of fiber. Roast, bake, or mash sweet potatoes for a fiber-rich side dish.
- Almonds
Almonds are a type of tree nut that are high in fiber and healthy fats. One ounce of almonds contains around 3 grams of fiber. Snack on almonds as a quick and easy fiber boost or add them to your smoothies or baked goods.
- Quinoa
Quinoa is a type of seed that is often referred to as a “superfood” due to its high fiber content and complete protein profile. One cup of cooked quinoa contains around 5 grams of fiber. Use quinoa as a base for salads, bowls, or as a side dish.
- Artichokes
Artichokes are a type of thistle that are high in fiber and low in calories. One medium artichoke contains around 10 grams of fiber. Boil or steam artichokes and serve them with a dipping sauce for a fiber-rich snack.
- Pears
Pears are a type of fruit that are high in fiber and low in calories. One medium pear contains around 5 grams of fiber. Enjoy pears as a snack or add them to your smoothies or baked goods.
- Chickpeas
Chickpeas, also known as garbanzo beans, are a type of legume that are high in fiber, protein, and complex carbohydrates. One cup of cooked chickpeas contains around 12 grams of fiber. Use chickpeas in salads, stews, or roasted as a snack for a fiber boost.
- Brown Rice
Brown rice is a whole grain that is high in fiber and complex carbohydrates. One cup of cooked brown rice contains around 3.5 grams of fiber. Use brown rice as a base for bowls or as a side dish for a fiber-rich meal.
- Oats
Oats are a type of whole grain that are high in fiber and complex carbohydrates. One cup of cooked oats contains around 4 grams of fiber. Enjoy oats as a hot cereal for breakfast or use them in baked goods for a fiber boost.
- Popcorn
Popcorn is a type of whole grain that is high in fiber and low in calories. Three cups of popcorn contain around 3 grams of fiber. Enjoy popcorn as a snack or use it as a base for sweet or savory recipes.
- Chard
Chard is a type of leafy green that is high in fiber and low in calories. One cup of cooked chard contains around 4 grams of fiber. Use chard in soups, stews, or sautéed as a side dish for a fiber boost.
- Broccoli
Broccoli is a type of cruciferous vegetable that is high in fiber and low in calories. One cup of cooked broccoli contains around 5 grams of fiber. Use broccoli in stir-fries, roasted, or added to soups for a fiber-rich meal.
- Spinach
Spinach is a type of leafy green that is high in fiber and low in calories. One cup of cooked spinach contains around 4 grams of fiber. Use spinach in salads, soups, or sautéed as a side dish for a fiber boost.
- Apples
Apples are a type of fruit that are high in fiber and low in calories. One medium apple contains around 4 grams of fiber. Enjoy apples as a snack or add them to your smoothies or baked goods for a fiber boost.
- Peas
Peas are a type of legume that are high in fiber and low in calories. One cup of cooked peas contains around 8 grams of fiber. Use peas in salads, stews, or roasted as a snack for a fiber boost.
- Flaxseeds
Flaxseeds are a type of seed that are high in fiber and healthy fats. Two tablespoons of flaxseeds contain around 4 grams of fiber. Add flaxseeds to smoothies, yogurt, or baked goods for a fiber boost.
- Prunes
Prunes are a type of dried plum that are high in fiber and low in calories. Five prunes contain around 3 grams of fiber. Enjoy prunes as a snack or add them to your smoothies or baked goods for a fiber boost.
- Black Beans
Black beans are a type of legume that are high in fiber, protein, and complex carbohydrates. One cup of cooked black beans contains around 15 grams of fiber. Use black beans in salads, stews, or as a base for burrito bowls for a fiber-rich meal.
- Figs
Figs are a type of fruit that are high in fiber and low in calories. Two medium figs contain around 4 grams of fiber. Enjoy figs as a snack or add them to your smoothies or baked goods for a fiber boost.
Fiber quantity in different foods
| Food | Fiber Quantity |
|---|---|
| 1. Avocado | 7 g |
| 2. Berries | raspberries – 8 g blackberries – 7 g strawberries – 3 g |
| 3. Lentils | 16 g |
| 4. Chia seeds | 10 g |
| 5. Sweet potato | 4 g |
| 6. Almonds | 3 g |
| 7. Quinoa | 5 g |
| 8. Artichokes | 10 g |
| 9. Pears | 5 g |
| 10. Chickpeas | 12 g |
| 11. Brown rice | 3.5 g |
| 12. Oats | 4 g |
| 13. Popcorn | 3 g |
| 14. Chart | 4 g |
| 15. Broccoli | 5 g |
| 16. Spinach | 4 g |
| 17. Apples | 4 g |
| 18. Peas | 8 g |
| 19. Flaxseeds | 4 g |
| 20. Prunes | 3 g |
| 21. Black beans | 15 g |
| 22. Figs | 4 g |
Incorporating these high fiber foods into your diet can help you feel fuller for longer, regulate your digestion, and maintain a healthy weight.
How to Incorporate High Fiber Foods into Your Meals
Here are some ideas for incorporating these foods into your meals:
- Start your day with a bowl of oatmeal topped with fresh fruit and a sprinkle of flaxseeds.
- Make a salad with a mix of leafy greens, chickpeas, and roasted nuts for a fiber-rich lunch.
- Snack on carrot sticks or cherry tomatoes dipped in hummus made from chickpeas.
- Enjoy a bowl of brown rice and black bean chili for a fiber-rich dinner.
- Add a scoop of chia seeds to your smoothie for a fiber boost.
- Top your yogurt with a mixture of berries, chopped nuts, and a drizzle of honey.
- Enjoy a bowl of popcorn as a healthy snack between meals.
- Make a stir-fry with broccoli, brown rice, and your favorite protein for a fiber-rich meal.
- Add figs or prunes to your baked goods for a natural sweetener and fiber boost.
- Make a wrap filled with leafy greens, roasted veggies, and hummus for a fiber-rich lunch.
You might want to start slowly when incorporating high fiber foods into your diet, because a sudden increase in fiber can lead to digestive discomfort. Instead, gradually increase your fiber intake over time to allow your body to adjust.
The Risks of a Low-Fiber Diet
Eating a diet that is poor in fiber can have serious consequences for your health.
What are the risks associated with a low-fiber diet?
- Constipation: Fiber is essential for keeping the digestive system functioning properly. A lack of fiber can lead to constipation, which can cause discomfort and pain.
- Irregular bowel movements: Without enough fiber, stool can become hard and difficult to pass, leading to irregular bowel movements and potentially, digestive issues.
- Increased risk of heart disease: A diet low in fiber has been linked to an increased risk of heart disease. Fiber helps to lower cholesterol levels, which can reduce the risk of heart disease.
- Weight gain: High-fiber foods are often more filling and can help control weight. Without enough fiber in the diet, you may eat more and gain weight.
- Type 2 diabetes: A diet low in fiber has been linked to an increased risk of type 2 diabetes. Fiber helps to regulate blood sugar levels, which can reduce the risk of developing this disease.
- Diverticulitis: This is a condition in which small pockets in the wall of the colon become inflamed. A diet low in fiber can increase the risk of diverticulitis, which can cause pain and discomfort.
- Hormonal imbalances: Fiber is important for hormone regulation, and a lack of fiber in the diet can cause hormonal imbalances, which can lead to conditions like Polycystic Ovary Syndrome (PCOS).
- Increased risk of colon cancer: A diet low in fiber has been linked to an increased risk of colon cancer. Fiber helps to promote regular bowel movements and can reduce the amount of time harmful substances spend in the colon.
A diet low in fiber can lead to a range of health issues, from digestive problems to increased risk of heart disease and cancer. Eating a diet rich in fiber is essential for maintaining good health, so make sure to include plenty of high-fiber foods in your meals.