Ultimate List of High-Fiber Foods

August 19, 2022

Fiber is important for keeping your digestive system healthy. Do you know how much fiber you’re getting per day? Although fiber is an essential nutrient, most people actually aren’t getting enough of it from their diet. Fiber is found in a lot of foods, including fruits, vegetables, whole grains, and legumes. Adding these foods to your diet will ensure you’re consuming a healthy amount of fiber each day.

In this article, we’ll explain why you need fiber and what foods you can eat to add more of it to your diet.

All About Fiber

So, what is fiber? Fiber is a type of carbohydrate that your body cannot digest. There are two main types: soluble and insoluble. Soluble fiber absorbs water as it moves through your digestive tract. This slows digestion and the rate at which your body absorbs sugar from your food. Insoluble fiber softens and adds bulk to your stool, stimulating your intestines and preventing constipation.

Fiber is an important part of a healthy diet and has a lot of health benefits! It helps regulate blood sugar and cholesterol levels, so it reduces your risk for type 2 diabetes and heart disease. Eating enough fiber is associated with better digestive health and a lower risk for gastrointestinal cancer. And, fiber keeps you full for a long time, so eating high-fiber foods can help promote a healthy weight. 

The recommended amount of fiber for adults is 14 grams per every 1,000 calories consumed in a day. This means women should eat about 24 grams of fiber per day and men should have 38 grams of fiber per day. However, the average daily fiber intake for an adult in America is only 16.2 grams! If you’re not reaching the recommended amount of fiber per day, try adding some of these high-fiber foods to your diet:

High-Fiber Foods

Fruits

  • Berries – Raspberries: 8 grams per cup, raw; Strawberries: 3 grams per cup, raw
  • Pears – 5.5 grams in a medium-sized raw pear
  • Avocado – 5 grams in half of a medium-sized avocado
  • Apples – 4.4 grams in a medium-sized raw apple
  • Bananas – 3.1 grams in a medium-sized banana

Vegetables

  • Artichoke – 6.9 grams in a raw globe or French artichoke
  • Beets – 3.8 grams per cup, raw
  • Sweet potatoes – 3.8 grams in a medium-sized sweet potato
  • Carrots – 3.6 grams per cup, raw
  • Brussels sprouts – 3.3 grams per cup, raw
  • Broccoli – 2.4 grams per cup, raw

Other

  • Lentils – 8 grams per ½ cup, cooked
  • Kidney beans – 6.1 grams per ½ cup, cooked
  • Chickpeas – 6 grams per ½ cup, cooked
  • Edamame – 4 grams per ½ cup, boiled and shelled
  • Green peas – 4 grams per ½ cup, cooked
  • Quinoa – 5.2 grams per cup, cooked
  • Oats – 4 grams per ½ cup, raw
  • Popcorn – 1.15 grams per cup, air-popped
  • Almonds – 4 grams per ¼ cup
  • Chia seeds – 10 grams per 2 tablespoons
  • Dark chocolate – 3.1 grams per 1 oz, 70-85% cacao

Tips for Adding Fiber to Your Diet

Adding these foods to your diet will help you increase your daily fiber intake. They’re also very healthy and packed with other important nutrients! Here are a few tips for adding fiber to your diet:

  • Add high-fiber foods into your diet slowly. Making a big, sudden increase in your fiber intake can cause bloating and cramping. Gradually increasing your fiber consumption will give your body time to adjust and help you avoid uncomfortable symptoms.
  • Drink lots of water. Fiber absorbs water, so it’s important that you are drinking enough. This will also help prevent cramping and discomfort.
  • When buying grain-based products (bread, pasta, crackers), choose products made from whole grains. These foods contain more fiber than products made from refined grains.
  • Eat the whole fruit or vegetable. Don’t just drink fruit or vegetable juice and don’t remove the skin from the produce. Eating the entire food will give you the most nutritional benefits and the most fiber.

Should You Take a Supplement?

Another option to increase your fiber intake is to take a fiber supplement. Fiber supplements are generally safe, but you should always talk to a doctor first before taking any new supplements. This is especially important because taking fiber supplements can decrease your body’s absorption of certain medications. These supplements can also cause bloating and gas, especially when you first start taking them.

Fiber supplements can be a good option if you’re having difficulty getting enough fiber from your diet. However, eating whole, high-fiber foods is preferable to taking a supplement because these foods are high in other important nutrients.

Summary

Eating an adequate amount of fiber per day doesn’t have to be hard! Trying adding one or a few of these healthy-high fiber foods to your diet. Fiber is necessary for good health, so it’s important that you get enough of it. Remember to add high-fiber foods into your diet slowly and drink plenty of water.

Kyla is here to help you with all your questions about a healthy diet. Learn more by checking out some of our other articles!

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