BEST HIGH FIBER FOODS TO ADD TO DIET
A once-overlooked nutrient, fiber is now one of the most exciting lines on the Nutrition Fact Panel. Higher dietary fiber intake is associated a plethora of health benefits.1, 2 If you are watching your weight, eat more fiber as it is associated with success in weight loss endeavors time and again. 4 Fiber is also beneficial for digestive health. It provides bulk to the stool, speeding intestinal transit time and giving nourishment to the healthy microbes that live in our intestines.2
Besides the benefits mentioned above, fiber usually brings some other great nutrients like vitamins, minerals, antioxidants, and phytonutrients. Think of it like that friend that you always invite to dinner because you can count on them to bring a great dessert (or wine!). Count on fiber to bring lots of other great stuff to the party and invite it to every meal of the day.
HIGH FIBER FOODS LIST
With all the excellent benefits of eating fiber, you may be surprised to learn that most people do not get enough fiber in their diet. While experts recommend that adults consume between 25 and 38 grams of fiber each day, research shows that 95% of people are not hitting those intake levels. Research estimates that Americans eat an average of 16.2 grams per day.2 If you are one of the many people who need more, here are some great foods to up the fiber ante of your daily diet.
Bran Cereal (6-7g Fiber Per Cup)
Start your day off right with a fiber-rich cereal,5 and you’re setting yourself up for success at meeting your daily fiber needs.
Popcorn (4g Fiber Per Snack Size Bag)
A classic and satisfying snack, popcorn6 is a perfect treat to increase your fiber intake. Spritz with some Extra Virgin Olive Oil and sprinkle with sea salt; just say no to fake butter!
Raspberries (10g Fiber Per 1 Cup)
In these berries, Vitamin C and fiber abound.7 They are delicious alone, in a salad, in a dressing, or as a dessert that you can feel good about.
Barley (6g Fiber Per Cooked Cup)
An easy addition to soups and stews, this versatile grain adds that satisfying bite along with a nice dose of fiber.
But, think beyond soups. Barley10 can be used to make delicious risotto or serve in place of rice. You can also sprinkle a handful atop a salad.
Sun-Dried Tomatoes (7g Fiber Per Cup)
These guys are full of umami flavor and are a great way to add texture to your dishes. Use them in pasta, sauces, quiche, chopped on avocado toast, or in salads.11 Great flavor and fiber. Done and done.
Steel-Cut Oatmeal (4g Fiber Per 1/4 Cup Uncooked Oatmeal)
It doesn’t get more satisfying than steel-cut oatmeal.12 Top with fruit, chopped nuts, and flax seeds for an extra fiber-rich start to the day.
Oatmeal contains a special type of fiber called beta-glucan that has particular benefits for reducing cholesterol, so oats are really a winner in the heart health category.13
Tahini (4g Fiber Per 1 Oz)
Tahini14 is a paste made with ground sesame seeds and is commonly found in hummus. It is an excellent spread for toast, drizzle for meats, or addition to banana bread.
Prunes (11g Fiber Per 1 Cup)
In addition to their fiber, prunes are also full of vitamin K and vitamin C.15 You can use these in energy balls, trail mixes, or eat them solo to amp up your fiber.
Black Beans (14g Fiber Per 1 Cup)
Delicious in your favorite Mexican cuisine, perfect for sprinkling atop a salad or even a great addition to brownies. Yeah, we said it, brownies.16
Collard Greens (6g Fiber Per 1 Cup Cooked)
Though most greens are rich in fiber, collard greens17 are a particularly good source.
You can braise the collard greens, shred them, add to chili, add them to sandwiches, or make them into a coleslaw.
Chia Seeds (10g Fiber Per 1 Oz)
Chia seeds18 are an easy addition to yogurt, salads, or even your morning cereal. Plus, you’re also getting omega-3 fatty acids, so these guys are a double whammy.
Beets (5g Fiber Per 1 Cup)
Roasted, shredded, or spiralized beets are a killer source of fiber and polyphenols.19 Plus, they contain nitrates for heart health and sports performance.
Butternut Squash (7g Fiber Per 1 Cup Cubes)
Butternut squash20 is incredible whether roasted with salt and pepper, pureed into a soup, or even used to hide some nutritional value in a creamy bowl of mac and cheese.
Fiber Supplements
In addition to the foods on this list and many others, fiber supplements can be an easy and convenient way to ensure that you are getting enough every day. Many of these are in powder form and are easy to drink, with no clumps or grit. Consider them another tool in your toolbox as you strive for 25g (or 38g, depending on your age and gender).
FIBER-RICH FOODS
Don’t let fiber be the one that got away. It is too important to your health to go without. Grab your grocery list and add some of these fiber-rich foods to your list.
