30 High Fiber Foods You Should Probably Be Eating
Good news: They're delicious.
Fiber might be one of the least exciting nutrients, but it's one of the most important.
The first thing to know about fiber is...you’re likely not consuming nearly enough of the stuff. The Academy of Nutrition & Dietetics advises that most men try to eat about 38 grams of fiber per day, yet most guys only get about 15 grams per day.
Second, fiber is hugely beneficial for a multitude of reasons.
“There are two types of fiber: soluble and insoluble. Together, these are called ‘dietary fibers,’” says Karolin Saweres, R.D.N, L.D. Soluble fiber has been proven to lower blood cholesterol levels and the risk of heart disease, while insoluble fiber helps to lower the risk of diverticular disease, she adds.
Dietary fibers are found in the leaves, stems, and roots of plants. They’re unique because they hang out in your tract for nearly the entire digestive process, which helps keep things regular (yes, we're talking about poop).
Best of all, eating more fiber can make you feel fuller, longer. That’s because fiber absorbs water and expands in your gut, according to Jessica Bachman, R.D., Ph.D. She says that a good source of fiber should provide about 10 percent of your daily recommended intake per serving.
So how do you get all of that in?
“Eat at least one to two servings of [one of] these foods at every meal, and include them in all your snacks,” she says. One or two of the foods on this list require a slightly heftier serving to experience the full benefits—namely, almonds and chia seeds. Not to worry: Our experts have provided clever ways to pack them into your meals.
Read on for our list of the 30 best high-fiber foods.
Bananas
Serving size: 1 large banana
Fiber: 3.5 grams
They're there for you at every 5k finish line (largely due to their cramp-fighting potassium), but that's not the only time you should enjoy one. Each large banana houses a decent dose of fiber—and they're oh-so-easy to eat.
Black beans
Serving size: 1 cup
Fiber: 15 grams
“Black beans are a source of anthocyanins, the compound that gives them the deep purple color,” says Marisa Moore, R.D.N., “which are one of the more active antioxidants that may help reduce the risk of heart disease.” Bonus: they’re a great plant protein.
Moore recommends making them into a black bean burger, or tossing them into salads or atop a grain bowl.
Raspberries
Serving size: 1 cup
Fiber: 8 grams
With an added boost of antioxidants and vitamin C, these berries are small but mighty. Add them to yogurt or salads, or enjoy as a stand-alone snack.
Almonds
Serving size: 2 ounces
Fiber: 7 grams
They're great to snack on as is, but they also make a great "breading" for chicken fingers. Just pulverize a bunch and use in place of breadcrumbs.
Chia seeds
Serving size: 2 tablespoons
Fiber: 8 grams
Kristi King, M.P.H., R.D.N., L.D. recommends sprinkling these super-absorbent seeds into overnight oats, smoothies, salads, yogurt, or adding them as a thickener to hamburgers or meatballs.
“Not only are they a great source of fiber, but they're a wonderful source of omega-3 fatty acids, which help overall inflammation,” she says.
Broccoli
Serving size: 1 cup
Fiber: 5 grams
Broccoli is “low in calories and high in folate, which is protective against GI cancers,” says King. It also contains vitamin K, which is vital to maintaining healthy bones. Eat it as a snack or use as a topper for pizza, baked potatoes, or salads.
Sweet potatoes
Serving size: 1 cup
Fiber: 4 grams
Sweet potatoes are a good source of calcium, potassium, and vitamins A and C, which help keep your bones and immune system healthy. Potassium could also help you maintain regular blood pressure, according to the U.S. National Library of Medicine.
Bake some sweet potato fries, or top one with almond butter for an easy breakfast.
Apples
Serving size: 1 medium apple
Fiber: 4 grams
In addition to fiber, apples have the added benefit of containing a ton of vitamin C and antioxidants. Just be sure to eat your apple with the fiber-rich skin on. Snacking on an apple with peanut butter is an easy and tasty way to make sure you’re including fiber in your diet every day.
Quinoa
Serving size: 1 cup
Fiber: 5 grams
Often mistaken for a grain, quinoa is technically a fiber-and protein-filled seed. “This pseudo-grain boasts five grams of fiber per cup, and works as a tasty addition to stir fry, formed into patties or burgers, or as part of a stew,” says Moore. Even better, one serving size also gives you 8 grams of protein.
Avocado
Serving size: ½ avocado
Fiber: 5 grams
Although they’re known for their heart-healthy fats, avocados also pack fiber. Make guacamole for Taco Tuesday, or add avocado to your salads and sandwiches.
Lentils
Serving size: 1 cup (cooked)
Fiber: 15 grams
Knock out half of your daily fiber intake with a single cup of this high-protein pick. “Lentils are a great source of fiber and magnesium,” says McKel Hill, M.S., R.D.N., L.D.N., founder of Nutrition Stripped. She recommends trying them in her recipe for Red Lentil Daal with Coconut and Squash.
Blackberries
Serving size: 1 cup
Fiber: 7.6 grams
In addition to providing plenty of fiber, blackberries also serve up that antioxidant anthocyanin, which reduces inflammation in the body and may lower cancer risk. Add them to your oatmeal for an extra fiber boost.
Split peas
Serving size: ¼ cup
Fiber: 8 grams
Like other legumes, split peas offer a hearty dose of fiber and protein: a quarter cup offers 11 grams of protein. Plus, they’re low in fat but high in folate, potassium, and iron. You don’t have to whip up a batch of split pea soup to reap the benefits: Just boil and toss a handful of split peas into a salad, or puree into a healthy tailgate dip.
Artichokes
Serving size: 1 vegetable
Fiber: 6.8 grams
According to one study by USDA scientists, artichokes have some of the highest antioxidants levels among all vegetables. They’re also extremely easy to prepare: simply steam and serve as a side dish, or add the canned kind to salads and whole-grain pastas.
Oatmeal
Serving size: ½ cup dry
Fiber: 4 grams
Not only does oatmeal lower LDL, or “bad” cholesterol, research suggests it also suppresses appetite, according to Harvard Health. That’s because oats have a specific type of soluble fiber that slows digestion and keeps you full for longer. Stick to your standard overnight oats, or branch out and make a savory version with sautéed vegetables and chicken sausage.
Whole wheat bread
Serving size: 1 slice
Fiber: roughly 4 grams, depending on variety
Bread can be incredibly nutritious as long as you pick the brand wisely, according to Keri Gans, R.D.N., C.D.N., author of The Small Change Diet. When purchasing a loaf, she advises choosing varieties made with 100 percent whole grains that have at least three grams of fiber per slice.
Brussels sprouts
Serving size: 1 cup
Fiber: 4 grams
Not only will eating Brussels sprouts help you reach daily fiber goals, they could reduce prostate cancer risk, too. Research shows that cruciferous vegetables like Brussels sprouts, broccoli, and cauliflower contain a natural chemical that may prevent cancer from growing.
Golden kiwifruit
Serving size: 3.5 ounces (about two kiwifruits)
Fiber: 3 grams
Tasty and fiber-filled, golden kiwifruit are also called yellow kiwi and SunGold kiwi in supermarket aisles.
"Consuming two golden kiwifruits per day has been shown to effectively manage the symptoms of constipation,” says Kara Landau, R.D. at Gut Feeling Consultancy, adding that it's a rich source of prebiotics, too.
Think of prebiotics as food for probiotics: while probiotics are live microorganisms, prebiotics are fermentable fibers that pass through your digestive system undigested, and then promote probiotic growth and activity.
Zucchini
Serving size: 1 large zucchini
Fiber: 3 grams
Michelle Saari, R.D., calls zucchini the perfect in-season spring or summer vegetable for its nutrients and low cost, and says that early research suggests it may have anti-cancer properties. "Throw it into a stir-fry, pasta, or roast it in a little bit of olive oil,” she suggests.
Pears
Serving size: 1 medium pear
Fiber: 6 grams
Juicy and sweet, "pears are a great source of soluble fiber,” says Kim Kulp, R.D.N., a gut health expert. Kulp notes that this type of fiber does more than help with constipation: It can also lower cholesterol levels, keep you feeling full, and help control blood sugar. Try slathering some nut butter on a sliced pear for a quick and tasty snack.
Perri is a New York City-born and -based writer; she holds a bachelor’s in psychology from Columbia University and is also a culinary school graduate of the plant-based Natural Gourmet Institute, which is now the Natural Gourmet Center at the Institute of Culinary Education. Her work has appeared in the New York Post, Men's Journal, Rolling Stone, Oprah Daily, Insider.com, Architectural Digest, Southern Living, and more. She's probably seen Dave Matthews Band in your hometown, and she'll never turn down a bloody mary. Learn more at VeganWhenSober.com.
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