Many fruits, vegetables, legumes, and seeds are good sources of fiber, including avocados, lentils, and berries. Fiber is an indigestible nutrient that’s concentrated in most plant foods. High-fiber diets have been linked with several health benefits, including a lower risk of several common health conditions like colon cancer, heart disease, and constipation.
However, most Americans do not consume enough fiber. Eating more foods rich in soluble and insoluble fiber can help you boost your intake.
Fiber: 13.5 g per avocado, 48% of the Daily Value (DV)
Avocados are low-carb fruits that are excellent sources of fiber. One avocado covers nearly half your daily fiber needs and only contains 18 g of carbohydrates.
This makes avocados a smart choice for people following low-carb diets, like the keto diet, which tends to be low in several nutrients, including dietary fiber.
Fiber: 8 g per cup, 28.5% DV
Raspberries are one of the highest-fiber fruits you can eat. They provide several vitamins and minerals, such as vitamin C and vitamin K. Raspberries are also high in powerful antioxidants like anthocyanins and ellagitannins, which help protect cells from oxidative damage.
Fiber: 9.75 g per ounce (oz), 35% DV
Adding chia seeds to your diet is an easy way to boost your fiber intake.
Studies show that eating more fiber-rich chia seeds can benefit heart health by reducing risk factors for heart disease, such as total cholesterol, LDL cholesterol, and triglyceride levels.
Fiber: 15.6 g per cup, nearly 56% DV
Lentils are loaded with fiber. They are also rich in plant-based protein, providing 17.9 g per cup.
Protein and fiber help you feel full after eating by slowing digestion and increasing the release of satiety hormones. Eating more protein and fiber-rich foods can help aid weight management.
Fiber: 8 g per oz, 28.5% DV
Cacao nibs are made from crushed cacao beans. In addition to fiber, cacao nibs are packed with minerals, like magnesium, and powerful antioxidants, like the flavonoids catechin and epicatechin, which support overall health by protecting against cellular damage.
Fiber: 15.2 g per cup, 54% DV
Black beans are one of the highest-fiber foods. Eating just 2 cups would cover over 100% of your daily fiber needs.
Eating more black beans can also help you increase your intake of other important nutrients, like folate, a B vitamin that plays a critical role in fetal development and red blood cell formation.
Fiber: 7.06 g per cup, 25% DV
Teff is an ancient grain rich in fiber. It’s also high in magnesium, a mineral involved in critical processes such as nerve function, stress response, and blood sugar and blood pressure regulation. A 1-cup serving of teff contains 126 milligrams (mg) of magnesium, which covers 30% of the DV.
Fiber: 7.63 g per cup, 28.5% DV
Blackberries are sweet-tasting berries high in several key nutrients, including vitamin C, folate, and fiber.
Adding more high-fiber foods, like blackberries, to your diet can help support the health of your gut by fueling the growth of beneficial bacteria in your large intestine and encouraging regular and comfortable bowel movements.
Fiber: 9 g per cup, 32% DV
Acorn squash are winter squash with sweet-tasting flesh that can be roasted, baked, or steamed. If you’d like to add fiber-rich carbohydrate sources to your diet, consider eating more acorn squash. It’s high in several vitamins and minerals, including B vitamins, vitamin A, and potassium.
Fiber: 6.84 g per cooked 4.2-oz artichoke, 24% DV
Artichokes are packed with fiber. They are also low in carbs and can help people following low-carb diets meet their daily needs for fiber and other essential nutrients, like vitamin C and magnesium.
Fiber: 5.62 g per two tablespoons (tbsp), 20% DV
Flaxseeds are a versatile ingredient that can be added to many recipes, including smoothies, oatmeal, and baked goods. Studies show that adding fiber-rich flaxseeds to your diet can effectively reduce post-meal blood sugar levels, making flaxseeds a smart choice for people with diabetes.
Fiber: 8.91 g per cup, 31.8% DV
Guava is a tropical fruit with a sweet and tangy taste. A single cup covers 31.8% of your daily fiber needs. Guavas are also high in protein, packing 4.21 g per cup.
Foods high in protein and fiber can support satiety and help you maintain optimal blood sugar levels. For a filling snack, try pairing guava with other high-protein foods, like nuts and seeds.
Fiber: 3.22 g per two pitted medjool dates, 12% DV
Try snacking on dates for a sweet, chewy, high-fiber treat. Dates are a good source of several essential nutrients, including potassium, magnesium, and copper.
For a high-fiber, nutritious dessert, try stuffing dates with almond butter or peanut butter, drizzle them with melted dark chocolate, and top with flaky sea salt.
Most people can benefit from increasing their fiber intake. Research shows that following a high-fiber diet can boost several aspects of health:
- Protects against health conditions: High-fiber diets may help prevent common conditions like colon cancer, heart disease, diabetes, and obesity.
- Supports gut health: Fiber helps promote regular bowel movements and encourages the growth of bacteria that produce compounds called short-chain fatty acids (SCFAs) in the gastrointestinal tract. SCFAs fuel cells that line the intestinal tract, reduce intestinal inflammation, and strengthen the gut barrier, all of which support a healthier gut.
- Supports heart health: A high-fiber diet can help reduce heart disease risk factors like high LDL cholesterol by reducing cholesterol absorption in the body and increasing its excretion.
- Helps manage chronic illness: Increasing dietary fiber has been shown to be an effective way to manage symptoms of several conditions. For example, it can help reduce short- and long-term markers of blood sugar control in people with type 2 diabetes.
Try these simple tips to reach your daily fiber goals:
- Add a source of fiber, like fruits, vegetables, and beans, to every meal and snack.
- Add avocados to your diet by enjoying guacamole or adding sliced avocado to sandwiches and salads.
- Bake with high-fiber ingredients, like ground flax, chia seeds, and whole-grain flour.
- Incorporate beans and lentils into soups, grain dishes, and salads.
- Snack on more fresh fruits and vegetables.
- Swap out low-fiber carbs, like white bread, with high-fiber carb sources, like whole grains and starchy vegetables.
The easiest way to incorporate more fiber-rich foods into your diet is to eat more plant-based foods. Fiber is concentrated in vegetables, fruits, beans, and grains, so choosing more plant-based meals and snacks is an effective way to shift to a higher-fiber diet.
High-fiber diets are generally safe for most people. However, if you’re not used to eating high-fiber foods, you may experience digestive symptoms like bloating and gas after consuming large portions of fiber-rich foods, like beans and vegetables.
Take It Slow
When transitioning to a higher-fiber diet, try to slowly increase your fiber intake over time to reduce the risk of digestive symptoms like gas, stomach pain, and bloating.
Watch Out for Adverse Reactions
Some high-fiber foods, like beans and certain fruits and vegetables, are high in Fermentable Oligo-, Di-, Mono-saccharides, And Polyols, compounds commonly known as FODMAPs. FODMAPs are carbohydrates that are poorly absorbed by the digestive system and can cause symptoms like diarrhea, gas, and bloating in some people.
Certain populations, such as people with irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD), are more likely to be intolerant to FODMAPs. If you’re intolerant to high-FODMAP foods, you’ll need to choose lower-FODMAP fiber sources when increasing your fiber intake. These foods include kiwi, quinoa, brown rice, and chia seeds.
Increasing your fiber intake can benefit your health in several ways, such as lowering heart disease risk factors, decreasing blood sugar levels, and protecting against digestive diseases. Most people in the United States eat lower-fiber diets. Adding fiber-rich foods to meals and snacks can help you meet the recommended intake.
Try incorporating high-fiber foods like avocados, raspberries, lentils, chia seeds, and cacao nibs into your diet for an easy and delicious way to boost your health.
