Fiber is an important part of a healthy diet but unfortunately many people are not getting the general recommendation of 25- 38 grams of fiber daily. The good news is, by incorporating a combination of beans, whole grains, fruits, vegetables, nuts and seeds into your daily intake, you can be well on your way to have a diet that is good for your health and rich in “Dietary fiber, the unsung hero of a balanced diet.”
Start with these 10 high fiber foods to help you reach your fiber goal!
Lentils
Fiber: 8 grams per ½ cup, cooked
Lentils provide a substantial amount of fiber in a small portion. Just a ½ cup of cooked lentils, provides 8 grams of fiber. They can be added to soups, salads, curries, grain bowls, or enjoy as a side dish.
Easy idea: Add ½ cup of cooked lentils to a salad for a filling, fiber-rich lunch or include a ½ cup of lentil soup with your lunch.
Black Beans
Fiber: 7–8 grams per ½ cup, cooked
Black beans provide a generous serving of fiber along with plant-based protein. They can be added to tacos, burrito bowls, soups, salads, and chili.
Easy idea: Fill a whole-grain tortilla with black beans, vegetables and avocado for high protein, high fiber vegetarian meal.
Chickpeas
Fiber: 6 grams per ½ cup, cooked
Chickpeas are another convenient source of fiber. You can eat them as a snack of hummus and cut up veggies or add them to salads, soups, or curries. A fun, crunchy snack that can boost daily fiber is roasted chickpeas.
Easy idea: Roasted Chickpea snack
Oatmeal
Fiber: 4 grams per cup, cooked
Starting your day with oatmeal is a simple way to get fiber first thing in the morning. Oats contain soluble fiber and pair well with other high-fiber foods. Check out The health benefits of oats for even more ideas!
Easy idea: Top oatmeal with berries, chia seeds, or chopped nuts for even more fiber.
Raspberries
Fiber: 8 grams per 1 cup
Raspberries are an excellent fruit choice when you are trying to increase your fiber intake. A naturally sweet treat, they can be eaten on their own or added to breakfast and snacks.
Easy idea: Add raspberries to your morning oatmeal or a mid-day yogurt snack.
Pears
Fiber: 5–6 grams per medium pear
Pears are a fruit high in fiber particularly with the skin left on as it contributes to most of the fiber. They are delicious on their own as a nice, refreshing snack or sweeten up a salad with some sliced pears. For a healthy dessert, bake pears with cinnamon and topped with nuts.
Easy idea: Pair a pear with a handful of nuts for a satisfying snack.
Avocado
Fiber: 5 grams per ½ avocado
Avocado provides fiber along with healthy, unsaturated fats. Try it smashed or sliced and added to wheat toast, sandwiches, or salads. Guacamole is a popular way to eat avocados as it is paired with tortilla chips or added to grain or rice bowls.
Easy idea: Spread avocado on whole-grain toast and top with vegetables or an egg.
Chia Seeds
Fiber: 10 grams per 2 tablespoons
Chia seeds are a small but concentrated source of fiber. People mix them into oatmeal, yogurt, smoothies, overnight oats, or made into a chia pudding.
Easy idea: Stir 2 tablespoons of chia seeds into prepared overnight oats and enjoy the next morning!
Almonds
Fiber: 3–4 grams per 1 ounce
A small handful of almonds will add to your daily fiber goal while also providing protein and healthy fats. Almonds are easy to add to salads, smoothies, cereals or perfect to enjoy on their own.
Easy idea: Keep a small portion of unsalted almonds available for an easy snack.
Sweet Potatoes
Fiber: 4 grams per medium sweet potato
Sweet potatoes are a flavorful way to add fiber to lunch or dinner. They are an easy side dish or can be the main star of your meal by topping them with veggies and protein. Including the skin when eating will provide additional fiber.
Easy idea: Bake a sweet potato and top it with black beans, ground seasoned turkey, chopped peppers and plain Greek yogurt for a high fiber meal.
Fiber Combinations
Choosing high fiber foods at each meal will help you reach your goal. Try combining several foods at meals such as these:
- Breakfast: Oatmeal with raspberries and chia seeds
- Snack: A pear with almonds
- Lunch: Salad with chickpeas and avocado
- Dinner: Baked sweet potato with black beans and vegetables