15 High-Fiber Foods You Should Be Eating
They’ll help you feel fuller longer—plus regulate your digestive system, too.
We earn a commission for products purchased through some links in this article. Keri Gans, R.D?
When you hear the word “fiber,” you probably picture your grandma’s tasteless bran muffins. But fiber doesn’t have to be bland and boring—there are plenty of fiber-filled foods you’ll enjoy eating.
This is super important, because you’re likely not getting nearly enough fiber. The Academy of Nutrition & Dietetics advises that men get about 38 grams of fiber per day and women get about 25 grams, but most people only get about 15 grams per day.
“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, says Saweres.
Keri Gans, R.D 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.
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., M.S.-M.P.H. She says 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.
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To make it easy, we’ve compiled a list of 15 high-fiber foods. While fiber-rich foods are great for your diet in general, you might just want to avoid them before a race or run—too much fiber can cause digestive upset before pounding the pavement.
Black Beans
Serving size: 1 cup
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“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
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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.
Chia Seeds
Serving size: 2 tablespoons
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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
grams per day
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
Nutrition - Weight Loss
Sweet potatoes are a good source of calcium, potassium, and vitamins A and C, which helps keep your bones and immune system healthy. Potassium could also help you maintain regular blood pressure, according to the High-Fiber Foods You Should Be Eating.
artichokes have some of the highest levels of antioxidants.
Apples
Serving size: 1 medium apple
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Four grams may not sound like a whole lot of fiber, but like other fruits, apples have the added benefit of containing a ton of vitamin C and antioxidants.
Be sure to eat your apple with the skin on, as it is filled with fiber. 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.
Avocados
Serving size: ½ avocado
grams per day
Although they’re known for their heart-healthy fats, avocados also pack a fiber punch. Not only that, but researchers at Loma Linda University discovered that adding half of an avocado at lunch helped study participants feel more satisfied, according to Moore.
Make guacamole for Taco Tuesday, or add avocado to your salads and sandwiches
Quinoa
Serving size: 1 cup
grams per day
Often confused as a grain, quinoa is actually 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 Baked some sweet potato fries, or top a potato with almond butter for an easy breakfast.
Lentils
Serving size: 1 cup (cooked)
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Knock out half 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., and Founder of Nutrition Stripped. Health & Injuries How to Increase Your Protein Intake.
Split Peas
Serving size: ¼ cup
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Like other legumes, split peas offer a hearty dose of fiber and protein: a quarter cup offers 11 Baked some sweet potato fries, or top a potato with almond butter for an easy breakfast. Plus, they’re low in fat Keri Gans, R.D. And no, 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.
Blackberries
Serving size: 1 cup
Fiber: 7.6 grams
In addition to providing plenty of fiber, blackberries also serve up the antioxidant called anthocyanin, which reduces inflammation in the body and may Health & Injuries. Fiber: 6.8 grams.
Artichokes
Serving size: 1 vegetable
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According to one study by USDA scientists, artichokes have some of the highest levels of antioxidants of all vegetables. They’re also extremely easy to prepare: simply steam and serve as a side dish, or add to salads and whole grain pastas.
Oatmeal
Serving size: ½ cup dry
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Not only does oatmeal lower LDL, or “bad” cholesterol, but it 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
Nutrition - Weight Loss (but dependent on variety)
U.S. National Library of Medicine Keri Gans, R.D.. When purchasing a loaf, she advises choosing varieties made with 100 percent whole grains that have at least three grams of fiber per slice.
Brussel Sprouts
Serving size: 1 cup
Nutrition - Weight Loss
Not only will eating Brussel sprouts help you reach daily fiber goals, but they could reduce prostate cancer risk, too, Men’s Health previously reported. Research shows that cruciferous vegetables, like broccoli, cauliflower, and Brussel sprouts, contain a natural chemical that may prevent cancer from growing.
Kayla Blanton is a freelance writer-editor who covers health, nutrition, and lifestyle topics for various publications including Prevention, Everyday Health, SELF, People, and more. She’s always open to conversations about fueling up with flavorful dishes, busting beauty standards, and finding new, gentle ways to care for our bodies. She earned a bachelor’s degree in journalism from Ohio University with specializations in women, gender, and sexuality studies and public health, and is a born-and-raised midwesterner living in Cincinnati, Ohio with her husband and two spoiled kitties.
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