Fiber provides a number of really amazing health benefits. Not only can it help you feel full for longer periods of time, but it can also help regulate your bowel movements, control your insulin production and feed the good bacteria in your gut so you develop a more diverse microbiome. Some people consume a healthy amount of fiber with each meal, while others may be lacking in their intake. If you’re interested in upping your fiber intake, here are 25 high fiber foods that can positively impact your digestive system and body as a whole.
Here’s a List of 25 High Fiber Foods
As a dietitian, I am constantly getting on my clients about eating more foods with higher fiber content. I think the first step is just being aware of what foods actually have high fiber content in them. Here is my list of the top 25 high fiber foods that I recommend so you can hit your daily fiber intake goals.
Broccoli
You probably have a hard time getting your kids to eat their broccoli, and a lot of adults aren’t big fans of it either. However, broccoli contains approximately five grams of fiber in each cup. It's am excellent soluble fiber food to help you lose weight. If you don’t like how it tastes raw, try steaming it briefly. This helps soften the broccoli and improve its flavor without removing too much of its nutrients. Sneak broccoli into stir fries or on top of a vegetable pizza to increase fiber consumption without really noticing.
Pistachios
Pistachios contain over 12 grams of fiber in just one cup. They’re very enjoyable on their own, but some people like to eat them as part of a more diverse nut mix or add them to a trail mix with other high fiber foods like dried fruit. High in manganese and phosphorus, pistachios can also be added to a variety of baked goods like cookies and muffins as well. They can help regulate your cholesterol levels, blood pressure and vessel health.
Artichokes
Artichokes are typically found in the vegetable section of your local grocery store’s produce department, but artichokes are actually unopened flowers that you can eat the heart of. There is also some edible flesh on the ‘leaves’ of the artichoke. The heart is what’s really high in fiber, and you can purchase an entire can of the hearts without having to fuss around with a raw artichoke. Popular artichoke dishes include pastas, pizzas and even dips.
Pears
This crisp and sweet fruit is very high in insoluble fiber, which keeps your digestive system moving. Pears can also increase your satiety and help you get enough vitamin C in your diet while improving your cholesterol numbers and controlling your blood pressure naturally. You can eat a pear raw for a tasty snack, but they can also be turned into an amazing dessert. Cut out the center of the pear with a coring tool. Stuff the interiors with oats, brown sugar and cinnamon. Bake the pears until they’re soft and top with a scoop of fresh whipped cream or vanilla ice cream.
Black Beans
Black beans are a really healthy food that you can use as a substitute for meat in many cases. They’re high in protein, so swap out your ground beef in quesadillas and tacos. Throw some black beans onto nachos or a salad for a quick burst of fiber. Black bean burgers have become very popular; combined with other healthy and high-fiber vegetables like peppers, carrots and corn. Black beans have a pretty neutral and mild flavor, so they work with a lot of different recipes without being overwhelming.
Raspberries
Fruit in general tends to have a pretty high fiber content, but raspberries contain an impressive eight grams in just one cup. Because this is such a sweet and tasty fruit, it’s not much effort to consume one cup of raspberries as a snack or sweet treat. You can throw a handful of raspberries on top of a bowl of oatmeal, mix them in with cereal and milk or add them to a smoothie.
Lentils
I think lentils are an amazing dietary staple, especially if you follow a vegan lifestyle. They’re very similar to black beans in the sense that they have a mild flavor, contain a lot of protein and can be used as a substitute for meat. One cup of cooked lentils contains more than 15 grams of fiber! Throw a sprinkle of them on a salad, turn them into a burger alternative or mix with quinoa and chopped vegetables for a fresh summer salad. Lentils are incredibly versatile since they can be used both hot and cold.
Apples
We’ve all heard about how an apple a day will help keep the doctor away. While there’s some superstition to this statement, it’s true that increasing your fiber intake and vitamin consumption will prevent disease, illness and other issues. There are about four grams of fiber in each medium sized apple that you buy, and apples hold up for weeks at a time inside of your refrigerator. It’s incredibly quick to grab an apple for a snack, but you can also slice it up and top it with peanut butter (also high in fiber), bake it with cinnamon and brown sugar or chop them up and add them to muffins, breads and cakes. In the fall months, you can probably get your hands on a jug of apple cider. This is a high-fiber, sweet and tasty beverage that can be consumed hot or cold.
Beets
Beets are often used in different food products because of their bright color, but beets are also extremely high in fiber, antioxidants, vitamins and minerals. One beet offers almost three grams of fiber, and you’re probably using more than one for a recipe. You can roast beets and turn them into a lovely fall salad. Grating beets and mixing them with horseradish is a popular Polish condiment around the holidays.
Lima Beans
Lima beans may not be your favorite side dish, but they definitely pack a punch when it comes to fiber consumption. One cup of lima beans includes an impressive 13 grams of fiber! If eating them on their own just isn’t going to cut it, throw them into soups or stews. They help add some heartiness and you don’t really notice them.
Oats
As a professional in the dietary field, I think oats are one of the most versatile and nutritious food items around. They fill you up, help control your blood pressure and cholesterol, lower blood sugar and contain three grams of fiber in ¾ cup (which is a pretty typical serving size). You don’t have to get creative with oats. Mix in a little boiling water and top with fruit and a drizzle of maple syrup for a quick morning breakfast. Turn them into oatmeal cookies for dessert or try a baked oats recipe. Oats are so affordable; I recommend keeping a container of them in your pantry at all times.
Almonds
Another high-fiber nut that is also high in vitamin E, magnesium, calcium and iron, almonds are beneficial for the skin, heart, nervous system and digestive system. You can eat them plain, but there are some really tasty, spiced varieties out there as well. Almonds can be added to granola bars, trail mix, baked goods, cereal and muffins.
Chia Seeds
Chia seeds are high in omega 3 fatty acids, and they contain almost 10 grams of fiber in just one ounce. You don’t really eat them plain by the handful, but they mix very well into things like oatmeal, smoothies and baked goods.
Green Peas
Over eight grams of fiber are included in one cup of peas. This vegetable is also packed with vitamins A and K. They can boost your immune system, regulate your bowel movements, keep you full for longer periods of time and promote healthy skin. Peas are perfect as a stand-alone side dish, but cold peas can be added to a salad, you can mix peas into a stir fry, and they are the perfect complement to a hot pasta dish with a creamy white sauce.
Avocado
Avocado is full of healthy fats and fiber, making them the perfect addition to your grocery list every week. I love to throw sliced avocado on my salads to make them heartier. They can also be turned into guacamole for taco night, they make smoothies creamier and they’re a healthy alternative to mayonnaise on a sandwich. You can buy whole avocados at the grocery store, but there are a lot of brands that make cups of plain avocado for a convenient and nutritious option. One of my favorite breakfasts is a slice of whole grain toast topped with some smashed avocado, salt and pepper.
Strawberries
The fiber in strawberries comes from those little seeds that you see on the fruit’s exterior. One cup of strawberries contains just under three grams of fiber. This is a really sweet and delicious fruit that you’ll want to munch on their own, but you can slice them up for a fruit salad, put them in a smoothie or add them to a bowl of cereal or oatmeal.
Carrots
Carrots are a staple on my grocery store list every week. They are my go-to healthy snack when I need something to keep me full in between meals. They’re really delicious steamed with a little bit of honey and butter on them. Carrots can also be chopped up and added to soups, rice dishes, stuffing, meatloaf, pasta and more.
Bananas
Bananas are one of the most affordable fruits that you can grab at the grocery store, and they contain a lot of nutrients and fiber. I love bananas for how full they make you feel without the need for consuming a lot of calories. Maybe skip banana splits on a regular basis, but slice up bananas on your cereal, use them as the base of a smoothie or whip up a loaf of banana bread with your extras that have gotten overly ripe.
Brussels Sprouts
Brussels sprouts are a bit of an acquired taste, and not a lot of kids like to eat them. However, they are high in fiber, vitamin C and vitamin K. Eating too many at once can increase your fiber intake a little too much, which can make you gassy. Just make sure that you’re eating them in moderation.
Corn
In the summer there’s nothing better than a fresh ear of corn on the cob. You can also buy frozen bags of corn when it’s winter and the fresh variety isn’t as easy to get your hands on. Corn can be eaten alone as a side dish, but it’s also convenient for soups, stews, dips, salads and stir fries. It stores well in the freezer for many months at a time, so I recommend keeping it around as a household staple.
Oranges
This citrus fruit is one of the most nutritious choices you can make from the produce department. Oranges contain high doses of vitamin C, but you might not be aware that they have a good deal of fiber as well. One orange contains more than 10 grams of fiber. Peel one to eat by sections, add orange slices to a smoothie or simply drink fresh squeezed orange juice with your meal. Just try to avoid the store-bought bottles that contain added sugar. Oranges are sweet on their own so there’s no real need for all that added glucose.
Potatoes
High in energy boosting carbs, starches, vitamins, minerals and fiber, potatoes are affordable and versatile. A lot of the fiber is included in the skins of potatoes, so you will want to come up with ways of leaving them on. That means mashed potatoes won’t be the highest fiber option, but roasted potatoes or baked potatoes are excellent.
Barley
Barley is another healthy grain that contains six grams of fiber in one cup. It is often added to different soup and stew recipes to add a very thick and hearty texture to the dish. It can also be eaten in different cold salads.
Quinoa
This tasty grain is a healthy source of protein, iron and fiber. It’s very high in nutrients compared to other grains like rice, but you can really use it the same way. It tastes good in a cold salad tossed with vegetables and a vinaigrette dressing. You can use it for a hot dish with fish or chicken and quinoa is even being added to dark chocolate as a healthy alternative to name brand crispy chocolate bars.
Chickpeas
Chickpeas are affordable, nutritious and delicious. They’re something I make sure to add to each of my salads for a boost of protein and fiber. They also contain nutrients like folate and iron. You can also turn your chickpeas into bean burgers or hummus. Dip some other high-fiber vegetables in your hummus to further increase your fiber intake. I like to stock up on cans of chickpeas when they go on sale. They usually come with a shelf life of a couple of years, and they're convenient to grab out of the pantry when I need a nutrient boost for my meal.
Conclusion
I hope that you found this list of high fiber foods extremely helpful in your road to wellness and healthy nutrition. There are more than enough options for pretty much everyone to get the correct amount of fiber your body needs.
