- Fiber is found in a variety of plant-based foods, including grains, vegetables, fruits and seeds.
- Adding more avocado, chia seeds, bulgur, legumes and raspberries helps increase fiber in meals.
- Many of these foods offer additional benefits, including protein, vitamins and minerals.
It’s no secret that most Americans don’t get enough fiber, but knowing which foods to prioritize can make all the difference. Found naturally in plant-based foods, this essential nutrient has a lot to offer. Gut health dietitian Gabrielle Palmeri MDN, RD, shares her method called Fiber Five to help teach her clients about fiber-rich foods: whole grains, nuts and seeds, beans and legumes, fruits and vegetables. Palmeri also emphasizes the importance of eating a variety of plant foods.
Getting a variety of fiber from different plant sources also offers many benefits. Kirbie Daily, MS, RDN, shares that there are two main types of fiber: soluble and insoluble fiber. “Soluble fiber dissolves in water and forms a gel, which helps slow digestion, lower LDL cholesterol, and control blood sugar fluctuations. Many soluble fibers are also fermentable, meaning they feed beneficial gut bacteria and maintain a healthy gut environment,” says Daily. This is different from insoluble fiber, which does not dissolve in water, “but absorbs and retains water to add bulk to stools, which supports intestinal motility by helping move stools through the digestive tract,” Daily notes.
Current fiber guidelines recommend about 14 grams of fiber per 1,000 calories consumed, or about 25 grams per day for women and 38 grams for men ages 50 and younger. The good news? Getting more fiber doesn’t necessarily mean overhauling your diet. With so many fiber-rich foods to choose from, there are plenty of ways to incorporate more of this nutrient into your meals. To help you get closer to your daily fiber goals, we’ve ranked the best fiber-rich foods to add to your diet.
1. Lawyer
10 grams of fiber for 1 avocado
Avocados may be best known for their heart-healthy fats, but they’re also a surprisingly good source of dietary fiber. “Avocados are unique because they provide both fiber and heart-healthy monounsaturated fats, a combination that promotes satiety and overall cardiovascular health,” says Johannah Katz, MA, RD, LDN. They are also rich in potassium and folate. Katz recommends adding avocado to toast, salads, grain bowls or sandwiches, or tossing it into a creamy dressing.
2. Chia seeds
9.75 grams of fiber per 1 ounce serving
Small but mighty, chia seeds pack nearly 10 grams of fiber in just 2 tablespoons. Kayla Farrell, RDN, says, “The fiber and protein content slows digestion, promotes satiety, and supports balanced blood sugar levels. Chia seeds also provide plant-based omega-3 fatty acids that support brain and heart health.” Enjoy sprinkled on yogurt, oatmeal, smoothies, or making chia pudding overnight for an easy, fiber-rich breakfast or snack. “Since they absorb a lot of fluid, I recommend letting them hydrate before eating larger quantities and gradually increasing portions to avoid digestive discomfort,” warns Katz.
3. Black beans
8.7 grams of fiber per 1/2 cup serving
Black beans are a versatile staple that can easily fit into a variety of meals. “As a Latin American dietitian, legumes are one of my favorite food groups because they offer a wide variety of nutrients,” says Crystal Orozco, RDN, CDCES, CPT. In addition to their fiber content, Orozco also notes that beans are an excellent source of plant-based protein, as well as iron, folic acid, potassium, and magnesium. Orozco loves incorporating them into tacos, burritos, soups and salads, or enjoying the traditional frijoles de la olla. Canned beans are a convenient and economical way to enjoy more legumes. Opt for low-sodium varieties when possible and rinse them quickly before using to help reduce their sodium content.
4. Bulgur
8 grams of fiber per 1 cup cooked serving
This whole grain made from cracked wheat kernels contains twice the fiber of oats. Bulgur is primarily a source of insoluble fiber, making it beneficial for bowel regularity and overall gut health. In addition to an impressive amount of fiber, bulgur also provides plant-based protein, B vitamins, manganese, magnesium, and slow-digesting carbohydrates for sustained energy. Unlike many whole grains, bulgur is parboiled, so it cooks quickly. Bulgur has a texture similar to couscous or quinoa, making it versatile to enjoy as a breakfast bowl topped with berries, as a base for a cereal bowl, or to prepare side dishes like tabbouleh. You can even try using cooked bulgur as a binder in burgers and meatballs to add fiber.
5. Raspberries
8 grams of fiber per 1 cup serving
Raspberries are among the richest fruits in fiber, making them a great choice for increasing your daily intake. “Their tiny seeds provide insoluble fiber, while the fruit itself provides soluble fiber,” says Lauren Manaker, MS, RDN, LD. Just one cup provides at least a third of your daily vitamin C needs, plus a healthy dose of manganese. “Raspberries also contain anthocyanins and ellagitannins, plant compounds with antioxidant activity that researchers are studying for their potential health effects,” says Manaker. Eat them fresh by the handful, or top them with yogurt, oatmeal, or whole grain cereal. Blend raspberries into smoothies or mash them into a quick chia jam. You can also scatter them over a walnut spinach salad for a fiber-rich combo, Manaker recommends.
6. Green peas
7.2 grams of fiber per 1 cup serving
Green peas may be small, but they pack an impressive nutritional powerhouse, offering a combination of plant-based protein, fiber, and essential vitamins and minerals. “Peas are having a moment, and I’m here for it,” Palmeri says. In addition to fiber, one cup of cooked green peas provides more than 8 grams of plant-based protein, as well as vitamin C and vitamin K. “Frozen peas are one of my favorite economical ways to increase both fiber and protein intake. Add them to pastas, soups, rice dishes, or toss them into a pesto or dip,” notes Palmeri.
Our expert opinion
When it comes to getting more fiber, variety is key. From fruits and vegetables to legumes, whole grains, nuts and seeds, fiber-rich foods offer more than just digestive benefits. They’re also packed with vitamins, minerals, and other essential nutrients that support overall health. The best part? Increasing your fiber intake doesn’t have to be complicated. By incorporating more avocados, chia seeds, black beans, bulgur, raspberries, and green peas into your daily meals and snacks, you can help meet your daily fiber goals while supporting your long-term health.
Gn Health
