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- 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.
From fruits and vegetables to whole grains, there are plenty of ways to get more fiber every day. Fiber is a type of carbohydrate that your body cannot digest, and it’s mostly found in plant foods.
Most people in the United States do not get enough fiber. However, eating a high-fiber diet can support digestion and lower your risk of heart disease and colon cancer.
1. Avocado
- Fiber content: 13.5 grams (g) (48% of the DV)
- Serving size: One avocado
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.
2. Raspberries
- Fiber content: 8 g (28.5% of the DV)
- Serving size: 1 cup
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.
3. Chia Seeds
- Fiber content: 9.75 g (35% of the DV)
- Serving size: 1 ounce (oz)
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.
4. Lentils
- Fiber content: 15.6 g (56% of the DV)
- Serving size: 1 cup
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.
5. Cacao Nibs
- Fiber content: 8 g (28.5% of the DV)
- Serving size: 1 oz
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.
6. Black Beans
- Fiber content: 15.2 g (54% of the DV)
- Serving size: 1 cup
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.
7. Teff
- Fiber content: 7.06 g (25% of the DV)
- Serving size: 1 cup
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.
8. Blackberries
- Fiber content: 7.63 g (28.5% of the DV)
- Serving size: 1 cup
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.
9. Acorn Squash
- Fiber content: 9 g (32% of the DV)
- Serving size: 1 cup
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.
Acorn squash are winter squash with sweet-tasting flesh that can be roasted, baked, or steamed.
10. Artichokes
- Fiber content: 6.84 g (24% of the DV)
- Serving size: 4.2-oz artichoke, cooked
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.
11. Flaxseed
- Fiber content: 5.62 g (20% of the DV)
- Serving size: 2 tablespoons
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.
12. Guava
- Fiber content: 8.91 g (31.8% of the DV)
- Serving size: 1 cup
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.
13. Dates
- Fiber content: 3.22 g (12% of the DV)
- Serving size: Two pitted medjool dates
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.
How Does a High-Fiber Diet Support Your Health?
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 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.
How Can You Increase Your Fiber Intake?
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.
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