If you’re looking to boost your fiber intake, you’re in luck! Many delicious and readily available foods are packed with fiber. Fruits, vegetables, grains, beans, peas, and lentils are all excellent choices to help you meet your daily fiber goals.
Fiber is a crucial part of a healthy diet, and fiber-rich foods offer a variety of fiber types, each with unique benefits:
- Promoting Regularity: Some types of fiber add bulk to stool, helping it move smoothly through your large intestine and preventing constipation.
- Enhancing Fullness and Weight Management: Other fiber types contribute to feelings of fullness after eating. This can be incredibly helpful for managing your weight by reducing overall calorie consumption.
- Supporting Heart Health: A diet consistently rich in dietary fiber is associated with a reduced risk of heart disease, making it a vital component of cardiovascular wellness.
The recommended daily intake of fiber varies depending on your age and daily calorie consumption. Current dietary guidelines for Americans advise adults and children aged 2 and above to consume approximately 14 grams of fiber for every 1,000 calories they eat daily. For toddlers between 12 and 23 months, around 19 grams of fiber per day is recommended.
To help you easily identify What Food Has Fiber, explore the charts below. They detail common foods and their dietary fiber content, making it simpler to incorporate more fiber into your meals.
Keep these points in mind as you increase your fiber intake:
- Read Labels: Always check the Nutrition Facts label when purchasing packaged foods to understand their fiber content. Fiber levels can vary significantly between brands.
- Increase Gradually: Adding too much fiber too quickly can lead to digestive discomfort such as gas, diarrhea, cramps, and bloating. It’s best to increase your fiber intake slowly over a few weeks.
- Stay Hydrated: As you consume more fiber, it’s essential to drink plenty of fluids. Certain fibers absorb water to work effectively, and staying well-hydrated can prevent constipation and ensure comfortable bowel movements.
| Fruits | Serving size (grams) | Total fiber (grams)* |
|---|---|---|
| Raspberries | 1 cup (123) | 8.0 |
| Pear | 1 medium (178) | 5.5 |
| Apple, with skin | 1 medium (182) | 4.5 |
| Banana | 1 medium (118) | 3.0 |
| Orange | 1 medium (140) | 3.0 |
| Strawberries | 1 cup (144) | 3.0 |
| Vegetables | Serving size (grams) | Total fiber (grams)* |
|---|---|---|
| Green peas, boiled | 1 cup (160) | 9.0 |
| Broccoli, boiled | 1 cup chopped (156) | 5.0 |
| Turnip greens, boiled | 1 cup (144) | 5.0 |
| Brussels sprouts, boiled | 1 cup (156) | 4.5 |
| Potato, with skin, baked | 1 medium (173) | 4.0 |
| Sweet corn, boiled | 1 cup (157) | 4.0 |
| Cauliflower, raw | 1 cup chopped (107) | 2.0 |
| Carrot, raw | 1 medium (61) | 1.5 |
| Grains | Serving size (grams) | Total fiber (grams)* |
|---|---|---|
| Spaghetti, whole-wheat, cooked | 1 cup (151) | 6.0 |
| Barley, pearled, cooked | 1 cup (157) | 6.0 |
| Bran flakes | 3/4 cup (30) | 5.5 |
| Quinoa, cooked | 1 cup (185) | 5.0 |
| Oat bran muffin | 1 medium (113) | 5.0 |
| Oatmeal, instant, cooked | 1 cup (234) | 4.0 |
| Popcorn, air-popped | 3 cups (24) | 3.5 |
| Brown rice, cooked | 1 cup (195) | 3.5 |
| Bread, whole-wheat | 1 slice (32) | 2.0 |
| Bread, rye | 1 slice (32) | 2.0 |
| Legumes, nuts and seeds | Serving size (grams) | Total fiber (grams)* |
|---|---|---|
| Split peas, boiled | 1 cup (196) | 16.0 |
| Lentils, boiled | 1 cup (198) | 15.5 |
| Black beans, boiled | 1 cup (172) | 15.0 |
| Cannellini, Navy, Great Northern beans, canned | 1 cup (180) | 13 |
| Chia seeds | 1 ounce (28.35) | 10.0 |
| Almonds | 1 ounce, about 23 nuts (28.35) | 3.5 |
| Pistachios | 1 ounce, about 49 nuts (28.35) | 3.0 |
| Sunflower kernels | 1/4 cup (32) | 3.0 |
*Rounded to nearest 0.5 gram.
Source: USDA National Nutrient Database for Standard Reference, Legacy Release
All of the foods listed are excellent choices for increasing your daily fiber intake. You can also combine these high-fiber options to create meals that are even richer in fiber.
For instance, adding 1 cup of raspberries to 1 cup of cooked oatmeal, topped with half a serving of almonds, can provide approximately 13.5 grams of fiber. A hearty bean and vegetable salad could contribute around 11 grams of fiber.
Together, these two meal ideas can supply a significant portion of the daily fiber requirement for individuals consuming about 2,000 calories per day.
Whether eaten individually or combined, these nutritious choices represent just a few of the many ways you can effectively boost your fiber consumption and support your overall health.
