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, and legumes are all excellent sources to help you meet your daily fiber goals.
Fiber is crucial for maintaining good health, and fiber-rich foods offer a variety of benefits due to their different fiber types. Some types of fiber promote healthy bowel movements by adding bulk to stool and facilitating its passage through the large intestine. Other types of fiber contribute to feelings of fullness, which can be beneficial for managing calorie intake and supporting healthy weight management. Furthermore, a diet consistently rich in dietary fiber is associated with a reduced risk of heart disease.
The recommended daily fiber intake varies based on age and calorie consumption. Current dietary guidelines for Americans advise adults and children over 2 years old to consume 14 grams of fiber for every 1,000 calories in their daily diet. For toddlers between 12 and 23 months old, a daily intake of 19 grams of fiber is recommended.
To help you identify foods high in fiber, refer to the charts below which detail common foods and their dietary fiber content.
When incorporating more fiber into your diet, remember these key points:
- Always check the Nutrition Facts label. For packaged foods, the fiber content can vary significantly between brands. Reading the label is the best way to know exactly how much fiber you’re getting.
- Increase fiber intake gradually. Adding too much fiber too quickly can lead to digestive discomfort like gas, diarrhea, cramping, and bloating. It’s best to increase your fiber intake slowly over a few weeks to allow your body to adjust.
- Stay hydrated. Fiber absorbs water, and adequate fluid intake is essential, especially when increasing fiber consumption. Drinking plenty of water helps fiber work effectively and prevents constipation.
| Fruits | Serving Size | Total Fiber (grams)* |
|---|---|---|
| Raspberries | 1 cup (123g) | 8.0 |
| Pear | 1 medium (178g) | 5.5 |
| Apple, with skin | 1 medium (182g) | 4.5 |
| Banana | 1 medium (118g) | 3.0 |
| Orange | 1 medium (140g) | 3.0 |
| Strawberries | 1 cup (144g) | 3.0 |
| Vegetables | Serving Size | Total Fiber (grams)* |
|---|---|---|
| Green peas, boiled | 1 cup (160g) | 9.0 |
| Broccoli, boiled | 1 cup chopped (156g) | 5.0 |
| Turnip greens, boiled | 1 cup (144g) | 5.0 |
| Brussels sprouts, boiled | 1 cup (156g) | 4.5 |
| Potato, with skin, baked | 1 medium (173g) | 4.0 |
| Sweet corn, boiled | 1 cup (157g) | 4.0 |
| Cauliflower, raw | 1 cup chopped (107g) | 2.0 |
| Carrot, raw | 1 medium (61g) | 1.5 |
| Grains | Serving Size | Total Fiber (grams)* |
|---|---|---|
| Spaghetti, whole-wheat, cooked | 1 cup (151g) | 6.0 |
| Barley, pearled, cooked | 1 cup (157g) | 6.0 |
| Bran flakes | 3/4 cup (30g) | 5.5 |
| Quinoa, cooked | 1 cup (185g) | 5.0 |
| Oat bran muffin | 1 medium (113g) | 5.0 |
| Oatmeal, instant, cooked | 1 cup (234g) | 4.0 |
| Popcorn, air-popped | 3 cups (24g) | 3.5 |
| Brown rice, cooked | 1 cup (195g) | 3.5 |
| Bread, whole-wheat | 1 slice (32g) | 2.0 |
| Bread, rye | 1 slice (32g) | 2.0 |
| Legumes, Nuts and Seeds | Serving Size | Total Fiber (grams)* |
|---|---|---|
| Split peas, boiled | 1 cup (196g) | 16.0 |
| Lentils, boiled | 1 cup (198g) | 15.5 |
| Black beans, boiled | 1 cup (172g) | 15.0 |
| Cannellini, Navy, Great Northern beans, canned | 1 cup (180g) | 13.0 |
| Chia seeds | 1 ounce (28.35g) | 10.0 |
| Almonds | 1 ounce, about 23 nuts (28.35g) | 3.5 |
| Pistachios | 1 ounce, about 49 nuts (28.35g) | 3.0 |
| Sunflower kernels | 1/4 cup (32g) | 3.0 |
*Rounded to nearest 0.5 gram.
Source: USDA National Nutrient Database for Standard Reference, Legacy Release
All of the foods listed above are excellent choices for increasing your daily fiber intake. You can also combine different high-fiber foods to create meals and snacks that are both nutritious and fiber-rich.
For instance, adding 1 cup of raspberries to 1 cup of cooked oatmeal along with a half-serving of almonds can provide approximately 13.5 grams of fiber. A delicious and filling bean and vegetable salad can contribute around 11 grams of fiber. Incorporating just these two meal ideas into your day can provide a significant portion of the daily fiber requirement for someone consuming around 2,000 calories per day.
Whether eaten individually or combined in meals, these nutritious and fiber-packed foods are just some of the many options available to help you increase your fiber intake and support a healthy diet.
