Do you eat enough fiber? Fiber is a key component of a balanced diet. Not only does it support gut health and digestion, but it also promotes satiety, keeping you full between meals, and reduces the risk of disease. Needless to say, it’s worth adding more high-fiber foods to your plate. But, what foods are high in fiber, and where does one start? We asked nutritionists to share their top picks, plus ideas for eating these foods at home, because getting enough of this nutrient is crucial for your overall health and wellness.
Michelle Luhan, RD, registered dietitian and nutritionist at the Susan Samueli Integrative Health Institute, UCI Health
Samanta Snashall, RDN, LD, registered dietitian nutritionist at The Ohio State University Wexner Medical Center
Nicole Roach, RD, CDN, CDCES, registered dietitian at Northwell Lenox Hill Hospital
How Much Fiber Do You Need Every Day?
The recommended daily intake is generally 21 to 26 grams for women and 30 to 38 grams for men. Yet, only five percent of adults in the U.S. meet these recommendations. This means most people are not eating enough fiber each day.
These foods are the best sources of fiber to eat:
Almonds
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Almonds have more fiber than many other nuts, offering 3.8 grams per ¼ cup, notes Samanta Snashall, RDN, LD, registered dietitian nutritionist at The Ohio State University Wexner Medical Center. They’re also rich in healthy fats and antioxidants, including vitamin E, she adds.
How to Eat
For a tasty crunch, add whole or slivered almonds to salads, per Snashall.
Grind them into creamy almond butter, then add it to hot cereal, toast, yogurt, smoothies, or sandwiches, suggests Snashall.
Coat your favorite protein in chopped almonds, like in our Almond-Crusted Chicken recipe.
Oatmeal
Nico Schinco
In ½ cup dry old-fashioned rolled oats, you’ll get 4 grams of fiber, says Snashall. “Oats tend to have more fiber than brown rice, wheat, or corn, [which are] the most common grains on the market,” she explains. Due to this fiber, oats are helpful for managing blood cholesterol and blood sugar, says Snashall.
How to Eat
Apples
Justin Walker
“One medium apple provides you with 4 grams of fiber,” per Snashall. The fruits are particularly rich in pectin, a type of fiber that lowers blood cholesterol, says Snashall. Apples are also great for regulating blood sugar, as fiber slows the rate of sugar absorbed into the bloodstream, she notes.
How to Eat
Add apples to salads, fruit salads, hot cereals, and skillet recipes like crumbled sausage with autumn squash, red onions, and cranberries, says Snashall.
“They’re a great vehicle for nut butters, like peanut butter or almond butter,” Snashall says.
For a quick snack or dessert, make cinnamon poached apples.
Sliced apples work beautifully in turkey sandwiches, where they’ll provide texture and sweetness.
Artichokes
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“One medium cooked artichoke may contain anywhere from 5 to 7 grams of fiber, depending on the cooking time,” shares Nicole Roach, RD, CDN, CDCES, registered dietitian at Northwell Lenox Hill Hospital. This includes inulin, “a prebiotic fiber that supports digestion, mood, and may reduce IBS symptoms,” says Michelle Luhan, registered dietitian and nutritionist at the Susan Samueli Integrative Health Institute, UCI Health. Furthermore, artichokes are high in antioxidants, which combat oxidative stress and reduce the risk of disease.
How to Eat
“Steam, grill, or boil whole artichokes and serve with a healthy dip,” says Luhan.
Serve stuffed artichokes as an attractive side dish.
Try artichokes on top of pizza or salad, per Roach.
For a convenient option, try marinated artichoke hearts, which can be added to pasta dishes, antipasti platters, or enjoyed straight from the jar, suggests Luhan.
Berries
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One cup of berries, such as raspberries or blackberries, contains roughly 8 grams of fiber, says Roach. They’re also packed with antioxidants, which protect healthy cells and lower the risk of disease.
How to Eat
Berries “make a great topping for various foods you may already eat, including cereal, oatmeal, yogurt, and salads,” says Roach.
Blend berries into smoothies or ice pops for a cold treat.
Roach suggests using berries as a topping for desserts, such as cheesecake or ice cream.
Chia Seeds
Julia Hartbeck
In just two to three tablespoons of chia seeds, you’ll get an impressive 10 grams of fiber. This mainly includes soluble fiber, which can alleviate constipation, stabilize blood sugar, and reduce LDL (“bad”) cholesterol, explains Luhan. “Chia seeds are also a good source of plant-based protein, antioxidants, and omega-3 fatty acids,” says Roach.
How to Eat
Combine chia seeds with milk or water to make a creamy chia seed pudding.
Toss chia seeds into your morning oatmeal, yogurt, or smoothie, suggests Roach.
Use chia seeds to thicken soups or stews.
Avocado
Johnny Miller
Known for its creamy texture, avocado is another food high in fiber. One large avocado contains up to 13 grams, which is key for digestion, blood sugar management, and heart health, per Luhan. Avocados also provide healthy fats, which support healthy blood cholesterol levels, according to Luhan.
How to Eat
Thanks to its mild flavor, avocado is a versatile addition to salads, dressings, and soups, per Luhan.
Use avocado to enhance the creaminess of your favorite dips.
Enjoy avocado toast as a breakfast, lunch, or snack.
Black Beans
Black beans offer 15 grams of fiber per cup, according to Roach. The best part? Both canned and dried beans are packed with fiber, making both versions worthwhile pantry staples. Additionally, black beans provide satiating protein, along with essential nutrients like folate and vitamin B6.
How to Eat
Edamame
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Edamame, or young soybeans, is one of the best high-fiber foods. One cup of shelled edamame contains about 18 grams of fiber, along with plant-based protein and phytoestrogens, says Luhan.
How to Eat
Serve crackers or sliced vegetables with creamy edamame dip.
Toss edamame into salads, bowls, or soups, recommends Luhan.
Elevate your next stir-fry with edamame.