High Fiber Foods 101: A Comprehensive Guide
This comprehensive article is your guide to everything high fiber foods! We will break down what exactly fiber is, how much you need, how fiber helps your body, and how to get more fiber in your diet.
Table of Contents
- What is Fiber
- How Much Fiber Do I Need?
- What Are High Fiber Foods?
- Benefits of High Fiber Foods
- Fiber and Digestion
- Understanding Fiber on Food Labels
- Does Fiber Contain Calories?
- What About Fiber Supplements
- High Fiber Foods
- How to Add More Fiber to Your Day
- High Fiber Resources
- Conclusion
What Is Fiber?
Fiber is a carbohydrate found in plant-based foods that our bodies can’t digest. When we eat fiber, it goes through our digestive tract mostly unchanged.
This may sound odd. Why eat food that comes out the same way it went in? What’s the point? Well, fiber is so important for health because it adds bulk and volume to your stool.
This lowers the amount of time it takes food to travel through our digestive tract and prevents constipation.
Not only that, but eating a diet high in fiber can help aid in digestion, gut health, regulate blood sugar, lower cholesterol, decrease risk of certain cancers, and provide feelings of fullness.
There are two types of fiber that have different jobs and different benefits for our bodies: soluble fiber and insoluble fiber. Let’s learn more about them!
Soluble Fiber
Soluble fiber dissolves in water. When we eat fiber, it takes water (from our food and drink) and turns into a gel, slowing digestion. This helps us feel fuller as our food takes longer to move through our digestive tract.
Foods high in soluble fiber include:
- Whole fruits
- Beans, peas, legumes
- Oats
- Barley
- Seeds and nuts
- Root vegetables
Insoluble Fiber
Insoluble fiber does not dissolve in water. When we eat insoluble fiber, it stays in its “bulky” form and helps to “sweep” food through our digestive tract more quickly.
This type of fiber does not get digested and comes out very similar to how you first eat/drink it.
Foods high in insoluble fiber include:
- Green vegetables including zucchini, cauliflower, and leafy greens
- Fruits such as bananas, apples, kiwi, and avocado
- Potatoes (skin on)
- Whole grains
- Whole wheat flour
- Nuts and seeds
How Much Fiber Do I Need?
The USDA’s Dietary Guidelines for Americans recommends different amounts of fiber based on age and sex. Here are their fiber recommendations:
| Sex | Age | Fiber Recommendation |
| Male | 31 – 50 years 51 years and older | 31 gm fiber per day 28 gm fiber per day |
| Female | 31 – 50 years 51 years and older | 25 gm fiber per day 22 gm fiber per day |
Most People Don’t Eat Enough Fiber
It’s unfortunate, but true, that most people don’t eat enough fiber. More specifically, 97% of men and more than 90% of women fall short of their daily fiber needs.
Most people consume only half of the recommended daily fiber goals (only about 15 grams of fiber a day). Wow!
You may notice that adults aged 51 years and older need LESS fiber according to the USDA guidelines. However, since most people don’t eat enough fiber, older adults typically need to be eating more fiber (not less!).
Keep reading to learn more about how to include more fiber in your diet and when to eat it.
Recommended Daily Intake of Fiber
We want to make sure that our first recommendation about increasing your fiber intake is to start slow. Increasing your fiber too quickly can lead to bloating, gas, and cramping.
Our next recommendation is to make sure that you’re drinking water and staying hydrated when increasing your fiber. The fiber in your foods (specifically soluble fiber), will need that water to do their job.
Additionally, starting slow and drinking enough water can help you avoid any discomfort as your digestive tract adjusts to your change in diet.
Remember to always speak with your doctor before making changes to your diet.
And if you have any GI medical issues, it’s important to work with your healthcare team to determine how you should best incorporate fiber into your diet.
When to Eat Fiber
You can eat fiber at any time throughout the day. We recommend spreading it out evenly throughout the day to avoid too much fiber at once. Eating all of your day’s worth of fiber in one meal will likely lead to some discomfort as mentioned above.
What Are High Fiber Foods?
Foods must have at least 5 grams of dietary fiber per serving to be labeled on food packaging as a “high fiber” food. We will talk all about high fiber foods later in this article. Click on the links below if you want to jump to those sections:
- High Fiber Foods List
- Highest Fiber Food Chart
- High Fiber Low Carb Foods
- High Fiber Breakfast
- High Fiber Cereals
- High Fiber Bread
- High Fiber Pasta
- High Fiber Vegetables
- High Fiber Fruits
- High Fiber Smoothie
- High Fiber Desserts
Fiber in Food
Fiber is found in plant-based foods. For example, fiber is found in the cell walls of many fruits and vegetables. You can also find it in beans, legumes, cereals, and whole grains.
Animal products like dairy, eggs, meat and fish do not contain fiber.
Our Printable List of High Fiber Foods has a great selection of high fiber foods from food groups including cereals, beans, fruits, and vegetables. Don’t miss it!
Highest Fiber Foods
Foods with the highest fiber can be found in all food categories noted above. Here are a few of the highest fiber foods that you’ll want to add to your meals and snacks:
- 1 cup of raspberries has 8 grams of fiber
- 1 cup cooked artichokes has 9.6 grams of fiber
- ½ cup cooked navy beans has 9.6 grams of fiber
- ½ of General Mills Fiber One Cereal has 13 grams of fiber
- ¼ cup cooked bulgur has 2.1 grams of fiber
- ½ oz of whole pumpkin seeds has 2.6 grams of fiber
We’ve also created a free PDF, Highest Fiber Food Chart, that you can find within our Highest Fiber Food Chart article (and below). This invaluable PDF resource has 45 of the highest-fiber foods all on one page!
Benefits of High Fiber Foods
As we mentioned above, eating a diet high in fiber has many benefits. These include:
- Aiding in digestion
- Promoting gut health
- Regulating blood sugar
- Lowering cholesterol
- Decreasing risk of certain cancers
Let’s learn more about these benefits.
High Fiber Foods Aid in Digestion and Promote Gut Health
Because fiber isn’t digested, our bodies use it to add bulk to our stool. This bulk enables food to pass more easily through our digestive system and helps reduce the risk of diarrhea, constipation, and hemorrhoids.
As we learned above, soluble fiber pulls water to help create bulkier (and softer!) stools. Ensuring that your diet is high enough in fiber can help with regular, and normal, bowel movements.
As for gut health, fiber “feeds” the good bacteria in our gut. This can help lower inflammation and help our gut microbiome flourish.
High Fiber Foods Regulate Blood Sugar and Lower Cholesterol
When soluble fiber turns into a gel, it is able to help slow nutrient absorption. This is especially important when we eat sugars and carbohydrates. The slowing of absorption is helpful in controlling and regulating blood sugar.
There is also research to suggest that eating a diet high in fiber, specifically whole grains, can help lower your risk of type 2 diabetes. (1)
Those already diagnosed with type 2 diabetes may also want to increase their daily fiber intake as this can help reduce fasting blood glucose and HbA1c results. (2)
Total cholesterol and LDL-cholesterol (bad cholesterol) have also seen improvements when high fiber diets are followed. (3) Even more impressive are the improvements on overall cardiovascular health when following a high fiber diet.
High Fiber Foods May Decrease Cancer Risk
When we think of cancers around our digestive tract, we likely first think of colon cancer. Those who consume a diet high in fiber may have a lower chance of developing colon cancer. (4)
In addition to colon cancer, diets high in fiber can also help reduce breast cancer risk by up to 25% when compared to diets low in fiber. (5)
This study found that high fiber diets are important at any age, and can be especially beneficial during adolescence for reducing breast cancer risk. (5)
Fiber and Digestion
Your body does not digest fiber. If you are eating foods with soluble fiber, then that fiber pulls water to create a gel that helps to add bulk to your stool.
If you are eating foods with insoluble fiber, then that fiber helps to “sweep” the food you’ve eaten through your digestive tract.
Just because our bodies don’t digest fiber, doesn’t mean that fiber isn’t very beneficial for our health. As we learned above, there are many benefits of eating a diet high in fiber.
Does Everyone Need a High Fiber Diet?
You may be wondering if everyone would benefit from a high fiber diet. The answer is: it depends. Most Americans are not getting enough fiber every day. But, too much of anything is usually not the best thing.
The same goes for fiber. If you’re eating too much fiber, then you might find yourself experiencing bloating, gas, nausea, cramping, constipation, diarrhea, and other similar symptoms.
It’s hard to generalize this question, but the answer is that it varies from person to person and needs to take into account any medical conditions – especially those related to the digestive system.
Our article, Too Much Fiber or Too Little? provides more information on the common signs and symptoms of consuming too much fiber:
- Constipation and cramping
- Bloating and gas
- Nausea and vomiting
- Diarhhea
- High fever
- Early satiety (feel fuller more quickly)
- Unable to have a bowel movement for multiple days in a row
Knowing the signs of too much fiber or too little fiber will help make sure that you’re on the right path to enjoying high fiber foods.
What if I Need a Low Fiber Diet?
Another great question! Low fiber diets are often prescribed to those diagnosed to follow a “low residue diet.” This means to stay away from foods such as nuts and seeds that are hard to break down.
When diagnosed with a low fiber diet or a low residue diet, it’s because the goal is to reduce the amount of stool and the amount of bulk in the stool. Some common digestive conditions for this kind of diet include:
- Irritable Bowel Disease (IBD)
- Short bowel syndrome
- Crohn’s Disease
- Diverticulitis
- Ulcerative colitis
- Recent bowel surgery
Additionally, a low fiber diet is often prescribed before undergoing a colonoscopy.
A diet prescribed as “low fiber” will be to limit your fiber to 10-15 grams of fiber per day. When looking at food labels, “low fiber” will be on the label when the food is less than 2 grams of fiber per serving.
Click on the infographic below for a FREE Low Fiber Foods List PDF, and check out our Low Fiber Food List article for more information.
And remember, be sure to talk to your healthcare team when making changes to your diet!
Understanding Fiber on Food Labels
Thankfully, foods with a nutrition label will tell you how many grams of fiber they contain. When choosing high fiber foods, remember to look on the food label for “high fiber” (meaning that the food has at least 5 grams of fiber per serving).
How to Read the Nutrition Facts Label
You can check the amount of fiber in your food by flipping your food over and finding the Nutrition Facts label.
“Dietary fiber” is about ⅔ of the way down the label, located under “Total Carbohydrate.”
Remember above, when we learned that fiber is a carbohydrate? (*wink, wink)
Look for the carbs and fiber will be listed underneath it if that food contains fiber!
Reach out to a dietitian if you’d like additional help in reading nutrition labels.
If you are eating foods without a label (like fresh fruits and vegetables), just Google “fiber in [name of food].” Google references the USDA nutrition facts for most foods.
Dietary Fiber vs. Functional Fiber
Fiber has many names, especially on a food or supplement label. Fibers can be naturally occurring “dietary fiber” or manufactured “functional fibers.”
Dietary fiber includes the fibers naturally found in plant-based foods.
Dietary Fibers include:
- beta-glucans
- cellulose
- fructooligosaccharides
- guar gum
- hemicellulose
- inulin
- lignins
- oligofructose
- oligosaccharides
- pectins
- resistant starch
Functional fibers have been created in labs. Scientists are able to isolate or extract nondigestible carbohydrates to create “functional fibers.”
Functional Fibers Include:
- psyllium,
- polydextrose
- polyols
- chintin
- chitosan
- galactooligosaccharides
- resistant dextrins
Naturally Occurring Fiber or Fiber Added to Foods
Naturally occurring fibers include both soluble and insoluble fibers. Below, you’ll find a helpful table explaining these different fibers.
| Naturally Occurring Fiber | Fiber Type | Foods | Role |
| Beta-glucans | Soluble | Barley and oats | Prebiotic, adds bulk to stool |
| Guar gum | Soluble | Seeds | Thickener |
| Inulin, oligofructose, oligosaccharides, fructooligosaccharides | Soluble | Asparagus, onions, Jerusalem artichokes, chicory root | Prebiotic, adds bulk to stool, laxative effect |
| Pectins | Soluble | Berries, apples, other fruits | Minimal bulking, slows digestion |
| Resistant starch | Soluble | Potatoes, legumes, cooled pasta, unripe bananas | Prebiotic, adds bulk to stool |
| Cellulose, hemicellulose | Insoluble | Fruits, vegetables, cereal grains | Adds bulk to stool, laxative effect |
| Lignins | Insoluble | Nuts, flaxseeds, wheat bra, corn bran, unripe bananas, vegetables | Adds bulk to stool, laxative effect |
Fiber added to foods also includes soluble and insoluble fibers. Reference the table below for more information on this kind of fiber.
| Fiber Added to Foods | Fiber Type | Made/Extracted From | Role |
| Inulin, gums, oligosaccharides, pectins, resistant starch | Soluble | Made into concentrated forms and then added to foods | Prebiotic, eases constipation |
| Polyols and polydextrose | Soluble | Made of sugar alcohol (sorbitol) and glucoseUsed as a sweetener in some foods | Adds bulk to stool, slight laxative effect |
| Psyllium | Soluble | Extracted from psyllium seedsFound in high-fiber cereals | Adds bulk and softens stool, laxative effect |
Does Fiber Contain Calories?
We’ve learned quite a bit about soluble fiber and insoluble fiber. But what about calories? Does fiber contain calories? The answer is that it depends on what kind of fiber you’re asking about.
Understanding Fiber and Calories
Insoluble fiber is not a source of calories because it doesn’t dissolve in water, it’s not digested once inside your body, and your body doesn’t use it for its nutrients.
Remember the “sweep” we mentioned above? Insoluble fiber doesn’t really change as it moves through your digestive tract. Thus, no calories are gained.
Soluble fiber does provide some calories. This is because it dissolves in water and bacteria from your large intestine digests the fiber. Since your body is digesting the soluble fiber to use for energy and nutrients, it does provide some calories.
Doing the Math
Calories are a unit of energy. Energy that our bodies use to perform tasks every day. Looking at the three macronutrients, and alcohol, can help us determine calorie amounts.
Protein and carbohydrates provide our bodies with 4 calories per every 1 gram.
Fat provides 9 calories for every 1 gram, and alcohol provides 7 calories for every 1 gram.
Dietary fiber is a complex carbohydrate, so some say that fiber provides 4 calories per gram like carbohydrates.
However, like we just learned, it depends on what kind of fiber as to if any calories are gained.
The United State’s Food and Drug Administration assesses that soluble fiber provides around 2 calories per gram of fiber.
What About Fiber Supplements?
Fiber supplements are a great tool if you are having a hard time meeting your fiber needs. We like to suggest food first, as we get so many more nutrients and vitamins from real foods.
However, sometimes supplements are needed to ensure our bodies are getting the nutrition they need.
Types of Fiber Supplements
Fiber supplements contain fibers mentioned in our Naturally Occurring Fibers and Fibers Added to Foods tables above. For ease of reading, these types of fiber are:
- wheat bran
- wheat dextrin
- inulin, oligosaccharides
- resistant starches
- beta-glucans
- raw guar gum
- polydextrose
- psyllium
- methylcellulose
Fiber supplements are often sold as powders that are mixed into water. They can also be purchased as gummies, chewables, capsules, etc.
A few common fiber supplements include:
| Brand | Fiber Type | Flavors | Form |
| Benefiber® | wheat dextrin, inulin, and partially hydrolyzed guar gum | Sugar-free, kiwi strawberry, natural fruit flavors | Powder, chewables, gummies |
| Citrucel® | methylcellulose | Sugar-free orange, orange | Powder, capsule |
| Metamucil® | psyllium | Sugar-free orange, sugar-free berry, orange, unflavored | Powder, capsule, gummies, fiber thins |
| Konsyl® | psyllium | Sugar-free orange, orange | Powder, capsule, gummies |
Benefits of Fiber Supplements
Fiber supplements can help with constipation, diarrhea, or both. They can also help with normalizing bowel function.
Fiber supplements are especially beneficial for those who just can’t get enough natural fiber into their diet. This may be due to food preferences or food intolerances.
As dietitians, we always recommend food first. Getting fiber from food sources is the best place to start. However, fiber supplements can also be helpful in reaching your daily fiber goals. Talk to your healthcare team about the best fiber supplements for you.
When it comes to fiber supplements, start slow, with a low dose, and don’t forget to drink plenty of water throughout the day.
Cautions of Fiber Supplements
Fiber supplements can be a great tool; however, they don’t provide minerals, vitamins, and other nutrients that foods with fiber do. (6) They can be used as a way to meet your fiber goals, but also know that fiber supplements can:
- Cause gas (initially, and may or may not go away)
- Cause bloating (initially, and may or may not go away)
- Lower blood sugar (be mindful if you have diabetes)
- Interfere with certain medications (carbamazepine, aspirin, and other medications)
Please note that if you have been prescribed to watch your sodium, or if you are taking Warfarin (Coumadin®), then avoid fiber supplements prepared with psyllium.
Fiber Supplements vs Stool Softeners
Fiber supplements and stool softeners are often used interchangeably, but did you know that they are actually different?
We learned that fiber supplements help to increase your daily fiber intake. With an increase in daily fiber comes the benefits of having easier, softer, and more frequent bowel movements.
Stool softeners, such as Colace® or Dulcolax, are used when constipation is an issue. They help by increasing the fat and water that your stool absorbs. By doing this, the stool softener helps to soften your stool and make it easier to have a bowel movement.
High Fiber Foods
High fiber foods can come from almost any type of food. Cereals? Check. Vegetables? Definitely. Desserts? You bet.
Keep reading to learn more about free resources we have for you, plus everything you need to know about choosing the tastiest high fiber foods.
High Fiber Foods List
What’s handier than knowing some high fiber foods? How about having a FREE, handy, and printable High Fiber Foods List? We thought that might catch your attention!
Our list of high fiber foods, combined with tips and tricks for increasing your fiber, are just a few of the amazing pieces of this article.
Bonus: in this same article we also have a free high fiber snack recipe: No-bake Cookie Bites! They are as scrumptious as they are fiber-filled. This snack provides 18 grams of fiber plus any additional fiber from the type of chocolate protein powder you add.
Some of the best sources of fiber that we cover in this article include:
Cereals
- Fiber One, General Mills: 1/2 cup for 13 grams of fiber
- Bran Buds, Kellogg’s: 1/3 cup for 12 grams of fiber
- All-Bran, Kellogg’s: 1/2 cup for 10 grams of fiber
Beans
- Navy beans: 1 cup for 19 grams of fiber
- Lentils: 1 cup for 16 grams of fiber
- Black beans: 1 cup for 15 grams of fiber
Vegetables
- Artichokes: 1 cup for 7.7 grams of fiber
- Cooked spinach: 1 cup for 7 grams of fiber
- 1 medium potato: 6.9 grams of fiber
Fruit
- Cubed avocado: 1 cup for 10.1 grams of fiber
- Raspberries: 1 cup for 8 grams of fiber
- Dried figs: 1/2 cup for 7.3 grams of fiber
Check out the infographic below to see more of the best sources of fiber!
Highest Fiber Food Chart
Foods with the highest fiber can range anywhere from 3 cups of air-popped popcorn (4 gm) to ½ cup of Fiber One cereal (13 gm). Take at look at these highest fiber grains and nuts that can also be found in our article:
- Cooked bulgur: 1/4 cup for 2.1 grams of fiber
- Popcorn: 1 cup for 1.9 grams of fiber
- Cooked, pearled barley: 1/4 cup for 1.5 grams of fiber
- Pumpkin seeds: 1/2 oz for 2.6 grams of fiber
- Coconut: 1/2 oz for 2.3 grams of fiber
- Almonds: 1/2 oz for 1.8 grams of fiber
Maybe you’re wondering what a day of high fiber meals looks like? Well, you’ve come to the right place! Check out a day in the life of high fiber meals below:
High Fiber Breakfast: Cereal and Fruit
- 2/3 cup of Fiber One cereal
- 1/2 cup of raspberries
22 gm fiber
High Fiber Snack: Popcorn and Apple Slices
- 3 cups air-popped popcorn
- 1 large apple with skin
9.9 gm fiber
High Fiber Lunch: Vegetable Lentil Soup
- 1/2 cup cooked lentils
- Vegetables (carrots, beans, onion, etc.)
12 gm fiber
High Fiber Snack: Hummus + Carrots
- 1 cup raw carrots
- 2 TBSP hummus
5.4 gm fiber
High Fiber Dinner: Chicken Fajita Tacos
- 2 whole wheat tortillas
- 1/3 of medium avocado
- 1 cup pico de gallo
12 gm fiber
Follow along in our article, Highest Fiber Food Chart. There’s a FREE download and so many delicious high fiber food options! From meals to snacks, from fruits to veggies, this article (and free handout) is one that you won’t want to miss. Check it out!
High Fiber Low Carb Foods
Some of you may be following a low carb diet, but are also needing to increase your fiber. If this is you, then check out the 25 Best High Fiber Low Carb Foods.
We cover vegetables, fruits, nuts, seeds, beans, lentils, grains, and more! Did you know that 8 Brussels sprouts have 14 grams of carbohydrate and 6 grams of fiber, or that raspberries have almost 18 grams of carbohydrate and close to 10 grams of fiber?
Check out these additional high fiber low carb foods from our article:
- Blackberries: 14 grams of carbohydrate and 8 grams of fiber
- Chia seeds: 12 grams of carbohydrate and 10 grams of fiber
- Flaxseed: 6 grams of carbohydrate and 5.6 grams of fiber
- Cacao nibs: 11 grams of carbohydrate and 8 grams of fiber
- Eggplant: 6 grams of carbohydrate and 3 grams of fiber
Check out this must see list to find high fiber low carb foods that you’ll want to add to your diet.
High Fiber Breakfast
Breakfast is a great place to add high fiber foods. From high fiber cereals to oatmeal to Cream of Wheat.
You can eat veggie scrambles packed with high fiber vegetables paired with a slice of high fiber bread. Or you can have a breakfast salad with greens, quinoa, tomatoes, and eggs (it sounds strange, but we’ve had them in airports!).
High Fiber Breakfast Ideas:
- Oatmeal with fruit and nuts
- Omelet with veggies, whole wheat toast
- Breakfast salad with greens, veggies, and eggs
- High fiber cereal topped with fruit
- High fiber pancakes with a side of fruit
- High fiber smoothies with fruits and veggies
- Whole grain breakfast bars with seeds and nuts
- Chia pudding with nuts and fruit
- Etc.
High Fiber Cereals
Many of us enjoy starting our day with a bowl of cereal. But did you know that you can include fiber in your cereal bowl too?
In our High Fiber Cereals article, you can learn all the different ways to enjoy high fiber cereal, our top 5 best picks for high fiber cereal, and (drumroll please) 49 delicious high fiber cereals!
These cereals range from 2.5 grams of fiber per serving to 18 grams of fiber per serving. With that many choices, you’re bound to find some you love.
Check out our top 5 High Fiber Cereal picks from the article:
- Fiber One, General Mills: 18 grams of fiber per serving
- All-Bran Buds, Kellogg’s: 12 grams of fiber per serving
- Wheat N’ Bran – Spoon Size, Post: 7.2 grams of fiber per serving
- Fiber One Honey Clusters, General Mills: 10 grams of fiber per serving
- Grape-Nuts – The Original, Post: 3.1 grams of fiber per serving
High Fiber Bread
Our High Fiber Bread article has everything you need to know about selecting the perfect loaf. We talk about ingredients to look for, and what makes a bread high fiber. Did you know that most high fiber breads will also have about 3-6 grams of protein per slice?
When choosing a high fiber bread, make sure to check the ingredients list to see if “100% whole grain” is the first ingredient listed.
Also be on the look out for sugar in your breads. Try choosing one that has more grams of fiber per serving than grams of sugar. And if you’re watching sodium levels, opt for a bread that has less than 200 milligrams of sodium per serving.
Click the link above to learn more, to see our top 11 best high fiber bread choices, and to find out which bread gives you 8 grams of fiber per slice.
High Fiber Pasta
High fiber pastas are a great swap for pastas with little-to-no fiber (we’re looking at you, white flour pasta).
White flour products (breads, sweets, cereals, pastas, etc.) are made using only part of the grain. Some of the nutrients are stripped out, making it not as nutritious as it’s whole grain counterpart.
Whole grains use, you guessed it, the whole/entire grain. By choosing whole grains, you are packing in the nutrients (and fiber!) that your body needs.
When looking for a high fiber pasta, try choosing:
- Whole wheat pasta
- Whole grain pasta
- Multigrain pasta
- Lentil pasta
- Corn pasta
- Chickpea pasta
High Fiber Vegetables
High fiber vegetables are such nutrient-dense foods. They are also easily accessible and can be found fresh, canned, or frozen. If you’re curious about which vegetables offer the most fiber, then you have to check out 35 of the Tastiest Vegetables with the Highest Fiber.
35 veggies?! Wow! We bet with these options you’ll never run out of a way to “spice” up your meals again. Check it out to find some of your favorite veggies listed, or maybe some new ones like kohlrabi, kimchi, or endive.
High Fiber Fruits
Choosing a high fiber fruit is just another way to get more fiber in your day! We love adding pears to our yogurt, bananas to our oatmeal, and berries to our smoothies.
Did you know that fiber is found in the skins and seeds of fruits? Don’t forget to eat the whole fruit (if edible) to get the most fiber!
Some high fiber fruits include:
- Raspberries, strawberries, blackberries, blueberries
- Apples (with skin)
- Bananas
- Pears
- Strawberries
- Oranges and grapefruit
- Avocados
- Guava
- Kiwi
- Dates
High Fiber Smoothie
With our High Fiber Smoothie article, you’ll learn the best add-ins to really get the most fiber in your smoothies. We share fruits, vegetables, nut butters, and even grains that you can add to your smoothies to boost the fiber.
Bonus: in this same article we also have a Chocolate Peanut Butter High Fiber Smoothie recipe that you have to try! It’s delicious and packs a whopping 13 grams of fiber.
High Fiber Desserts
Can you think of anything better than high fiber and dessert combined? We didn’t think so! Our High Fiber Desserts article is PACKED with 21 delicious dessert recipes that will help you sneak more fiber into your diet.
From dessert bars and pudding, to brownies and edible cookie dough, you’ve got to check them out and add some into your dessert rotation. Don’t miss the dessert that provides 13 grams of fiber and will have you dreaming of the tropics!
How to Add More High Fiber Foods to Your Day
Adding more fiber to your day is as easy as being mindful of what foods can help you reach your fiber goals. We’ve shared a lot of great content, recipes, and ideas in this article, so you’ll hopefully never get bored of high fiber food options.
High Fiber Foods at Each Meal
One step to adding more fiber to your day is to have fiber at each meal. Start with breakfast. Choose a high fiber cereal, bread, smoothie, or whatever you’re feeling.
Continue adding fiber to each meal and snack as a way to increase your fiber slowly and steadily and to spread it out throughout the day.
High Fiber Snacks
High Fiber Snacks are a great way to get more fiber in your day. Try a high fiber fruit with some nuts or nut butter. Or try adding some chia seeds to your yogurt. Don’t forget to drink plenty of water as well.
Other High Fiber Tips
- Try adding powerhouse fiber foods, like beans, to other dishes that you already enjoy eating (salads, sides, soups, tacos, etc.).
- Aiming for 5 or more servings of fruits and vegetables a day can help you increase your fiber while also increasing the vitamins and minerals from these foods.
- Check nutrition labels at the store. Look for the grams of fiber to see if it will help you meet your fiber goals. Doing this at the store will prevent you from bringing home foods that aren’t high in fiber.
- Set goals. Spreading your fiber intake out throughout the day is the easiest way to reach those big fiber numbers we discussed above.
If you’re a male and aiming for 28 grams of fiber per day, then try to divide your meals and snacks into 5-6 grams of fiber each.
If you’re a female aiming for 22 grams of fiber per day, then try dividing your snacks and meals into 4-5 grams of fiber each.
- We’ve already mentioned this, but don’t forget to drink your water and hydrate! This is so important to help prevent any unwanted side effects from increasing your fiber intake.
High Fiber Foods Resources
Looking for more high fiber resources? Look no further! We’ve compiled our favorites below:
- High Fiber Foods SERIES ($9.99)
- High Fiber Snacks (FREE)
- High Fiber Archives (FREE)
- Highest Fiber Food Chart (FREE)
- Printable List of High Fiber Foods (FREE)
Conclusion: High Fiber Foods 101
We hope this article helped you learn more about fiber, high fiber foods, and how to get more fiber to reach your fiber goals. Fiber is such an important nutrient and it is one that we don’t want to skimp on.
Don’t forget to check out our other high fiber posts and high fiber resources to set yourself up for success!