10 foods that are high in fiber

Fiber: It’s not the sexiest nutrient to go after, but it’s undoubtedly an important one for maintaining optimal digestive health. Depending on your individual needs, you may find that you need to up your intake of high- or low-fiber foods. Here, a dietitian breaks down some of the best fiber-rich food options. 

What foods are high in fiber?

According to New York City-based dietitian Bianca Tamburello, RDN and nutrition marketing specialist at FRESH Communications fruits, vegetables, beans and legumes, and whole grain products such as brown rice, whole-wheat bread, and whole wheat pasta some of the best sources of fiber-rich foods.

How much fiber should you get in a day?

According to Tamburello, 2020-2025 dietary guidelines for Americans recommend about 25g of fiber daily for women and 34g of fiber daily for men.

What is soluble fiber?

As with many foods and nutrients, there are different types of fiber out there. One such type is soluble fiber.

“Soluble fiber dissolves in water and is well-known to help lower cholesterol and prevent blood sugar spikes,” Tamburello explains. “Eating foods with insoluble fiber is also important because insoluble fiber helps regulate digestion by promoting regular bowel movements.”

Foods high in soluble fiber 

According to Tamburello, beans and lentils, Brussels sprouts, oats, sweet potatoes, and flax seeds are foods that are high in soluble fiber. Foods with insoluble fiber include beans, potatoes, nuts, and wheat bran.

“For a quick high soluble fiber snack, Biena Chickpeas come in delicious flavors and pack a 5-6g of total fiber in 1 oz serving,” she says.

How can I increase my daily fiber intake?

While it’s not difficult to increase your fiber intake, many Americans are not meeting the USDA’s recommendation of two-and-a-half vegetables and two fruit servings per day, Tamburello says. 

“This is a great place to start in terms of increasing your fiber intake,” she says. “Aim to make half your plate vegetables at lunch and dinner and include fruit for snack and at breakfast.”

Another simple way to eat more fiber is to switch from white flour products to whole wheat products such as from white bread to whole-wheat bread, white pasta to whole-wheat pasta, and white rice to brown rice, Tamburello says.

What drinks are good for fiber?

If you have a hard time getting enough fruits and veggies down, the good news is that you can in fact drink your fiber.

“Smoothies that include whole fruit are a great way to boost fiber intake,” Tamburello says. “Pro-tip for easy smoothies: Keep a bag of frozen blueberries in your freezer to serve as a base.”

Tamburello prefers using wild frozen blueberries, such as Wyman’s Wild Blueberries because they have two times the beneficial antioxidants as standard blueberries. 

Don’t be fooled into thinking juices have the same effect as fiber-rich whole fruits, veggies or smoothies, though, she warns. 

“Juices are not a good way to boost fiber intake because the beneficial fiber is lost in the juicing process,” she explains.