Despite the well-documented benefits of fiber, the average daily intake among Americans remains at about 16 grams—significantly lower than the recommended 25 to 30 grams [1], [2].
This gap highlights a widespread dietary deficiency that could impact weight management, energy levels, and digestive health.
Would you like to give your health a makeover? Make high-fiber foods a part of your daily diet.
How does fiber help the human body?
A fiber-rich diet supports the digestive system and helps keep everything running smoothly. However, fiber also has a long list of other health benefits.
For example, a diet high in fiber can decrease your risk of acquiring heart disease and type 2 diabetes, according to a meta-analysis published in January 2019 in the journal The Lancet [3]. The research also found a connection between a high-fiber diet and a lower rate of colon cancer.
Furthermore, according to the Mayo Clinic, fiber consumption is linked to a healthier weight, and a study in the Annals of Internal Medicine in February 2015 [4] found that adding more fiber to your diet can help you shed pounds.
What other ways can insoluble fiber help you achieve your health goals? According to the founder of the blog Lively Table, Kaleigh McMordie, RDN, of Lubbock, Texas, insoluble fiber adds bulk to food. It is not digested, increasing feelings of fullness and bowel movements [5].
According to the Mayo Clinic, there are two main types, insoluble and soluble. Soluble fiber slows digestion, which slows how fast glucose enters the bloodstream, thereby helping to control blood sugar.
Moreover, soluble fibers help prevent diarrhea by bulking up stools, and insoluble fibers prevent constipation by relieving constipation symptoms. There are even more benefits associated with fiber.
According to McMordie, research indicates a link between oatmeal, nuts and pulses—foods high in soluble fiber—and lowered breast cancer risk.
According to North Dakota State University, pulses are legumes, which include lentils, chickpeas and beans [6]. In April 2020, the journal Cancer published a review and meta-analysis of 20 studies [7].
Fiber consumption was associated with an 8% lower risk of breast cancer in people who consumed the most of it.
You won’t have to look far for fiber; the National Institutes of Health reports that it’s present in fruits, vegetables, nuts and seeds [8].
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What foods are highest in fiber?
The US Dietary Guidelines set adequate daily fiber intake at 25 grams for women and 38 grams for men [9].
According to Harvard Health Publishing, most Americans only get half that much, with an average intake of 15 grams.
You don’t have to spend much time ensuring you get your daily fiber intake. Fiber-rich foods are easy to consume and delicious, too (avocado toast, anyone?).
“Make at least half of your grains whole and eat five servings of fruits and vegetables daily as a starting point,” advises McMordie.
“High-fiber snacks, such as nuts, hummus, high-fiber cereals, or whole-grain crackers, are another good way to get fiber throughout the day,” she says. Here are some fiber-rich foods you can include in your diet [10]:
1. Avocados
You’re in luck, avocado lovers! The USDA estimates that half an avocado has about 5 grams of fiber or 18% of your daily value. [11].
| Fiber content | Nutritional profile | Caloric content |
|---|---|---|
| Approximately 10 grams of fiber per whole avocado. | High in monounsaturated fats, vitamins E, C, K, and B-6, and folate. | About 240 calories per whole avocado. |
Avocados are also high in fat, so you’ll want to eat them. “Most of the fat in avocados is monounsaturated fat, the same kind found in olive oil,” explains Jonny Bowden, PhD, of Los Angeles.
You might think of guacamole and avocado toast when you think of avocados, but there are many other ways to use them.
“Avocados are nutrient-dense, versatile fruits that can be eaten alone or added to soups, salads and smoothies,” says Marisa Moore, RDN.
2. Beans
Among the high-fiber foods, beans are probably first to come to mind – and for good reason. Approximately 25% of the Daily Value for fiber is contained in 12 cups of navy beans, according to the USDA [12].
Garbanzos, black beans and pinto beans – all of which are part of the pulse family – are also high in fiber.
| Fiber content | Nutritional profile | Caloric content |
|---|---|---|
| Typically contain about 6-9 grams of fiber per half-cup serving, depending on the type. | Rich in proteins, complex carbohydrates, folate, iron, and antioxidants. Low in fat and free of cholesterol. | A half-cup serving of cooked beans generally contains about 120-130 calories. |
Beans are high in protein and rich in iron, which can help fight anemia, according to the American Academy of Nutrition and Dietetics [13]. CMAJ reported in a study that beans may lower LDL or “bad” cholesterol [14].
Salads, soups and salsas can all benefit from adding beans. Bean soups, bean burritos and rice and beans can be the main courses.
3. Edamame
Are you craving a snack? Why not try edamame instead of chips? It boasts about 5 grams of fiber per 11.2 cups, 18% of the Daily Value [15]. It contains protein, fiber and healthy fat in one package.
| Fiber content | Nutritional profile | Caloric content |
|---|---|---|
| Approximately 5 grams of fiber per cup | High in protein, iron, and calcium; contains essential vitamins like Vitamin K and folate | About 120 calories per cup |
In the March 2020 issue of Circulation, an article detailing findings from three past studies concluded that people who consumed foods with isoflavones, such as tofu or edamame, had a moderately lower risk of heart disease [16].
You can eat edamame straight from the pod as an afternoon snack, serve it alongside sushi or Thai food, or mix it into grain bowls and salads.
4. Lentils
Don’t miss out on lentils if you don’t eat them regularly. They are full of fiber and are a fantastic vegetarian source of iron and protein.
Providing 7 grams of fiber in 12 cups of cooked lentils (25% of the daily value), lentils are a great addition to burritos, burgers and stuffed peppers [17].
| Fiber content | Nutritional profile | Caloric content |
|---|---|---|
| Approximately 7 grams per half-cup (cooked) | High in protein, iron, folate, and manganese; provides B vitamins and antioxidants | About 115 calories per half-cup (cooked) |
Lentils can be prepared as soups, curries and salads and cook faster than most other pulses.
Red lentils are ready in around 15 minutes, so they are a great option for some weeknight curry, while green and brown lentils add protein and fiber to soups, stews, or rice pilaf.
These legumes are well-documented for their health benefits. A small study included in the April 2018 edition of the Journal of Nutrition found lentils lower blood sugar in 48 people with no diabetes when they swapped it for some of their starchy side (rice) [18].
5. Raspberries
Harvard notes that berries contain antioxidants that may prevent inflammation, as well as fiber [19]. Why are raspberries so special? They have a high fiber content.
Moore recommends raspberries and blackberries as high-fiber fruits. According to the USDA, they contain about 8 grams of fiber per cup, which is about 28% of the daily value [20].
Smoothies and snacks are enhanced with their sweet-tart flavor, so add them to yogurt for a fiber-and protein-rich breakfast.
| Fiber content | Nutritional profile | Caloric content |
|---|---|---|
| Approximately 8 grams of fiber per cup | High in vitamins C and K, manganese, and antioxidants like quercetin and ellagic acid | Around 64 calories per cup |
What are the health benefits of fiber?
It is estimated that nine out of ten Americans and people around the world do not consume enough fiber, and there may be a connection between the problem and bathroom habits. Fiber keeps us regular and provides a variety of other health benefits.
Fiber-rich diets have been shown to benefit your immune system, overall health and appearance. Some of the benefits include [21]:
1. Improves digestive health
Fiber in the diet bulks up stools and facilitates their passage, thereby normalizing bowel movements. Both constipation and diarrhea can be relieved and prevented by this method.
It can also reduce your risk of diverticulitis (inflammation of the intestines), hemorrhoids, gallstones, kidney stones and irritable bowel syndrome (IBS).
A high-fiber diet may also help reduce gastric acid and gastroesophageal reflux disorder (GERD) symptoms.
2. Reduces diabetes risk
Getting enough fiber in your diet can help reduce type 2 diabetes risk, especially soluble fiber from cereals. Diabetes patients can benefit from eating soluble fiber, which slows sugar absorption and improves blood sugar levels [22].
3. Enhances skin health
When yeast and fungus are released through the skin, they can lead to acne outbreaks. Eating fiber, such as psyllium husk (a type of plant seed), can help flush toxins from your body, improving your skin’s health.
4. Lowers heart health risks
Fiber, particularly soluble fiber, is a vital component of any heart-healthy diet. High-fiber diets can lower LDL (bad) cholesterol levels, improving cholesterol levels.
Moreover, metabolic syndrome, a group of risk factors linked to heart disease, diabetes and stroke, can be reduced.
Fiber can also lower blood pressure, reduce inflammation, improve HDL (good) cholesterol levels and reduce belly fat.
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Final takeaways
Incorporating high-fiber foods into your daily diet is essential for maintaining good health. Foods like avocados, beans, edamame, lentils, and raspberries help you meet the recommended dietary fiber intake and contribute to weight management, improved energy levels, and enhanced digestive health.
By making these nutrient-rich foods a regular part of your diet, you can enjoy the full range of benefits dietary fiber offers, promoting overall wellness and preventing various health issues.
FAQs
What are the top 5 high fiber foods?
Some of the top high fiber foods include beans, whole grains like quinoa and oats, fruits like raspberries and apples, vegetables like broccoli, and legumes such as lentils.
What happens if you eat high fiber every day?
Eating high fiber every day can improve digestive health and prevent constipation. It also helps in managing blood sugar levels and may reduce the risk of heart disease.
How do you get fiber if you don’t like vegetables?
You can obtain fiber from fruits, whole grains, nuts, and seeds if vegetables aren’t to your liking. Foods like berries, oats, and almonds are excellent sources of fiber.
Can too much fiber cause weight gain?
Excessive fiber intake is unlikely to cause weight gain; it can rather help in weight management by keeping you fuller longer. However, too much fiber can lead to digestive issues such as bloating and gas if not balanced with adequate fluid intake.
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[1] https://www.medicalnewstoday.com/articles/146935
[2] https://www.ncbi.nlm.nih.gov/books/NBK589559/
[3] https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)31809-9/fulltext
[4] https://annals.org/aim/article-abstract/2118594/single-component-versus-multicomponent-dietary-goals-metabolic-syndrome-randomized-trial
[5] https://livelytable.com/
[6] https://www.ag.ndsu.edu/publications/food-nutrition/pulses-the-perfect-food-healthy-to-eat-healthy-to-grow-peas-lentils-chickpeas
[7] https://acsjournals.onlinelibrary.wiley.com/doi/abs/10.1002/cncr.32816
[8] https://medlineplus.gov/dietaryfiber.html
[9] https://health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf
[10] https://www.everydayhealth.com/photogallery/fiber-rich-foods.aspx
[11] https://fdc.nal.usda.gov/fdc-app.html#/food-details/786651/nutrients
[12] https://fdc.nal.usda.gov/fdc-app.html#/food-details/538387/nutrients
[13] https://www.eatright.org/health/wellness/preventing-illness/iron-deficiency
[14] https://www.cmaj.ca/content/186/8/E252
[15] https://fdc.nal.usda.gov/fdc-app.html#/food-details/542288/nutrients
[16] https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.119.041306
[17] https://fdc.nal.usda.gov/fdc-app.html#/food-details/784289/nutrients
[18] https://academic.oup.com/jn/article/148/4/535/4965930
[19] https://www.health.harvard.edu/mind-and-mood/berry-good-for-health
[20] https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/nutrients
[21] https://www.helpguide.org/articles/healthy-eating/high-fiber-foods.htm
[22] https://www.helpguide.org/articles/diets/the-diabetes-diet.htm
