If you’re like 95% of American adults, you’re not getting enough fiber. But before you reach for a fiber supplement to support digestion and promote bowel regularity, some foods can provide the same—or better—results. Here are 10 high-fiber foods that dietitians recommend eating regularly instead of taking a supplement.
- Fiber: 10 grams (g), 36% of the Daily Value (DV)
- Serving size: 2 tablespoons
A small serving of chia seeds packs a ton of fiber. Vahista Ussery, MS, MBA, RDN, a registered dietitian, chef, and co-founder of To Taste, told Health that chia seeds are also high in omega-3 fatty acids, specifically alpha-linolenic acid (ALA), an essential nutrient for brain and heart health. “In addition, chia seeds are a good source of calcium, magnesium, and plant protein,” she said.
- Fiber: 8 g, 29% of the DV
- Serving size: 1/2 cup, cooked
Apart from their high fiber content, “lentils are also an excellent source of plant-based protein and a nutrient-rich carbohydrate source,” Hillary Wright, MEd, RDN, a registered dietitian and director of nutrition for the Wellness Center at Boston IVF in Waltham, Massachusetts, told Health. “They’re also a great source of B vitamins, iron, and potassium.”
- Fiber: 8 g, 29% of the DV
- Serving size: 1/2 cup
Just like lentils, black beans are an excellent source of fiber and plant protein, while also being high in iron and magnesium, Ussery said. “Black beans also contain high levels of resistant starch that acts like a prebiotic, helping to feed the good bacteria in your gut,” she added. “Diets rich in all beans are correlated with improved heart health and longevity.”
- Fiber: 5 g, 18% of the DV
- Serving size: 1/2 cup, or about 1/2 of a medium avocado
Avocados are also rich in heart-healthy fats, potassium, folate, vitamin E, and carotenoids, which act as antioxidants, helping protect against cellular damage and ward off disease. “The combination of fiber and fat helps with satiety and maintaining steady blood sugar levels,” Ussery added.
- Fiber: 4 g, 14% of the DV
- Serving size: 1/2 cup
According to Ussery, raspberries are rich in vitamin C and polyphenols, a type of antioxidant. Raspberries are also high in pectin, a soluble fiber that “forms a gel-like substance when absorbed in water in your intestines, helping to lower cholesterol and control blood sugar levels,” Ussery said.
- Fiber: 4 g, 14% of the DV
- Serving size: 1/2 cup
The same fiber-rich serving of edamame also packs 9 g of plant-based, complete protein, Wright said. “Edamame is also one of the most concentrated sources of plant-based forms of estrogen, called phytoestrogens, which studies show may lower cardiovascular risk and reduce hot flashes in some women if consumed daily,” Wright added.
- Fiber: 4 g, 14% of the DV
- Serving size: 1/2 cup, dry
The fiber in oatmeal is largely soluble fiber, which has been shown to help slow digestion and increase the feeling of fullness after meals, Wright said. “Eating oats regularly can also lower blood cholesterol and glucose levels, reducing the risk of heart disease and diabetes,” she added. Oats are also a good source of magnesium, copper, zinc, and thiamin, a type of vitamin B.
- Fiber: 4 g, 14% of the DV
- Serving size: one medium sweet potato
Sweet potatoes are also an excellent source of vitamins A and C, potassium, and resistant starch, Ussery said, and they support both gut and immune health.
- Fiber: 4 g, 14% of the DV
- Serving size: 1/4 cup
Besides fiber, almonds are also rich in healthy fats, vitamin E, magnesium, and plant protein, Ussery said. “They help with satiety and help improve cholesterol profiles,” she added.
- Fiber: 4 g, 14% of the DV
- Serving size: 1/4 cup
A fiber-rich handful of pistachios also contains 6 g of complete protein. “Research shows that, at only 160 calories per ounce, adding pistachios to a balanced diet can help with weight management while providing other key nutrients such as [vitamin] B6, thiamin, copper, and phosphorus,” Wright said.
Most people should try to meet the daily fiber recommendation—28 g per 2,000 calories—through their diet, because fiber-rich foods provide additional nutrients that supplements don’t offer, said Beth Oller, MD, FAAFP, a family physician and ambassador for the American Academy of Family Physicians.
“Whole plant foods, overall, deliver fiber in addition to an abundance of other nutrients, including vitamins, minerals, antioxidants, phytonutrients, healthy fats, and protein,” Ussery explained.
That said, some people may still need a fiber supplement to get to the recommended level, especially “if they have health conditions that can affect the intestines, like constipation, diarrhea, or irritable bowel syndrome,” Oller said. Fiber supplements may also benefit those trying to regulate cholesterol or blood sugar levels, Wright added. Always check with a healthcare provider before adding a supplement to your diet.
While it’s best to meet your fiber goals through food, it can take some effort to get enough in throughout the day. To help, experts suggested the following tips:
- Fill half your plate with fruits and vegetables at every meal.
- Mix up your breakfast routine with overnight oats, chia seed pudding, avocado toast, or a baked sweet potato topped with almond butter.
- Add chia seeds and raspberries to oatmeal, yogurt, or salads.
- Replace half of the meat in your recipes with lentils or beans.
- Snack on pistachios or almonds, or add them to salads.
- Crush pistachios and blend them into pesto.
- Add avocado to everything from sandwiches, wraps, and salads to tacos, smoothies, and baked goods.
