Chia seeds are a go-to for those looking to add more fiber to their diet. Just one ounce of chia seeds packs 9.8 grams of fiber, which is 35% of the Daily Value (DV).
But, while the fiber content of chia seeds is impressive, they aren’t the only way to boost your fiber intake. In fact, several other foods offer just as much, or even more, fiber per serving.
Here are 7 delicious options to try.
Aekprachaya Ayuyuen / Getty Images
- Fiber content: 19.1 grams per cooked cup (68.2% of the DV)
- Health benefits: In addition to fiber, navy beans are also high in protein, providing 15 grams per cup, making them an excellent protein source for those following plant-based diets. Navy beans also provide folate, iron, selenium, and magnesium, a mineral that’s needed for healthy blood sugar and blood pressure regulation.
- How to use it: Toss navy beans into soups and stews, or cook them with herbs and seasonings for a flavorful side dish.
F.J. Jimenez / Getty Images
- Fiber content: 15.6 grams per cooked cup (55.7% of the DV)
- Health benefits: Lentils are packed with protein, providing just under 18 grams per cup. Protein and fiber help you feel full after eating, making lentils a good choice for weight loss. A cup of lentils covers 90% of your daily needs for folate, a B vitamin that’s needed for red blood cell production and brain function. Folate plays an important role in fetal development, which is why folate-rich foods are especially critical during pregnancy.
- How to use it: Add lentils to salads, curries, and soups for an easy way to increase the protein, fiber, vitamin, and mineral content of your favorite meals.
Westend61 / Getty Images
- Fiber content: 15 grams per cooked cup (53.6% of the DV)
- Health benefits: Beyond fiber, black beans are packed with vitamins and minerals, like magnesium and potassium, which regulate blood pressure levels. Studies show that eating more foods high in potassium and magnesium can help reduce high blood pressure (hypertension) and protect against heart disease.
- How to use it: Add black beans to dishes like tacos, burritos, and grain bowls, or use them to make homemade black bean burgers.
puhimec / Getty Images
- Fiber content: 13.5 grams per 201-gram avocado (48.2% of the DV)
- Health benefits: Avocados are a great source of healthy fats, magnesium, folate, and vitamins E and C. Avocados also provide antioxidants, such as polyphenols, proanthocyanidins, and carotenoids, which reduce inflammation and protect against cellular damage.
- How to use it: Add sliced avocados to salads, grain bowls, and even smoothies, or use ripe avocados to make a homemade guacamole.
SimpleImages / Getty Images
- Fiber content: 12.5 grams per cooked cup (44.6% of the DV)
- Health benefits: Chickpeas are a rich source of nutrients like protein, folate, potassium, magnesium, and zinc, all of which play important roles in health. A cup of chickpeas covers 23% of your daily needs for zinc, a mineral that’s necessary for immune function, cell division, and protein and DNA synthesis.
- How to use it: Blend chickpeas, olive oil, tahini, salt, and lemon juice to make a creamy, homemade hummus, or use chickpeas to boost the nutritional value of salads, soups, and grain bowls.
Robert Greatrix / Getty Images
- Fiber content: 9 grams per cooked cup (32.1% of the DV)
- Health benefits: Acorn squash is high in vitamin C, vitamin A, potassium, magnesium, and several B vitamins. It’s also rich in carotenoid antioxidants like alpha-carotene, beta-carotene, and zeaxanthin which protect cells from damage that may otherwise lead to disease.
- How to use it: Enjoy mashed acorn squash as a sweet and savory side dish or add roasted and cubed acorn squash to grain bowls, salads, and soups.
AnnaPustynnikova / Getty Images
- Fiber content: 9.7 grams per cup (34.6% of the DV)
- Health benefits: Artichokes are known for their fiber content, but they’re also rich in nutrients like vitamin C. A cup of artichoke hearts covers 14% of your daily needs for vitamin C, which is needed for collagen production and immune function. Vitamin C is also a powerful antioxidant that protects your cells against oxidative damage. It also helps regenerate other antioxidant nutrients, like vitamin E.
- How to use it: Add artichoke hearts to salads and pasta dishes or use them as a topping for homemade pizza.
Incorporating fiber-packed foods, like beans, fruits, and vegetables, into your diet doesn’t have to be complicated. Here are a few easy ideas to fit more fiber into your diet:
- Make a hearty bean-based soup for lunch or dinner.
- Use beans or lentils salad as a high-fiber topping for salads and grain dishes.
- Add beans and veggies to dishes like tacos and burritos.
- Use high-fiber vegetables, like acorn squash, as a nutrient-rich side dish.
- Top pasta and pizza with artichoke hearts.
- Toss avocados into your smoothies and add sliced avocados to toast, salads, and egg dishes.
Soluble and Insoluble Fiber
Fiber is split into two main categories: soluble and insoluble. Soluble fiber dissolves in water and helps support gut health, lowers cholesterol, and supports heart and immune health. It also draws water into stool, making it easier to pass.
Insoluble fiber, on the other hand, isn’t broken down by gut bacteria and instead adds bulk to stool, promoting regular bowel movements.
Most plant foods contain both types of fiber, so enjoying a variety of fruits, vegetables, beans, nuts, seeds, and whole grains is the simplest way to get the full range of benefits.
- Increase fiber gradually: A sudden increase in fiber can cause stomach upset, like bloating and gas. If your diet is currently low in fiber, it’s suggested to slowly increase your fiber intake over time to reduce the risk of side effects.
- Pair with water: When you increase your fiber intake, it’s important to also increase your water consumption. Fiber absorbs water in the digestive tract, and inadequate water intake may lead to constipation.
- Diversify your fiber sources: In order to ensure you’re getting plenty of both types of fiber, it’s best to include a variety of fiber sources in your diet, like chia seeds, beans, nuts, fruits, and vegetables.
Chia seeds contain an impressive amount of fiber, but they’re not the only option for boosting your intake of this important nutrient.
From navy beans to avocados, there are plenty of other foods that pack similar amounts or even more fiber per serving than chia seeds.
