Fiber is a powerhouse nutrient that can help improve digestion and lower blood sugar and blood pressure. Pumpkin’s a good source of fiber, providing 4 grams per half-cup—but it’s not the only option for a fiber-rich food.
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- Fiber content: 9 grams
- Serving size: 1/2 cup, cooked
If you’re looking to add more fiber to your diet, beans of any kind are a great option. Black beans in particular provide twice the amount of protein that canned pumpkin does, as well as other nutrients like protein, iron, and magnesium.
High-protein and high-fiber options like beans can also help you feel full after eating, which supports healthy weight management.
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- Fiber content: 15.6 grams
- Serving size: 1 cup, cooked
Like black beans, lentils are rich in fiber. They’re also high in protein, with the same serving delivering 17.9 grams. This makes lentils an especially filling choice.
Lentils are high in several vitamins and minerals, but are especially rich in folate.
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- Fiber content: 10 grams
- Serving size: 1 cup, cubed
Avocados are one of the healthiest and most fiber-rich fruits you can eat. Each serving of avocado also provides healthy fats and vitamins and minerals like folate, magnesium, vitamin C, and vitamin E.
Avocados are also packed with antioxidants like polyphenols and carotenoids, which support overall health and protect against cellular damage.
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- Fiber content: 8 grams
- Serving size: 1 cup
Sweet, tart, and highly nutritious, raspberries are a delicious way to meet your daily fiber needs. A cup of raspberries covers over 35% of your daily needs for vitamin C.
Raspberries are also high in protective plant compounds, such as anthocyanins and ellagitannins, making them a smart choice for overall health.
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- Fiber content: 14 grams
- Serving size: 1/4 cup
Adding chia seeds to your diet is an easy way to increase your fiber intake.
Chia seeds are an excellent source of minerals, like magnesium, selenium, manganese, and copper, as well as healthy fats, like alpha-linolenic acid (ALA), a type of omega-3 fatty acid.
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- Fiber content: 4 grams
- Serving size: 2 tbsp
Cacao nibs are a cocoa product that provides an impressive amount of fiber. They’re a perfect dietary addition for those wanting to boost their intake of this important nutrient.
In addition to fiber, cacao nibs are high in minerals like copper, magnesium, and manganese, as well as flavonoid antioxidants.
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- Fiber content: 9.69 grams
- Serving size: 1 cup
Along with fiber, which helps lower cholesterol levels, artichokes provide minerals, such as magnesium and potassium, that support healthy blood pressure regulation.
Adding more foods rich in nutrients known to lower heart disease risk factors, like high blood pressure and blood lipid levels, can help support heart health and protect against heart disease, heart attack, and stroke.
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- Fiber content: 2.81 grams
- Serving size: 1 tablespoon, whole
Flaxseeds are loaded with fiber and are well known for their gut health benefits. Research shows that adding them to your diet may help promote the growth of beneficial gut bacteria and ease digestive issues such as constipation.
It’s recommended that adults aim to take in at least 28 grams of fiber every day.
Here are a few simple tips to help you reach your daily fiber goals:
- Swap refined grains for whole grains: Choose brown rice, quinoa, or whole-grain pasta over refined-grain options.
- Add legumes to meals and snacks: Beans and lentils are amongst the most fiber-rich foods you can eat and can be enjoyed in soups, salads, and grain bowls.
- Prioritize high-fiber snacks: Instead of low-fiber snacks like cookies and chips, reach for high-fiber foods like fruit, guacamole, nuts and seeds, and veggie sticks.
- Eat more fruits and vegetables: Fruits and vegetables are loaded with fiber and other health-promoting compounds, like antioxidants.
