Fiber foods

15 High Fiber Foods You Should Eat

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When you hear the word “fiber” you are probably imagining one of two things: your grandma’s tasteless sounding muffins or a scary, happy cartoon sun with scoops of raisins.

But fiber doesn’t have to be bland and boring. There are many foods high in fiber that you will enjoy eating.

This is very important because you are probably not getting enough fiber. The Academy of Nutrition and Dietetics advises that most men try to eat about 38 grams of fiber per day, but most men only get about 15 grams per day.

“There are two types of fiber: soluble and insoluble. Together they are called “dietary fiber,” explains Karolin Saweres, RDN, LD Soluble fiber has been shown to lower blood cholesterol levels and the risk of heart disease, while insoluble fiber helps reduce the risk of disease. diverticular, says Saweres.

Dietary fiber is found in the leaves, stems and roots of plants. They’re unique in that they stay in your digestive tract for most of the digestive process, which helps keep things regular (yes, we’re talking poo).

Better yet, eating more fiber can make you feel fuller for longer. That’s because fiber absorbs water and expands in your gut, according to dietitian Jessica Bachman, PhD, MS-MPH. She says a good source of fiber should provide about 10 percent of your recommended daily allowance per serving.

So how do you get all of this in?

“Eat at least one to two servings of [one of] these foods at every meal and include them in all your snacks, ”she says.

To make it easier for you, we’ve compiled a list of 15 high fiber foods:

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Black beans

Serving Size: 1 cup
Fiber: 15 grams

“Black beans are a source of anthocyanins (the compound that gives them the dark purple color),” says Marisa Moore, RDN, “which are one of the most active antioxidants that may help reduce the risk of heart disease. . ” Bonus: it’s an excellent vegetable protein.

Moore recommends making them a black bean burger, or tossing them in salads or on a bowl of cereal.



Serving Size: 1 cup
Fiber: 8 grams

With extra antioxidants and vitamin C, these berries are small but potent. Add them to yogurt or salads, or enjoy them as a stand-alone snack.


chia seeds

Serving Size: 2 tbsp
Fiber: 8 grams

Kristi King, MPH, RDN, LD recommends sprinkling these super absorbent seeds in oatmeal, smoothies, salads, yogurt or adding them as a thickener to burgers or meatballs.

“Not only are they a great source of fiber, they’re also a wonderful source of omega-3 fatty acids, which contribute to overall inflammation,” she says.



Serving Size: 1 cup
Fiber: 5 grams

Broccoli is “low in calories and high in folate, which protects against gastrointestinal cancers,” says King. It also contains vitamin K, which is essential for maintaining healthy bones. Eat it as a snack or use it as a garnish for pizza, baked potatoes, or salads.



Serving Size: 1 medium apple
Fiber: 4 grams

Four grams may not seem like a lot of fiber, but like other fruits, apples have the added benefit of containing a ton of vitamin C and antioxidants.

Make sure you eat your apple with the skin on, as it is packed with fiber. Snacking on an apple with peanut butter is an easy, tasty way to make sure you’re including fiber in your diet every day.



Serving Size: ½ avocado
Fiber: 5 grams

While they’re known for their heart-healthy fats, avocados are also loaded with fiber. Not only that, but researchers at Loma Linda University found that adding half an avocado to lunch helped study participants feel more satisfied, according to Moore.

Make guacamole for Taco Tuesday or add avocado to your salads and sandwiches.



Serving Size: 1 cup
Fiber: 5 grams

Often mistaken for a cereal, quinoa is actually a seed rich in fiber and protein. “This pseudo-cereal has five grams of fiber per cup and makes a tasty addition to stir-fries, made into patties or burgers, or as part of a stew,” says Moore. Better yet, one serving also gives you 8 grams of protein.



Serving Size: 1 cup (cooked)
Fiber: 15 grams

Eliminate half of your daily fiber intake with just one cup of this high protein choice. “Lentils are a great source of fiber and magnesium,” says McKel Hill, MS, RDN, LDN and founder of Nutrition Stripped. She recommends trying them in her Daal recipe for Red Lentils with Coconut and Squash.


Split peas

Serving Size: ¼ cup
Fiber: eight grams

Like other legumes, split peas offer a healthy dose of fiber and protein: a quarter cup provides 11 grams of protein. Plus, they’re low in fat but high in folate, potassium, and iron. And no, you don’t have to brew a batch of split pea soup to reap the rewards. Just boil and toss a handful of split peas in a salad or puree them in a healthy tailgate dip.



Serving Size: 1 cup
Fiber: 7.6 grams

In addition to providing a lot of fiber, blackberries also serve as an antioxidant, anthocyanin, which reduces inflammation in the body and may reduce the risk of cancer. Add them to your oatmeal for an extra boost in fiber.



Serving Size: ½ cup dry
Fiber: 3.7 grams

Oatmeal not only lowers LDL, or “bad” cholesterol, it suppresses appetite, according to Harvard Health. This is because oats contain a specific type of soluble fiber that slows digestion and keeps you full for longer. Stick to your oats overnight or branch out and make a savory version with sautéed veggies and chicken sausage


Brussels sprouts

Serving Size: 1 cup
Fiber: 4 grams

Not only will eating Brussels sprouts help you meet your daily fiber goals, it may also lower your risk of prostate cancer, Men’s Health has previously reported. Research shows that cruciferous vegetables, like broccoli, cauliflower, and Brussels sprouts, contain a natural chemical that can prevent cancer from developing.

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