Last Updated on May 30, 2024
Fiber is crazy important and I find that most of my clients don’t eat enough. So I’m doing a deep dive into fiber and sharing the BEST high fiber foods that you should be eating daily.
I’ll be covering what fiber is, it’s benefits, how much you need, an easy rule to make sure you’re getting everything you need and the world’s best high fiber foods to set you up for success.
Fiber, also known as dietary fiber or roughage, is a type of carbohydrate found in plant-based foods that the human body cannot digest or absorb. Instead of being broken down into nutrients like sugars and starches, fiber passes relatively intact through the digestive tract and out of the body. There are two main types of dietary fiber:
- Soluble Fiber: This type of fiber dissolves in water and forms a gel-like substance in the digestive tract. It can help lower cholesterol levels and regulate blood sugar levels. Foods rich in soluble fiber include oats, beans, apples, and citrus fruits.
- Insoluble Fiber: Insoluble fiber does not dissolve in water and helps move material through your digestive system and add bulk to your stool. It promotes regular bowel movements and prevents constipation. Whole wheat flour, nuts, and many vegetables are good sources of insoluble fiber.
Both types of fiber are important for overall health and play key roles in digestion, heart health, blood sugar control, and maintaining a healthy weight. A diet rich in a variety of fiber-containing foods ensures you get the benefits of both soluble and insoluble fiber.
To get all of the fiber you need, you have to consume approximately 30 different high fiber foods a week. And for good reason! Fiber is mandatory for optimal health and metabolism.
FIBER BENEFITS
Fiber is important for several reasons… it’s impossible to be healthy without it. Fiber helps:
- Digestive Health: Fiber adds bulk to your stool, which helps regulate bowel movements and prevents constipation. It also promotes regularity and can alleviate symptoms of diarrhea by absorbing excess water.
- Heart Health: High-fiber diets have been linked to lower levels of LDL (bad) cholesterol. Soluble fiber, in particular, can help reduce cholesterol levels by binding to cholesterol particles and removing them from the body.
- Blood Sugar Control: Fiber slows down the absorption of sugar into the bloodstream, which helps prevent spikes in blood sugar levels. This is particularly beneficial for individuals with diabetes or those at risk of developing diabetes.
- Weight Management: High-fiber foods tend to be more filling and can help you feel satisfied longer, which may prevent overeating and aid in weight management.
- Gut Health: Fiber acts as a prebiotic, providing fuel for beneficial gut bacteria. A healthy gut microbiome is associated with improved digestion, immune function, and even mental health.
- Reduced Risk of Chronic Diseases: A diet rich in fiber has been linked to a reduced risk of various chronic diseases, including heart disease, stroke, type 2 diabetes, and certain cancers (such as colorectal cancer).
- Improved Nutrient Absorption: Fiber can help slow down the digestion process, allowing for better absorption of nutrients from food.
Overall, including a variety of fiber-rich foods in your diet is crucial for maintaining optimal health, weight, and for preventing/reducing the risk of numerous health conditions.
HOW MUCH FIBER DO YOU NEED?
The amount of fiber you need depends on your age, sex, and overall health. Here are the general recommendations for daily fiber intake based on guidelines from the Institute of Medicine:
- Adult Men (50 years and younger): 38 grams per day
- Adult Men (51 years and older): 30 grams per day
- Adult Women (50 years and younger): 25 grams per day
- Adult Women (51 years and older): 21 grams per day
These recommendations are based on a typical 2,000-calorie per day diet. However, individual needs may vary based on factors such as physical activity level, specific health conditions (like diabetes or digestive disorders), and dietary preferences.
It’s important to note that increasing fiber intake gradually and drinking plenty of water throughout the day can help prevent digestive discomfort.
Also remember, you need a diverse range of fibers in your diet. An easy rule to use to ensure you’re getting everything you need is to eat 30 different high fiber foods a week.
Here’s a breakdown of the BEST foods that are highest in fiber. Start incorporating these different sources into your diet to start getting all of the benefits.
HIGH FIBER VEGETABLES
- Artichokes – 10.3 grams per medium artichoke (cooked)
- Peas – 8.8 grams per cup (cooked)
- Broccoli – 5.1 grams per cup (cooked)
- Brussels sprouts – 4 grams per cup (cooked)
- Sweet potatoes (with skin) – 3.8 grams per medium sweet potato
- Carrots – 3.6 grams per cup (raw)
- Spinach – 4 grams per cup (cooked)
- Kale – 2.6 grams per cup (raw)
- Acorn squash – 9 grams per cup (baked)
- Butternut squash – 6.6 grams per cup (cooked)
HIGH FIBER FRUITS
- Raspberries – 8 grams per cup
- Blackberries – 7.6 grams per cup
- Avocados – 10 grams per medium avocado
- Pears (with skin) – 5.5 grams per medium pear
- Apples (with skin) – 4.4 grams per medium apple
- Figs – 1.4 grams per medium fig (dried figs contain more, about 10 grams per cup)
- Guava – 9 grams per cup
- Asian Pears – 9.9 grams per large pear
- Kiwifruit – 5.4 grams per cup (sliced)
- Oranges – 3.1 grams per medium orange
HIGH FIBER NUTS
- Almonds – 3.5 grams per ounce (about 23 almonds)
- Pistachios – 2.9 grams per ounce (about 49 pistachios)
- Walnuts – 1.9 grams per ounce (about 14 halves)
- Pecans – 2.7 grams per ounce (about 19 halves)
- Hazelnuts – 2.7 grams per ounce (about 21 nuts)
- Brazil nuts – 2.1 grams per ounce (about 6 nuts)
- Macadamia nuts – 2.4 grams per ounce (about 10-12 nuts)
- Cashews – 1 gram per ounce (about 18 nuts)
- Pine nuts – 1 gram per ounce (about 167 nuts)
- Chestnuts – 3 grams per ounce (about 3 nuts, roasted)
HIGH FIBER BEANS
- Lentils – 15.6 grams per cup (cooked)
- Black beans – 15 grams per cup (cooked)
- Chickpeas (Garbanzo beans) – 12.5 grams per cup (cooked)
- Kidney beans – 11.3 grams per cup (cooked)
- Split peas – 16.3 grams per cup (cooked)
- Navy beans – 19.1 grams per cup (cooked)
- Pinto beans – 15.4 grams per cup (cooked)
- Lima beans – 13.2 grams per cup (cooked)
- Adzuki beans – 13.3 grams per cup (cooked)
- Mung beans – 15.4 grams per cup (cooked)
HIGH FIBER GRAINS
- Barley – 6 grams per cup (cooked)
- Bulger – 8.2 grams per cup (cooked)
- Oats – 4 grams per cup (cooked)
- Quinoa – 5.2 grams per cup (cooked)
- Brown rice – 3.5 grams per cup (cooked)
- Whole wheat pasta – 6.3 grams per cup (cooked)
- Farro – 5 grams per cup (cooked)
- Millet – 2.3 grams per cup (cooked)
- Spelt – 7.6 grams per cup (cooked)
- Teff – 7.1 grams per cup (cooked)
In addition to fruits, vegetables, nuts, grains, and beans, there are other foods that are high in fiber. Here are some of the best foods that are highest in fiber:
Seeds
- Chia seeds – 10.6 grams per ounce (about 2 tablespoons)
- Flaxseeds – 7.6 grams per 2 tablespoons
- Pumpkin seeds – 5.2 grams per ounce
- Sunflower seeds – 3 grams per ounce
Cereals
- Bran cereal – 7 grams per 1/2 cup
- Whole grain oatmeal – 4 grams per cup (cooked)
- High-fiber breakfast cereals – can vary, often 5-10 grams per serving
Whole Grain Products
- Whole grain bread – 2-3 grams per slice
- Whole grain crackers – 3 grams per 10 crackers
- Whole wheat tortillas – 2.8 grams per tortilla
Other Foods
- Popcorn (air-popped) – 3.6 grams per 3 cups
- Psyllium husk – 6 grams per 1 tablespoon
- Dark chocolate (70-85% cacao) – 3.1 grams per ounce
- Coconut (shredded, unsweetened) – 7.2 grams per cup
Now that you know which foods have the most fiber, start increasing your intake and try to eat at least 30 different sources of fiber a week.
Heads up! Different metabolic types respond differently to different sources. As always it’s best to eat the right foods for your Metabolic Type. Take my Metabolic Type Quiz & Free Training to learn more.
Your Coach & Biggest Cheerleader,
