9 of the Best High-Fiber Foods to Eat, According to Nutritionists

Do you eat enough fiber? Fiber is a key component of a balanced diet. Not only does it support gut health and digestion, but it also promotes satiety, keeping you full between meals, and reduces the risk of disease. Needless to say, it's worth adding more high-fiber foods to your plate. But, what foods are high in fiber, and where does one start? We asked nutritionists to share their top picks, plus ideas for eating these foods at home, because getting enough of this nutrient is crucial for your overall health and wellness. 

How Much Fiber Do You Need Every Day?

The recommended daily intake is generally 21 to 26 grams for women and 30 to 38 grams for men. Yet, only five percent of adults in the U.S. meet these recommendations. This means most people are not eating enough fiber each day.

These foods are the best sources of fiber to eat:

 

Almonds 

 

Almonds have more fiber than many other nuts, offering 3.8 grams per ¼ cup, notes a registered dietitian. They're also rich in healthy fats and antioxidants, including vitamin E, she adds.

How to Eat

• For a tasty crunch, add whole or slivered almonds to salads, per an expert.
• Grind them into creamy almond butter, then add it to hot cereal, toast, yogurt, smoothies, or sandwiches.
• Coat your favorite protein in chopped almonds, like in our Almond-Crusted Chicken recipe.

 

Oatmeal

In ½ cup dry old-fashioned rolled oats, you'll get 4 grams of fiber, says a nutrionist. "Oats tend to have more fiber than brown rice, wheat, or corn, [which are] the most common grains on the market," she explains. Due to this fiber, oats are helpful for managing blood cholesterol and blood sugar.

How to Eat

• Get ahead on breakfast and make overnight oats or baked oats.
• Use oats to make granola, which you can enjoy on yogurt, with milk, or by the handful.
• Make a banana-oat smoothie for a fiber-rich drink.

 

Apples

 

One medium apple provides you with 4 grams of fiber," per an expert. The fruits are particularly rich in pectin, a type of fiber that lowers blood cholesterol. Apples are also great for regulating blood sugar, as fiber slows the rate of sugar absorbed into the bloodstream, she notes. 

How to Eat

• Add apples to salads, fruit salads, hot cereals, and skillet recipes like crumbled sausage with autumn squash, red onions, and cranberries.
• "They're a great vehicle for nut butters, like peanut butter or almond butter," says a nutrionist.
• For a quick snack or dessert, make cinnamon poached apples.
• Sliced apples work beautifully in turkey sandwiches, where they'll provide texture and sweetness.

 

Artichokes 

 

"One medium cooked artichoke may contain anywhere from 5 to 7 grams of fiber, depending on the cooking time," shares a registered dietitian. This includes inulin, "a prebiotic fiber that supports digestion, mood, and may reduce IBS symptoms," says a registered dietitian and nutritionist. Furthermore, artichokes are high in antioxidants, which combat oxidative stress and reduce the risk of disease. 

How to Eat

• "Steam, grill, or boil whole artichokes and serve with a healthy dip," says a dietitian.
• Serve stuffed artichokes as an attractive side dish.
• Try artichokes on top of pizza or salad.
• For a convenient option, try marinated artichoke hearts, which can be added to pasta dishes, antipasti platters, or enjoyed straight from the jar.

 

Berries 

One cup of berries, such as raspberries or blackberries, contains roughly 8 grams of fiber, says an expert. They're also packed with antioxidants, which protect healthy cells and lower the risk of disease.

How to Eat

• Berries "make a great topping for various foods you may already eat, including cereal, oatmeal, yogurt, and salads," says an expert.
• Blend berries into smoothies or ice pops for a cold treat.
• Roach suggests using berries as a topping for desserts, such as cheesecake or ice cream.  

Chia Seeds 

 

In just two to three tablespoons of chia seeds, you'll get an impressive 10 grams of fiber. This mainly includes soluble fiber, which can alleviate constipation, stabilize blood sugar, and reduce LDL ("bad") cholesterol, explains a dietitian. "Chia seeds are also a good source of plant-based protein, antioxidants, and omega-3 fatty acids," says an expert.

How to Eat

• Combine chia seeds with milk or water to make a creamy chia seed pudding.
• Toss chia seeds into your morning oatmeal, yogurt, or smoothie, suggests Roach.
• Use chia seeds to thicken soups or stews.

 

Avocado 

 

Known for its creamy texture, avocado is another food high in fiber. One large avocado contains up to 13 grams, which is key for digestion, blood sugar management, and heart health, per a nutritionist. Avocados also provide healthy fats, which support healthy blood cholesterol levels, according to an expert.

How to Eat

• Thanks to its mild flavor, avocado is a versatile addition to salads, dressings, and soups, per a dietitian.
• Use avocado to enhance the creaminess of your favorite dips.
• Enjoy avocado toast as a breakfast, lunch, or snack.
  

 

Black Beans 

 

Black beans offer 15 grams of fiber per cup, according to Roach. The best part? Both canned and dried beans are packed with fiber, making both versions worthwhile pantry staples. Additionally, black beans provide satiating protein, along with essential nutrients like folate and vitamin B6.

How to Eat

• Make black bean burgers for a fiber-rich alternative to traditional beef burgers, per a dietitian.
• Swap the usual rice and beans for vegetable and black-bean fried rice.
• Bulk up salads, stews, and chilies with black beans.

 

Edamame 

 

Edamame, or young soybeans, is one of the best high-fiber foods. One cup of shelled edamame contains about 18 grams of fiber, along with plant-based protein and phytoestrogens, says n expert.

How to Eat

• Serve crackers or sliced vegetables with creamy edamame dip.
• Toss edamame into salads, bowls, or soups, recommends a dietitian.
• Elevate your next stir-fry with edamame.

 

 

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