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

Elevate your fiber intake with these expert-approved recommendations.

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Are you mindful of your daily fiber consumption? Fiber plays a critical role in maintaining a healthy, balanced diet. Not only does it foster optimal gut health and digestion, but it also enhances feelings of fullness—helping to curb hunger between meals—and is linked to a lower risk of various chronic diseases. With these benefits in mind, it’s essential to incorporate more high-fiber foods into your daily meals. In this article, we consulted nutrition experts to highlight some of the top high-fiber food choices and provided practical tips for incorporating them into your cooking, ensuring you’re meeting your nutritional needs effectively.  

                                   

How Much Fiber Do You Need Every Day?

The recommended daily intake of fiber varies, with guidelines suggesting that women consume between 21 to 26 grams and men between 30 to 38 grams each day. Alarmingly, statistics reveal that only about five percent of adults in the United States meet these recommendations. This means that the vast majority are falling short of this vital nutrient, which is essential for long-term health and wellness.

Here are nine outstanding sources of fiber to add to your diet:

1. Almonds

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Almonds are a fiber powerhouse, packing in approximately 3.8 grams of fiber per 1/4 cup. In addition to their fiber content, they’re laden with heart-healthy monounsaturated fats and antioxidants, particularly vitamin E, which is essential for skin health and inflammation reduction, according to Samantha Snashall, RDN, LD, a registered dietitian nutritionist at The Ohio State University Wexner Medical Center.

How to Eat:

- For a crunchy salad topper, sprinkle whole or slivered almonds over your favorite greens.

- Create a not-too-sweet almond butter that complements hot oatmeal, whole-grain toast, or smoothies.

- Enhance baked chicken with a coating of crushed almonds for a nutty, flavorful dish.

2. Oatmeal

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Half a cup of dry rolled oats provides around 4 grams of dietary fiber. Snashall notes that oats are particularly beneficial for heart health, helping to manage blood cholesterol levels and stabilize blood sugar due to their unique soluble fiber composition. 

How to Eat:

- Prepare overnight oats or baked oatmeal to have a nutritious breakfast ready for the following day.

- Use oats for homemade granola to enjoy with yogurt, milk, or on their own as a healthy snack.

- Whip up a banana-oat smoothie for a delicious fiber boost in a refreshing beverage.

3. Apples

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One medium apple contains about 4 grams of fiber, with pectin being the primary type of fiber found in this popular fruit. Pectin has been shown to help lower cholesterol levels and support stable blood sugar levels. Snashall emphasizes that incorporating apples into your diet can yield significant health benefits.

How to Eat:

- Toss apple slices into salads, fruit salads, or mix them into warm cereals for added texture.

- Pair apple wedges with nut butters for a healthful snack or dessert option.

- Try cinnamon poached apples for an easy dessert that combines sweetness with fiber.

- Sliced apples can add a delightful crunch to turkey or chicken sandwiches.

4. Artichokes

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A medium cooked artichoke may yield 5 to 7 grams of fiber depending on its preparation, as per Nicole Roach, RD, CDN, CDCES, a registered dietitian at Northwell Lenox Hill Hospital. Artichokes are also high in inulin—an important prebiotic fiber that promotes gut health and may alleviate symptoms of Irritable Bowel Syndrome (IBS).

How to Eat:

- Steam, grill, or boil whole artichokes and enjoy them with a dipping sauce, such as a simple yogurt-based dressing or light vinaigrette.

- Serve stuffed artichokes for an impressive and nutritious side dish.

- Include artichoke hearts in salad or use them as a pizza topping for extra flavor and nutrition.

- Keep marinated artichoke hearts on hand to toss into pasta, antipasti platters, or enjoy straight from the jar.

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5. Berries                                           

Berries, including raspberries and blackberries, are some of the most fiber-rich fruits, with one cup offering around 8 grams. Roach points out that besides fiber, berries are also fantastic sources of antioxidants, which help protect the body from oxidative stress and chronic diseases.

How to Eat:

- Use berries as a naturally sweet addition on top of oatmeal, yogurt, or salad to enhance flavor and nutrition.

- Blend them into smoothies or freeze them for delicious homemade ice pops during warmer months.

- Add berries as a garnish or ingredient for desserts, such as cheesecakes or healthy sorbets.

6. Chia Seeds

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In just a couple of tablespoons, chia seeds deliver an impressive 10 grams of fiber. This fiber is largely soluble, making it effective in alleviating add these more 

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 Luhan. "Chia seeds are also a good source of plant-based protein, antioxidants, and omega-3 fatty acids," says Roach.

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.

7. Avocado

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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 Luhan. Avocados also provide healthy fats, which support healthy blood cholesterol levels, according to Luhan.

How to Eat:

- Thanks to its mild flavor, avocado is a versatile addition to salads, dressings, and soups, per Luhan.

- Use avocado to enhance the creaminess of your favorite dips.

- Enjoy avocado toast as a breakfast, lunch, or snack.

8.Black Beans

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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 Roach.

- Swap the usual rice and beans for vegetable and black-bean fried rice.

- Bulk up salads, stews, and chilis with black beans.

9. Edamame

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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 Luhan.

How to Eat:

- Serve crackers or sliced vegetables with creamy edamame dip.

- Toss edamame into salads, bowls, or soups, recommends Luhan.

- Elevate your next stir-fry with edamame.