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Home » General Nutrition » High Fiber Foods: Are you getting enough?

Last updated on February 21, 2020. Originally posted on January 31, 2020 By Maryea / 18 Comments

High Fiber Foods: Are you getting enough?

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Are you looking to get more fiber into your diet? This list of high fiber foods will help you naturally get more fiber through whole, unprocessed foods!
Spinach Salad with Quinoa, Crispy Chickpeas, Tomato, and Avocado Basil Dressing. A hearty, filling salad that can be a meal in itself! Easy healthy vegan recipe. So what’s all the buzz about when it comes to fiber?  Is fiber really that important?

Yep, it is!  Fiber is our friend and everyone should strive to be getting a good amount of fiber in their daily diet.

It’s known mostly for being a regulator of the digestive system, keeping things moving.  It helps keep me regular even during pregnancy, when many pregnant women are notoriously constipated.  (TMI alert!)  Yes, I still go at least two times a day.  A good thing! But there’s more to it than just that.

Why is Fiber Important?

The benefits of getting lots of fiber don’t stop at keeping you on the toilet on a regular basis.  Here are more reasons to keep fiber a priority in your diet:

  • Fiber may control overeating. It is thought that the more fiber you have in a meal, the fuller you are going to feel, and the less you are going to eat.  Fiber fills up you on fewer calories than foods without fiber.  Many experts suggest high-fiber diets for weight loss. (read more here and here)
  • Fiber neutralizes blood sugar. Among other things, our blood sugar level controls how hungry or energetic we feel and determines whether we burn fat or store it. I’d rather burn the fat than store it! (source) 
  • Fiber controls fat absorption. Fiber binds with some of the fat you eat, kindly escorting it out of your body.  Thank you very much, fiber.
  • Fiber reduces the absorption of cholesterol in the bloodstream. ‘Nuff said.

So you know that you want to include fiber in your diet, and a good amount of it.  But how much?

The USDA recommends the average person get around 28 grams per day, but I’ve seen some sources recommend at least 40 grams per day.

Aim for that range and you should be in good shape.  As a reference, the average American falls way short of this goal, consuming only 14 grams per day.

If you are eating a diet that is primarily plant-based, you are likely getting enough fiber. Remember, animal foods don’t have any fiber.

Of course, it’s always better to get your fiber from whole, unprocessed foods rather than foods that have fiber added to them.  So the more plants you’re eating, the better off you are going to be.

Let’s take a look at all the high fiber foods you should aim to include in your diet as much as possible!

High Fiber Foods List

close up photo of the finished grain bowl recipe

High Fiber Fruits

Note that these are the whole fruits, not fruit juices.  When you juice the fruit, you aren’t getting the fiber.

  • Raspberries or blackberries (1/2 cup)=4 grams
  • Apple (1 whole)=4 grams
  • Banana (1 whole)=2-4 grams
  • Orange (1 whole)=4 grams
  • Blueberries (1 cup)=4 grams
  • Pear (1 whole)=5-6 grams
  • High Fiber Vegetables 

All amounts reference cooked vegetables.

  • Peas (1/2 cup)=9 grams
  • Broccoli (3/4 cup)=7 grams
  • Cauliflower (1 cup)=5 grams
  • Brussels Sprouts (1 cup)=6 grams
  • Spinach (1 cup)=4 grams
  • Collard greens (1 cup)=5 grams

High Fiber Beans

All amounts reference cooked beans.

  • Black beans (1 cup)=15 grams
  • Navy beans (1 cup)=19 grams
  • White beans (1 cup)=19 grams
  • Pinto beans (1 cup)=15 grams
  • Lentils (1 cup)=16 grams

High Fiber Grains

  • Corn on the cob (1 ear)=5 grams
  • Amarath (1/4 cup dry)=8 grams
  • Pearled barley (1 cup cooked)=6 grams
  • Quinoa (1 cup cooked)=5 grams
  • Bulgur wheat (1 cup cooked)= 8 grams
  • Whole wheat spaghetti (1 cup cooked)= 6 grams
  • Oatmeal (1 1/2 cups cooked)= 6 grams

High Fiber Nuts and Seeds

  • Almonds (1 oz)=4 grams
  • Pistachio nuts (1 oz)=3 grams
  • Sunflower seeds (1/4 cup)=3 grams
  • Pumpkin seeds (1/2 cup)=3 grams
  • Flax seeds (1 oz)=8 grams

How to Include More Fiber in Your Diet

As I mentioned before, plant foods are fiber rich, so if you start eating a more plant-based diet, you’ll be getting more fiber naturally. Even if you aren’t totally plant based, it’s easy to incorporate high fiber foods into your diet. You can start planning your meals and snacks around foods that are higher in fiber.

For breakfast, try one of these overnight oats recipes or this Triple Berry Baked Oatmeal. This Tropical Breakfast Quinoa is also high in fiber.

For lunch, consider this Southwest Stuffed Sweet Potato (one of my favorites!!), a simple White Bean Salad, or this Hummus Veggie Wrap. All great, high-fiber recipes!

For dinner, start with these Plant Based Dinner ideas to get started. So many great ideas with naturally high fiber foods.

If you like snacks, try these Anti-Inflammatory Ginger Energy Balls, these Healthy Banana Peanut Butter Cookies, or these Oatmeal Fig Bars for snacks that have a good amount of fiber.

It might be helpful to keep track of the amount of fiber you’re getting in your normal diet before making changes. Then you can have an idea of how much is really needed to be added to get your ideal amount.

Note: This post was first published July 2011. Updates were made January 2020. 

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Filed Under: General Nutrition

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Reader Interactions

Comments

  1. Ava Grey says

    March 31, 2020 at 11:38 am

    Thank you for this food list! I have Type 2 Diabetes and I am a picky eater. I try this https://www.clkmg.com/iqun/KILL together with a good diet and exercise. Now, I am feeling better.

    Reply
    • Maryea says

      April 1, 2020 at 8:21 am

      You’re welcome!

      Reply
  2. Erica @ A Healthy Habit says

    July 26, 2011 at 11:00 pm

    Jut read this post and realized I AM NOT getting as much fiber as i thought! I cant wait to incorporate some more fresh fruits and veggies throughout the rest of the summer 🙂

    Reply
  3. [email protected] says

    July 21, 2011 at 9:18 am

    What a great reference post!

    Reply
  4. Amy says

    July 20, 2011 at 3:46 pm

    Great Post and great information! Thank you. Yes, I think we are getting lots of fiber here! For me, the easiest way to ensure my kids are getting their fiber is to put it all in a smoothie, especially on the days that that they don’t eat as well as I would like them to.

    Reply
  5. [email protected] DivA DiSh says

    July 20, 2011 at 1:36 pm

    when I was younger i didn’t eat enough fiber, so I had to take tablets and do all that, but I learned later, I just needed to properly change my diet 🙂
    And I think I do get alot of fiber! Especially in the summer! I love fruits!!

    Reply
  6. Michaela says

    July 20, 2011 at 12:35 pm

    I am definitely doing well when it comes to fiber! I love it so much!

    Reply
  7. Michelle {the lively kitchen} says

    July 20, 2011 at 12:28 am

    Plenty of fiber in this house. We, uh, go through a lot of toilet paper. 🙂 Love that Mother Nature has so thoughtfully put fiber in all the good, clean foods.

    Reply
    • Maryea says

      July 20, 2011 at 2:31 pm

      Well put, Michelle. 🙂

      Reply
  8. maggie says

    July 19, 2011 at 11:13 pm

    *made

    Reply
  9. maggie says

    July 19, 2011 at 11:13 pm

    No problem getting enough fiber. Ever since I joined a CSA in January, I’ve main that my main source of food for the week, with accompanying whole grains, occasional meat, and dairy. I highly recommend this lifestyle! 🙂

    Reply
    • Maryea says

      July 20, 2011 at 2:32 pm

      We love our CSA, too! We get our box tonight–it’s always so exciting to see what we get for the week. 🙂

      Reply
  10. Rawkinmom says

    July 19, 2011 at 10:51 pm

    Yes, we get tons of fiber here!! 🙂
    Very informative post-THANKS!!

    Reply
  11. Helen says

    July 19, 2011 at 9:47 pm

    I consume fiber in some form almost every time I eat – and that would be 5-6 times a day!

    Reply
  12. Heidi @ Food Doodles says

    July 19, 2011 at 6:21 pm

    Love the printable list! Awesome. That’s something I should keep around. I think I do fairly well but there’s always room for improvement and I always have less fiber-filled days which is something I should really work on so thanks for making this list 😀

    Reply
  13. Candy @ Healthy in Candy Land says

    July 19, 2011 at 5:49 pm

    Great post, Maryea! I am right now reading/reviewing a book on sugar and it mentions repeatedly how much fiber helps with regulating blood sugar levels. It is SO important in so many ways. I am positive I get enough fiber!

    Reply
  14. Julie H. of Spinach and Sprinkles says

    July 19, 2011 at 5:09 pm

    I do! I do! ….I’m a fiber eating fool!!!!! The husband thinks I’m addicted!

    Reply
  15. Jillian says

    July 19, 2011 at 4:11 pm

    I am a fiber lovin girl which makes my family fiber lovin as well since I do all of the shopping and cooking. 🙂

    Reply

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