Fiber is a rockstar nutrient that plays a crucial role in keeping your body functioning smoothly—and yet, 95% of us aren’t getting enough of it. So, let’s dive into what fiber actually does, the benefits of a high-fiber diet, how much fiber you need, and which foods pack the biggest fiber punch.
What is Fiber?
Fiber is a type of carbohydrate that your body can’t digest or absorb. Unlike sugars and starches, which your body breaks down and uses for energy, fiber passes through your digestive system mostly intact. There are two main categories of fiber:
Soluble fiber: dissolves in water to form a gel-like substance. It can help lower blood cholesterol and glucose levels, making it especially important for heart health and managing blood sugar.
Insoluble fiber: does not dissolve in water. It adds bulk to your stool and helps food pass through the digestive system, which is key for preventing constipation and maintaining gut health.
Benefits of Fiber
Promotes Digestive Health
Fiber, especially insoluble fiber, helps move food through your digestive tract and prevents constipation. It adds bulk to your stool, making bowel movements more regular and easier to pass. So, if you’ve ever experienced digestive discomfort, adding fiber could be your new best friend.
Helps Control Blood Sugar Levels
Soluble fiber slows the absorption of sugar, which can help prevent blood sugar spikes after meals. This is especially beneficial for people with diabetes or those looking to manage their blood sugar levels. It can also help reduce cravings by keeping your blood sugar more stable.
Supports Heart Health
Soluble fiber can help lower your LDL cholesterol (the "bad" cholesterol) by binding to cholesterol particles and removing them from your digestive system. Lower cholesterol levels mean a lower risk of heart disease.
Aids in Weight Management
High-fiber foods are often more filling than low-fiber foods, which can help you feel full longer and prevent overeating. Fiber adds bulk to your meals without adding extra calories, making it a key player in weight management.
Feeds Your Gut Microbiome
Fiber acts as food for the good bacteria in your gut. These bacteria ferment certain types of fiber, producing short-chain fatty acids that can benefit your immune system, reduce inflammation, and improve overall gut health.
How Much Fiber Do You Need?
Women: about 25 grams of fiber per day
Men: about 38 grams of fiber per day
Most people think they get enough fiber, but only 1 in 20 people actually do.
What About Taking a Fiber Supplement?
While fiber supplements can be convenient, getting fiber from your food has benefits that you can't get from taking a fiber supplement.
Here’s why getting fiber from food is superior:
Foods contain a variety of different fibers, while a fiber supplement might contain only one or two different fibers. There are actually more than 10 different types of dietary fiber. (Pectin, cellulose, hemicellulose, lignin, fructans, just to name a few). Having a diversity of fibers provides functional benefits that you just can't get from a supplement.
High-fiber foods come with other nutrients, while fiber supplements don't. When you eat high-fiber foods, you’re not just getting fiber—you’re also consuming a wealth of vitamins, minerals, antioxidants, and other nutrients that are essential for your overall health.
Fiber from food promotes satiety and helps control your appetite, while a fiber supplement does little to this effect. Fiber from whole foods adds bulk to your meals, helping you feel fuller for longer. This can be especially helpful for weight management, as fiber-rich foods tend to be more filling while still providing minimal calories.
Getting your fiber from whole foods should be the goal. However, if you’re finding it difficult to meet your daily fiber needs through food alone, fiber supplements can be a helpful tool. Just remember, supplements should complement a healthy, balanced diet, not replace it.
Tips for Increasing Fiber
Incorporate at least one high-fiber food at every meal. It can be a grain, legume, or vegetable. Adding half an avocado to your meal adds 7 grams of fiber.
Eat a fruit as part of your snack. Fruits are high in fiber.
Snack on a handful of nuts and seeds to increase fiber while also getting healthy fat and protein.
When increasing fiber, do it slowly over the course of a few weeks. If you suddenly go from eating 5 grams of fiber per day to all of a sudden eating 25 grams per day, you will feel bloated, stomach cramps, and discomfort!
Increase your water while you’re increasing your fiber. Water will help alleviate bloating and discomfort while in the fiber ramp-up period.
List of High-Fiber Foods and Their Fiber Content
Fiber is found in vegetables, legumes, nuts, seeds, grains, and fruit.
Vegetables | Serving size | Grams of fiber |
|---|---|---|
Artichoke | 1 cup cooked | 9.6 g |
Green peas | 1 cup | 8 g |
Avocado | 1/2 avocado | 7 g |
Brussels sprouts | 1 cup | 6.4 g |
Broccoli | 1 cup cooked | 5 g |
Turnip greens | 1 cup cooked | 5 g |
Carrots | 1 cup cooked | 4.8 g |
Collard greens | 1 cup cooked | 4.8 g |
Green peas | 1/2 cup cooked | 4.4 g |
Brussels sprouts | 1 cup cooked | 4 g |
Potato, with skin | 1 medium potato | 4 g |
Sweet corn | 1 cup | 4 g |
Mushrooms | 1 cup cooked | 3.4 g |
Cauliflower | 1 cup cooked | 2 g |
Mixed salad greens | 1 cup raw | 0.5 g |
Tip: cooking vegetables does not remove fiber, but it can make the fiber easier to digest |
Legumes/Beans | Serving Size | Grams of Fiber |
|---|---|---|
Navy beans | 1/2 cup cooked | 9.6 g |
Black beans | 1/2 cup cooked | 7.5 g |
Pinto beans | 1/2 cup cooked | 7.7 g |
Chickpeas/garbanzo beans | 1/2 cup cooked | 6.3 g |
Lentils | 1/2 cup cooked | 7.8 g |
Mung beans | 1/2 cup cooked | 7.8 g |
Kidney beans | 1/2 cup cooked | 5.7 g |
Black-eyed peas | 1/2 cup cooked | 5.6 g |
Edamame | 1/2 cup cooked | 4.1 g |
Green beans | 1/2 cup cooked | 1.5 g |
Nuts and Seeds | Serving size | Grams of fiber |
|---|---|---|
Chestnuts | 1 cup | 7.3 g |
Flax seeds | 1 tbsp, whole | 2.8 g |
Sunflower seeds | 1 oz or 1/4 cup | 3 g |
Pepitas | 1 oz or 1/4 cup | 4 g |
Chia seeds | 1 tbsp | 4.1 g |
Almonds | 1 oz or 1/4 cup | 3.5 g |
Pistachio | 1 oz or 1/4 cup | 3 g |
Pecans | 1 oz or 1/4 cup | 2.7 g |
Peanuts | 1 oz or 1/4 cup | 2.4 g |
Walnuts | 1 oz or 1/4 cup | 2 g |
Hemp seeds | 3 tbsp, hulled | 1.2 g |
Pine nuts | 1 oz or 1/4 cup | 1 g |
Cashews | 1 oz or 1/4 cup | 1 g |
Sesame seeds | 1 tbsp | 1 g |
Grains and Grain Products | Serving Size | Grams of Fiber |
|---|---|---|
Farro | 1 cup, cooked | 11 g |
Freekeh | 1 cup, cooked | 10 g |
Barley | 1 cup, pearled, cooked | 6 g |
Bran flakes | 3/4 cup | 5.5 g |
Quinoa | 1 cup, cooked | 5 g |
Protein pasta | 2 oz, dry | 5 g |
Oatmeal | 1 cup, cooked | 4 g |
Popcorn | 3 cups | 3.5 g |
Brown rice | 1 cup, cooked | 3.5 g |
Wild rice | 1 cup, cooked | 3 g |
Soba noodles (Buckwheat noodles) | 2 oz, dry | 3 g |
Bread, whole-wheat | 1 slice | 2 g |
White rice | 1 cup, cooked | 0.6 g |
Fruit | Serving size | Grams of fiber |
|---|---|---|
Raspberries | 1 cup | 8 g |
Blackberries | 1 cup | 8 g |
Pomegranate | 1 cup of seeds | 7 g |
Persimmon | 1 fruit | 6 g |
Pear | 1 medium fruit | 6 g |
Blueberries | 1 cup | 4 g |
Orange | 1 medium fruit | 3 g |
Strawberries | 1 cup | 3 g |
Apple | 1 cup | 3 g |
Banana | 1 medium | 3 g |
Kiwi | 1 fruit | 2g |
Tip: eating the fruit with the skin on gives you more fiber |
Key Takeaways
If you're looking to improve your health, increasing fiber is an easy place to start as most people are not getting enough.
The daily recommended fiber intake is about 25 grams for women and 38 grams for men, and most people do not meet these goals.
Get your fiber from food. Fiber supplements can be helpful, but they should complement, not replace, a fiber-rich diet from whole foods.
High-fiber foods include vegetables, legumes, nuts, seeds, grains, and fruits. Incorporating these into your daily meals and snacks can help you meet your fiber goals.
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