High-Fiber Foods: 9 Ways to Get More of Them in Your Diet

Most people could stand to eat more fiber-rich foods on a daily basis. On average, adults in the U.S. consume 16 g of fiber per day, which falls short of dietary recommendations. Women should get about 25 g and men should aim for around 38 g per day. In the U.S., children also fall short of recommended fiber intake.

In general, most people in the U.S. don’t eat enough fruits, vegetables, and whole grains. It’s possible to get fiber from a variety of foods, including some packaged ones. But whole, unprocessed foods pack in more nutrients without increasing your intake of sugar and other less nutritious ingredients. Whole foods are also associated with more health benefits than packaged foods with fiber added to them.

List of foods high in fiber

If you’re looking to increase your intake of fiber-rich foods, here are five food groups to choose from.

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Vegetables

Nearly all vegetables are high in fiber. Below are some examples of vegetables and how much fiber you can expect in a 1-cup portion.

Fruits

Like vegetables, most fruits are a great source of fiber. Here are some high-fiber fruits and their fiber content.

Legumes

Legumes — including beans, peas, and lentils — are also among the top categories of fiber-rich foods. Here’s how much fiber is found in common cooked legumes.

Whole grains

Whole grains are another type of plant-based food that packs in fiber. Here are a few different types of whole grains and the amount of fiber you’ll get from each.

Nuts and seeds

Many nuts and seeds are also high-fiber foods. Here are some common types with the fiber content they provide.

How much fiber do you need?

Most people in the U.S don’t get enough fiber, so pretty much everyone can benefit from adding more to their diet. Most adults should aim to get about 14 g of fiber per 1,000 calories each day, according to the National Academy of Medicine. Here’s what that looks like based on your age and sex.

Keep in mind that it's possible to overdo it with fiber — especially if you quickly change how much you consume. Eating too much fiber can lead to bloating, gassiness, and constipation. So, if you’re trying to add fiber to your diet, build up slowly.

How to get more fiber in your diet

Here are nine ideas to help you incorporate more fiber-rich foods into your diet. The fiber grams listed below are estimates and will vary by product and serving size. Remember to check the nutrition label on the back of foods for more information.

1. Choose chickpeas

Reach for some chickpeas when possible. You can find these in the canned-food aisle. Just 1 cup of these legumes has 12.5 g of fiber. To up your fiber game even more, try:

• Using hummus as a sandwich spread

• Switching out white pasta for chickpea pasta

• Making an easy chickpea salad sandwich by mashing chickpeas with a little mayonnaise, celery, onions, and your favorite spices. Serve it on whole-grain toast.

2. Start your day with oats

With 4 g of fiber in ½ cup of dried oats, oatmeal makes a convenient and fiber-rich breakfast. This is especially the case if you top yours with walnuts and berries. If you opt for instant oats, be sure to look out for added sugar.

3. Add a salad to dinner

Eat your usual dinner, but also add a salad. The more produce, beans, and nuts or seeds you top your greens with, the more fiber you’ll add. For example, topping your leafy greens with ½ cup of white kidney beans (cannellini beans) packs in nearly 5 g of extra fiber.

4. Try a fruit-forward dessert

When fruit is the star, getting fiber is easy. Next time you feel a sweet craving come on, try making a fruit parfait. Take your favorite berries and unsweetened yogurt and top it with pumpkin or chia seeds for an extra fiber boost. You can also drizzle in a little bit of your go-to natural sweetener. By combining 1 cup of berries with an ounce of either type of seed can add up to 13 g of fiber to your diet. 

EXPERT PICKS: WHAT TO READ NEXT

• Health benefits of fiber: Fiber can help you manage your weight, cholesterol, and blood sugar. Take a deep dive into how fiber benefits your health.

• High-fiber fruits: Fruits are packed with many nutrients. And they’re a key source of fiber. Here are some of the best fiber-rich fruits.

• Heart-healthy foods: Fiber can help lower your risk for heart disease. Learn about other components of a heart-healthy diet.

5. Make your snack a combo of fruit and nuts

A snack of fruits and nuts gives you energy to power through your day. Try a medium banana with 2 tbsp of peanut butter for a snack. This will get you about 6 g fiber total. A homemade trail mix made of dried fruit, nuts, and seeds is another fiber-packed option.

6. Swap out refined grains for whole grains

Choosing whole-grain products over refined versions is a sure way to get more fiber. Whole grains keep the fiber and nutrient-dense parts of the plant that are lost during processing.

Consider these grain swaps:

• Replace white rice with brown rice. You’ll get five times the fiber with brown rice versus white rice.

• Replace white pasta with a whole-grain pasta. Eating whole-grain pasta instead of white pasta can double your fiber intake.

• Replace regular cereal for a whole-grain cereal. Switching out 1 cup of regular cereal with 1 cup of a whole-grain cereal can more than double your fiber intake.

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7. Vary your veggies

Try a variety of vegetables with different colors to increase your fiber intake. Consider these ways to get an assortment of fiber-rich veggies:

• Combine broccoli, mushrooms, and some onions and peppers to make a quick stir-fry.

• Cook tomatoes, carrots, and a potato. Then, blend them into a soup. Throw in other veggies, like spinach and herbs.

• Add a mix of veggies to your omelet.

8. Sip a smoothie

A fruit smoothie is a simple way to combine fiber-rich foods, including veggies, fruit, and nuts. For 13 g of additional fiber, combine and blend these ingredients:

• 2 cups frozen blueberries

• 1 cup chopped spinach

• 1 cup almond milk

• 1 tbsp almond butter

• 1 tbsp ground flaxseed

9. Pick plant-based milk

Plant-based milks made from almonds, macadamia nuts, or oats can all contain fiber. And they’re a good option for people who need to avoid dairy. Try adding plant-based milk to your morning coffee or use it in place of water in your oatmeal. Be sure to read the nutrition label because the amount of fiber in each type of milk varies and some have added sugar.

What are the benefits of fiber?

Fiber has many benefits. It’s an important part of a balanced diet — and it may also lower your risk of chronic diseases. 

A diet high in fiber is associated with:

• A lower risk of heart disease and stroke

• Lower “bad” (LDL) cholesterol levels

• Decreased risk of Type 2 diabetes

• Fewer episodes of inflammatory bowel disease flare-ups

• A lower risk of colon cancer

• Better digestive regularity in people with constipation

• Less severe depression symptoms

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Written by:

Candace Nelson, MS, CN

Candace Nelson, MS, CN, is an award-winning journalist specializing in health and condition care. She is passionate about preventing chronic conditions.

Edited by:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician in a variety of clinical settings. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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