10 High-Fiber Foods That Should Be on Your Plate Every Day

What is Fiber?

Fiber is a plant-based carbohydrate that is either water-soluble and digestible or insoluble, meaning it can not be processed by the digestive tract. The soluble form in high-fiber foods like beans, nuts, seeds, and fruits helps slow digestion, balance blood sugar, and curb hunger for weight management.

Soluble fiber also acts as a prebiotic, feeding healthy probiotic bacteria in the gut to balance the microbiome. This supports digestive health, helping to promote regular bowel movements and ease issues like gas, constipation, and bloating.

Insoluble fiber comes from the outer skin of many plants and exists in foods like whole grains, seeds, and celery. It passes directly through the digestive tract and bulks the stool to help alleviate diarrhea.

For optimal health, we require both soluble and insoluble fiber-rich foods, and the average recommended daily intake according to the Academy of Nutrition and Dietetics is 25 grams for women and 38 grams for men.

Naturally, you must be asking yourself, “What foods are highest in fiber?” Let’s look at some of the best additions to enrich your diet.

10 High-Fiber Foods That Should Be on Your Plate Every Day

If you’re unsure about which top fiber foods you should add to your meal plan, follow our mini guide to transforming your diet with some delicious additions. These are some of the best high-fiber-rich foods to include on your plate daily:

Berries

You can’t go wrong by adding more berries to your diet, as they are rich in immune-boosting antioxidants and nutrients like vitamins C and K, magnesium, iron, and both soluble and insoluble fiber.

Raspberries provide 8 grams of fiber per cup, blackberries are a close second at 7.6 grams, and other fiber-rich berries include strawberries and blueberries. Consider adding them to yogurt, blending them into a smoothie, or eating them one by one as a tasty snack.

Avocados

As one of the top high-fiber foods, one cup of raw avocado provides 10 grams of soluble and insoluble forms. Avocado is also packed with healthy fats, plant protein, vitamins C, E, and K, folate, magnesium, and potassium.

Adding an avocado to your salad or a spread (guacamole!) daily can help improve digestion, balance blood sugar, and strengthen immunity. While high in calories, avocados help curb hunger to support weight management.

A daily avocado also supports heart health, and according to a U.S. population study in the Journal of the American Heart Association, may reduce your risk of cardiovascular disease.

Oats

Oats are rich in soluble fiber, primarily beta-glucan. One cup of raw oats contains 16.5 grams, making them one of the top fiber foods. In addition, oats contain nutrients like zinc, iron, manganese, and phosphorus that support health and immune function.

Adding a daily cup of oats helps improve digestion, support heart health, and balance cholesterol and blood sugar levels. Ideal as a breakfast food, you can boil them, add them to yogurt or a smoothie, or try an overnight oats recipe.

Beans and Peas

Legumes that are high fiber-rich foods include black and pinto beans, which each contain 15 grams per cooked cup, and kidney beans for 11 grams. In addition, split and green peas, lentils, and chickpeas contain soluble and insoluble fiber, plant protein, and essential nutrients like iron and folate.

There are multiple recipes including soups, salads, and main dishes incorporating beans and peas in delicious and fiber-rich meals.

Nuts and Seeds

When the question is, “What food has fiber, and is also easy to add to your diet?” the obvious answer is nuts. Whether added to salads, main dishes, or taken as an easy-to-grab snack, some of the most fiber-rich foods include almonds, pecans, walnuts, and pistachios.

Seeds are also an excellent fiber source, and some of the best to enhance digestion, heart health, and metabolic function include chia and ground flaxseed. In addition, nuts and seeds have healthy fats, protein, antioxidants, vitamins, and minerals which help with weight management and support the immune system.

Bananas

When it comes to foods high in fiber, a medium-sized banana has 3.1 grams and also contains other nutrients like vitamins B6, C, and potassium. For benefits to heart health and digestion, try mixing a banana into a smoothie, blending it with yogurt, or adding it to your cereal.

Gastroenterologist Christine Lee, MD explains,

Bananas, when fully ripe, contain soluble fiber and can help treat constipation. However, unripe bananas have high levels of resistant starch, which can be binding and cause constipation.

Whole Grains

Popcorn

Brussels Sprouts

Apples

What Are the Benefits of a High-Fiber Diet?

Fortunately, there are multiple delicious high-fiber-rich foods you can incorporate into your diet, including the ones we have highlighted and more. What are the key health benefits of upping your fiber intake?

• Supports Digestive Health - Foods with soluble fiber offer prebiotic benefits, feeding healthy probiotic gut bacteria to balance the microbiome. High-fiber foods help promote regular bowel movements and relieve gas, bloating, and constipation. Insoluble fiber helps increase stool bulk and ease diarrhea.
• Supports Weight Management - Fiber slows digestion to keep you full and decrease caloric intake. Eating top high-fiber foods also helps balance blood sugar to curb cravings.
• Helps Balance Blood Sugar and Cholesterol - By slowing digestion and glucose absorption, fiber helps balance blood sugar, and adding more to your diet could lower diabetes risk. It also helps manage cholesterol by helping prevent its absorption.
• Supports Heart Health - High fiber-rich foods support heart health and lower the risk of cardiovascular disease and stroke by balancing blood pressure and cholesterol, decreasing inflammation, and repairing muscle tissue.
• Helps Increase Energy - By regulating glucose absorption and balancing blood sugar levels, including foods high in fiber in your diet helps provide sustained daily energy.

What If I Don't Get Enough Daily Fiber?

A diet low in fiber may lead to several health issues, depending on how little you consume and how long the deficiency has persisted. Indications that you need to incorporate more high-fiber-rich foods may include:

• Fatigue
• Constipation
• Bloating
• Dry, hard bowel movements
• Hemorrhoids
• Weight gain

The recommended daily intake of dietary fiber is 30-38 grams per day for men and 25-30 grams for women and older adults. Women who are pregnant or breastfeeding should consume 28-29 grams, and the recommendations for children vary by age. Note that too much fiber is also not ideal, and can cause issues like cramping, constipation, and diarrhea.

How Can I Get Enough Fiber?

The best way to boost your intake is by incorporating high-fiber-rich foods into your daily meals and snacks. If you find this challenging, meet with a registered dietician for help with meal planning and recipes, and consider taking a natural supplement. These are some additional tips:

• Add fiber-rich foods like berries, nuts, seeds, chickpeas, and apples to salads daily, or snack on them individually.
• Start your morning with top high-fiber foods like overnight oats and berries, a fruit smoothie, an avocado, or a whole-grain breakfast cereal.
• Stay hydrated throughout the day, as water increases fiber absorption and helps prevent bloating and gas.
• To make it easier to get enough fruits and vegetables, cut and peel them so they are handy in the fridge for easy snacking.
• Use whole wheat flour instead of white flour in baking, and include ingredients like chia seeds and flaxseeds in recipes.
• Try to add at least one of the high-fiber foods to every meal.

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