Foods that contain fiber (© bit24 – stock.adobe.com)
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Including more fiber in your diet is essential for maintaining good health, and knowing the best foods for fiber can make this task easier and more enjoyable. From fruits and vegetables to whole grains and legumes, these nutrient-rich options not only boost digestion but also promote overall well-being. This article explores the top fiber-rich foods that can help you meet your daily intake goals, improve your gut health, and enhance your nutrition routine with delicious and healthy choices.
Many people can name at least a few foods that contain fiber, but most don’t know which foods have the highest fiber content. So, let’s take a look at the top five foods you can add to your diet to meet your daily fiber needs. Of course, we want to know what fiber-rich foods you eat to keep your systems in check, so leave a comment below and let us know!
The List: Best Fiber-Rich Foods, According to Experts
1. Avocados
As if we had to give you a reason to eat guacamole. While we’re not encouraging you to gorge yourself on chips, the green stuff that many people dip their chips in is packed with beneficial fiber.
Avocados are one of the best high-fiber snacks—and stuffing them with your favorite salad ingredients makes them extra tasty. (Photo by Heather Ford on Unsplash)
Healthline notes that raw avocado contains 10 grams of fiber per cup. But the benefits don’t stop there: “The avocado is a unique fruit. Instead of being high in carbohydrates, it’s loaded with healthy fats. Avocados are high in vitamin C, potassium, magnesium, vitamin E, and several B vitamins. They also have numerous health benefits,” Healthline writes.
Toast, anyone? “When you think of avocados, you might immediately think of guacamole and avocado toast, but there are plenty of other ways to use them. “Avocados are a nutritious, versatile fruit that can be eaten alone or used in a variety of tasty recipes, from soups to salads and smoothies,” says Atlanta-based Marisa Moore, RDN, Everyday Health writes.
About avocado toast, Sophia Naughton, Associate Editor of StudyFinds, says she used to use a savory version with salt, pepper and other seasonings, but recently changed things up. “If you’re craving a sweeter breakfast, make your avocado toast on cinnamon raisin toast. Mix the mashed avocado with ground red pepper, salt, pepper and lemon juice. Brush with a drizzle of honey. Voila! This is so good, I could eat it for breakfast every day,’
2. Beans
Here is another tasty side dish that can be combined with many other dishes. Or if you prefer to make it a main course, that works just as well. Beans are great sources of fiber for both meat eaters and vegetarians.
WebMD says, “Think three-bean salad, bean burritos, chili, (and) soup.” We think we like the sound of all of those. And you don’t have to stick to just one type of bean, because they all contain fiber. So mix and match to get some variety if you want.
Spreading beans on toast can be a tasty way to get your dose of fiber. (Photo by Unsplash+ in collaboration with Getty Images)
“One cup of cooked black beans contains 15 grams of fiber and about 15 grams of protein, according to the USDA,” Health writes. They also note that beans contain “many nutrients and antioxidants.” Beans certainly pack a healthy punch.
3. Pears
Pears (Photo by Tijana Drndarski on Unsplash)
Eat the skin! Like apples, most of the fiber is in the skin, so don’t peel it off. One of these sweet treats (a medium size) will give you about six grams of fiber. The Cleveland Clinic says that “compared to many other fruits, they are particularly high in soluble fiber, which helps slow digestion and lower cholesterol.” Keep in mind that soluble fiber breaks down in water, so make sure you’re drinking plenty of water, too, as many websites recommend.
“Apples aren’t the only high-fiber fruit in the game! Pears, although often overlooked, contain a lot. To make a tasty snack, combine them with almond butter or something savory, like cheese,” writes Women’s Health.
4. Raspberries
(Photo by Debby Hudson on Unsplash)
Berries generally showed up on all the lists we reviewed, but these little gems were the most recommended. One cup of raspberries contains about eight grams of fiber, some of which comes from those little seeds.
And if one cup doesn’t seem enough: “About two cups of raspberries per day will give you the daily fiber you need. They are a delicious treat on their own, baked into your favorite dessert recipe or blended into a smoothie,” writes Meta Mucil.
“While all berries are healthy choices, raspberries (and blackberries) come out on top with just under 9 grams of fiber per cup, not to mention a healthy dose of vitamin C. While still delicious and fiber-packed, strawberries only have 3 grams of fiber per cup and blueberries have 4 grams,” writes Eating Well.
5. Popcorn
Yes, popcorn. We wanted to cut you some slack in case the rest of the list looked a little, well, healthy. But seriously, this is actually a good source of that all-important fiber.
“Popcorn is packed with fiber and is one of the highest antioxidant snacks available. One study even found that popcorn may contain more antioxidants than some fruits and vegetables,” Real Simple writes.
A bowl of popcorn (photo by Georgia Vagim on Unsplash)
While this can be a fun snack, a good reminder from Benefiber: “There is one gram of fiber in one cup of popcorn, and the snack (if it’s natural and not covered in butter like at the movies) is a whole grain that contains the can satisfy your cravings with a good dose of fiber. It is even called the king of snacks.”
Sources used to compile this consensus list:
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