Fiber is one of the most overlooked nutrients in the American diet. Yet it is essential to overall health. Eating a variety of high fiber foods can help with digestive and cardiovascular health, as well as improving blood sugar management and aiding in weight loss. If you haven’t already read my post about the many important benefits of fiber, you can read it here. Now let’s get to the reason you clicked on this article: the best high fiber foods to include in your diet.
1. Beans
No, I’m not talking about jelly beans. Black beans, kidney beans, navy beans, pinto beans, even other legumes like lentils. Take your pick! Beans are an excellent source of fiber with an average of 10-15 grams per cup.
This Black bean and Lentil Soup recipe by SkinnyMs is packed with fiber and protein!
2. Broccoli
Broccoli, raw or cooked, can be a great way to incorporate more fiber into your diet. It is usually relatively inexpensive and includes 2.4 grams per cup.
Try this Roasted Lemon Parmesan Broccoli by Erren’s Kitchen.
3. Berries
Looking for something a little bit more sweet? Berries of any kind can give you an extra serving of antioxidants, while providing 4-5 grams of fiber per cup.
This Triple Berry Smoothie recipe by Fit Foodie Finds provides a great balance between carbs and protein.
4. Popcorn
Popcorn gets a bad reputation for being a junky snack food, but if you avoid all of the extra butter and salt, poporn can be a great way to add 3.6 grams of fiber per 3 cup serving.
Eat This, Not That has many delicious recipe ideas for low sodium, low fat, low sugar popcorn. Check them out here!
5. Nuts
Nuts are a low carb alternative for snacking. They do contain a good amount of healthy fat, but each 1 ounce serving (a small handful) also provides 2-3 grams of fiber.
Try this heart healthy trail mix recipe by Registered Dietitian Maggie of Meals with Maggie.
6. Avocados
Speaking of healthy fats, avocadoes are one of my favorite sources of healthy fats. But did you know that they also contain 13 grams of fiber each?
Find some fun avocado recipes for every meal from Love & Lemons here.
7. Pears
Fresh pears can be a fun way to add more fiber to your breakfast in the morning, or as a snack any time of day! They provide 6 grams of fiber each.
Vanilla Pear Overnight Oats, anyone? Try this recipe from Healthy Seasonal Recipes.
8. Whole Grains
Whole grains such as whole wheat bread, brown rice, or oatmeal can add a good amount of fiber to your diet. The amount varies between 3-6 grams of fiber per serving, depending on the type of whole grain.
Have you tried the whole grain, farro? Start with this recipe for a Farro Salad with Corn, Tomatoes, and Edamame by The Foodie Physician.
9. Apples
An apple a day keeps the doctor away? That may not be entirely true, but apples do each add 4.6 grams of fiber to your diet.
Apples are usually seen as a sweet ingredient, but switch it up with this savory dish by Mamma C, Apple-Mozzarella Pecan Salad.
10. Greens
Lastly greens of any kind – collard greens, spinach, kale, bok choy, etc. – can provide up to 3 grams of fiber per 1 cup serving.
Try this simple Collard Greens recipe by Cookie and Kate for a quick and easy side dish.
Put it into Practice
Incorporate some of these high-fiber foods into your diet, and you will be well on your way to the recommended 28-35 grams of fiber per day! This week, try making a new recipe using one of these foods. If you don’t know where to start, try my Black Bean Tostadas recipe! Let me know what you make in the comments below!