• Nutrition

The Top 11 High-Fiber Foods You Should Be Eating

Medically reviewed and edited by Michelle Everhart, FNP-C

Most people know that dietary fiber helps to improve digestive health, but did you know that consuming enough of this nutrient has many other health benefits, too?

These include improved heart health, weight management, and even a reduced risk of developing certain diseases.

That’s why it’s important to know which foods are high in fiber to ensure you include them in your diet.

In this article, we’ve compiled a list of foods high in fiber and explore how you can add them to your meals to keep you regular and improve your overall well-being.

Why Do You Need Fiber in Your Diet?

Fiber is an essential part of a healthy diet as it helps the body maintain its various functions.

Unlike other nutrients, fiber isn’t digested. Instead, it moves through the digestive system and provides benefits as it passes through the body. 

These benefits may include:

• Improving digestive health

• Weight management

• Promoting blood sugar control

• Improving heart health and lowering your risk of various diseases

• Lowering your risk of developing certain cancers

• Reducing your risk of developing fatal cardiovascular conditions

Types of fiber 

Fiber is classified into two main types: soluble and insoluble. Both types are essential for your health and benefit the body in different ways.

Soluble fiber

Soluble fiber dissolves in water to form a gel-like substance, which helps to lower blood sugar and cholesterol levels.

This type of fiber is found in various foods, including:

• Oats

• Barley

• Nuts and seeds, such as chia seeds and almonds

• Fruits like apples, oranges, and pears

• Legumes, such as lentils and peas

Insoluble fiber 

Insoluble fiber doesn’t dissolve in water but is essential for adding bulk to the stool and helping food pass through the stomach.

Therefore insoluble fiber is crucial for preventing constipation and promoting regular bowel movements. It can be found in foods like:

• Whole grains such as brown rice and quinoa

• Vegetables like carrots and cucumbers

• Fruit peels

• Legumes, such as chickpeas and beans

Top 11 High-Fiber Foods

Using a variety of high-fiber foods in your meals will help you meet your daily dietary requirements.

In this section, we’ll look at eleven popular foods you can try to help increase your dietary fiber intake.

Bananas 

Bananas contain approximately three grams of soluble and insoluble fiber combined. This means incorporating bananas into your diet can help you:

• Ease digestive issues

• Promote regular bowel movements

• Lower cholesterol levels

• Improve your cardiovascular health 

Eating a banana can also provide a quick energy boost, making it a great snack throughout the day.

You can add bananas to a smoothie, use them in pancake batter, or enjoy them on toast to increase your intake. 

Spinach 

Not only is spinach a good source of fiber — containing four grams per cup — but it’s also high in essential nutrients, including vitamins A, C, and K, iron, and magnesium. 

These nutrients give spinach antioxidant properties, which help reduce inflammation and oxidative stress. 

The vitamin K and calcium found in spinach also keep your bones and joints healthy by reducing your risk of developing degenerative diseases, such as osteoarthritis. 

Spinach can be added to a feta omelet or used in salads for lunch. You can also sauté spinach with garlic and olive and serve it as a side dish.

Oats

Oats are a great source of soluble fiber, containing about 4 grams per cup. Soluble fiber is essential for lowering bad cholesterol and regulating blood sugar.

These properties make oats an excellent choice for individuals struggling with diabetes.

The fiber content of oats also makes them more filling than sugary cereals, meaning you’ll have to eat less to feel fuller for longer. This can help with weight management over time.

Try some overnight oatmeal recipes, have it with fruit in the mornings, or bake your own oat energy bars. 

Quinoa

Quinoa is one of the few plant-based foods that provide a complete source of protein because it contains all nine essential amino acids. 

Every cup of quinoa contains 5.2 grams of fiber, magnesium, iron, and potassium, making it a great source of various nutrients. 

Chickpeas 

Chickpeas are one of the best sources of fiber on the market, providing about 12.5 grams per cup.

The high fiber content helps to promote a healthy digestive system, stable blood sugar levels, and regular bowel movements.

Chickpeas are also a good source of protein, making them great for vegetarians and vegans.

Brown rice

One cup of cooked brown rice contains around three and a half grams of fiber. It’s also a good source of complex carbohydrates, making brown rice more nutritious than white rice. 

These nutrients include magnesium, iron, and calcium, which are essential for maintaining various bodily functions. 

Brown rice also contains phenols and flavonoids, which are two types of antioxidants that can help repair damaged cells and reduce premature aging.

To add brown rice to your diet, simply swap it with white rice. You can also use it to make a brown rice pudding for a more nutritious dessert option.

Chia seeds 

Chia seeds are another food high in fiber, packing around four grams per tablespoon. 

They contain both soluble and insoluble fiber, which can help prevent constipation and other digestive issues.

These seeds also draw water in the stomach, which can make you feel fuller for longer and aid in weight management.

Chia seeds are commonly added to smoothies, but you can also enjoy a chia seed pudding for breakfast or make your own chia seed jam.

Avocados 

Avocados are not only high in fiber — around five grams per ½ cup — but they’re also rich in healthy fats, vitamins, and minerals. 

This makes avocados a great option for supporting cardiovascular and digestive health and lowering cholesterol levels.

Avocados can be enjoyed on their own, in salads, or mashed on toast with a fried egg for a well-balanced breakfast.

Popcorn

Popcorn is a great low-calorie snack containing close to six grams of fiber per cup, making it an excellent option for curbing cravings.

The fiber content also promotes satiety, which can help you avoid overeating or unnecessary snacking that could lead to weight gain.

For a better snack, use kernels instead of microwavable popcorn as these often have added sugars and fats that negatively impact your health. 

Sweet potatoes

A cup of sweet potatoes with their skin provides over six grams of fiber. They are also rich in vitamins A and C, magnesium, and potassium. 

These nutrients can help improve your overall well-being, aid in blood sugar control, and even promote healthier-looking skin.

Add sweet potatoes to your meals by baking them in the oven for a side dish, using them as a potato substitute for hash browns, or stuffing them with black beans and corn.

Almonds 

Almonds provide around three and a half grams of fiber per ounce and are also a good source of healthy fats. This combination can help reduce cholesterol levels and lower your risk of heart disease.

The fiber and protein content of almonds can keep you fuller for longer, which helps reduce your overall calorie intake and aid in weight management. 

Almonds can be enjoyed on their own as a snack, or you can add them to a homemade trail mix with dried fruits and seeds.

They can also be added to salads and various breakfast recipes. 

Tips for Increasing Your Fiber Intake

Gradually consume more fiber 

Begin by adding a small amount of fiber-rich foods to your diet to give your body time to adjust and prevent any digestive discomfort. 

Rapidly increasing your fiber intake can cause bloating, gas, and cramps, so a gradual approach is always recommended. 

Choose whole foods

An easy way to increase your fiber intake is to replace refined grains — like white bread and rice — with whole grain options, like rye bread, brown rice, and quinoa. 

Try to include a variety of fruits and vegetables in your meals, leaving the skins on where possible. 

Should You See a Doctor about Your Fiber Intake?

While it’s not always necessary to consult your doctor about your fiber intake, there are certain circumstances where it may be wise to make an appointment. See your doctor if you are:

• Experiencing chronic digestive issues, including constipation, diarrhea, bloating, and gas

• Developing sudden changes in your bowel habits

• Have any preexisting medical conditions 

• Trying to lose weight 

Your doctor can assess these factors and determine if a high-fiber diet is the best option for helping you meet your wellness goals. 

They can also perform a physical examination to check for any underlying health conditions that may require special dietary adjustments. 

Where Can You Learn More About Healthy Eating Habits?

If you’re looking for more information on healthy eating habits to help you lose weight and improve your health, LifeMD has got you covered.

A team of medical professionals can guide you on healthy eating habits and weight management — all from the comfort of your home. 

Make an appointment with LifeMD to learn more about sustainable ways to manage your weight with our Weight Management program to take control of your health today.

Michelle Everhart, FNP-C

Michelle earned her MSN with a specialization in Family Nurse Practitioner from California State University. In her spare time, Michelle enjoys working out at the gym with her friends and spending quality time with his husband and three little boys. She also enjoys singing and freestyle dancing in their living room when the right song comes along.

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