A single cup of kidney beans provides about one-third or more of your daily fiber requirement. Other fiber-rich foods include berries, cruciferous vegetables, oats, chia seeds, and dark chocolate.
Fiber offers various health benefits, including:
- Supporting weight loss
- Reducing blood sugar levels
- Relieving constipation
- Enhancing heart health
- Nourishing beneficial gut bacteria
The Academy of Nutrition and Dietetics advises consuming around 14 grams of fiber for every 1,000 calories in your diet.
The table below outlines the recommended fiber intake based on age and gender:
| Age Group | Recommended Fiber Intake (Male) | Recommended Fiber Intake (Female) |
| 1–3 years | 14 g | 14 g |
| 4–8 years | 19.6 g | 16.8 g |
| 9–13 years | 25.2 g | 22.4 g |
| 14–18 years | 30.8 g | 25.2 g |
| 19–50 years | 38 g | 25 g |
| 51 years and over | 30 g | 21 g |
What is fiber and its types?
Fiber was previously known as a type of carbohydrate the body could not digest. However, more recent research has discovered that some digestible compounds have similar properties to fiber, complicating the definition.
Here are a few ways scientists categorize fiber:
- Dietary fiber: Found naturally in plant-based foods.
- Added fiber: Manufacturers add it to enhance a product’s health benefits.
- Soluble fiber: Dissolves in water and is digestible.
- Insoluble fiber: Cannot be digested and passes through the body.
Soluble fiber, found inside plants like fruits, vegetables, oats, and barley, can help regulate blood sugar and cholesterol. Insoluble fiber, such as bran and whole grains, passes through the digestive tract and aids in preventing constipation.
Benefits of fiber
Dietary fiber offers the following health advantages:
- Lowering cholesterol: Fiber may reduce cholesterol absorption, especially when combined with statin use or fiber supplements like psyllium.
- Supporting healthy weight: Fiber-rich foods such as fruits and vegetables are lower in calories, and fiber slows digestion, promoting a feeling of fullness.
- Relieving constipation: Insoluble fiber adds bulk to the digestive tract, helping to stimulate bowel movements.
- Managing blood sugar: High-fiber foods break down more slowly, preventing rapid blood sugar spikes.
- Reducing cancer risk: Fiber, like the pectin found in apples, may have antioxidant properties that help lower the risk of certain cancers, including colon cancer.
If you’re incorporating more fiber into your diet, it’s important to increase intake gradually and drink plenty of water to avoid bloating and gas.
22 High-Fiber Foods
Below are 22 nutritious and fiber-packed foods you can enjoy:
- Pears (3.1 grams)
Pears are delicious, sweet, and a great fiber source.
Fiber content: 5.5 grams in a medium pear or 3.1 grams per 100 grams.
- Strawberries (2 grams)
These berries are not only tasty but also full of vitamin C, manganese, and antioxidants.
Fiber content: 3 grams per cup or 2 grams per 100 grams.
- Avocados (6.7 grams)
Avocados provide healthy fats and fiber, plus vitamins C, E, and B, and minerals like potassium and magnesium.
Fiber content: 10 grams per cup or 6.7 grams per 100 grams.
- Oats (10.1 grams)
Oats are packed with fiber and beta-glucan, a soluble fiber that supports blood sugar and cholesterol levels.
Fiber content: 16.5 grams per cup or 10.1 grams per 100 grams.
- Apples (2.4 grams)
Apples offer both soluble and insoluble fiber, making them a satisfying snack.
Fiber content: 4.4 grams in a medium apple or 2.4 grams per 100 grams.
- Raspberries (6.5 grams)
Raspberries are rich in fiber, vitamin C, and manganese.
Fiber content: 8 grams per cup or 6.5 grams per 100 grams.
Other fiber-rich berries include:
- Blueberries: 2.4 grams per 100 grams.
- Blackberries: 5.3 grams per 100 grams.
- Bananas (2.6 grams)
Bananas contain essential nutrients such as vitamin C, vitamin B6, and potassium, with green bananas offering resistant starch.
Fiber content: 3.1 grams in a medium banana or 2.6 grams per 100 grams.
- Carrots (2.8 grams)
Carrots are loaded with beta carotene, vitamins K and B6, and magnesium.
Fiber content: 3.6 grams per cup or 2.8 grams per 100 grams.
- Beets (2 grams)
Beets are rich in folate, manganese, and inorganic nitrates, which may help regulate blood pressure.
Fiber content: 3.8 grams per cup or 2 grams per 100 grams.
- Broccoli (2.6 grams)
Broccoli is packed with fiber, vitamins C and K, folate, and antioxidants.
Fiber content: 2.4 grams per cup or 2.6 grams per 100 grams.
- Artichokes (5.4 grams)
Artichokes are among the most fiber-dense vegetables.
Fiber content: 6.9 grams in one artichoke or 5.4 grams per 100 grams.
- Brussels Sprouts (3.8 grams)
These small cruciferous vegetables are rich in fiber and antioxidants.
Fiber content: 3.3 grams per cup or 3.8 grams per 100 grams.
Other Fiber-Rich Vegetables
- Kale: 4.1 grams
- Spinach: 2.2 grams
- Tomatoes: 1.2 grams
- Lentils (10.7 grams)
Lentils are a budget-friendly source of fiber and protein.
Fiber content: 13.1 grams per cup or 10.7 grams per 100 grams.
- Kidney Beans (7.4 grams)
Kidney beans are fiber-rich legumes that provide plant-based protein.
Fiber content: 12.2 grams per cup or 7.4 grams per 100 grams.
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- Split Peas (8.3 grams)
Split peas are perfect for soups and offer plenty of fiber.
Fiber content: 16.3 grams per cup or 8.3 grams per 100 grams.
- Chickpeas (7 grams)
Chickpeas are versatile and nutritious legumes, often used in hummus and curries.
Fiber content: 12.5 grams per cup or 7.6 grams per 100 grams.
Other High-Fiber Legumes
- Black beans: 8.7 grams
- Edamame: 5.2 grams
- Lima beans: 7 grams
- Baked beans: 5.5 grams
- Quinoa (2.8 grams)
Quinoa is a protein-packed grain alternative with plenty of fiber.
Fiber content: 5.2 grams per cup or 2.8 grams per 100 grams.
- Popcorn (14.5 grams)
Air-popped popcorn is a fun, low-calorie, fiber-rich snack.
Fiber content: 1.15 grams per cup or 14.5 grams per 100 grams.
Other Fiber-Rich Grains
- Almonds (13.3 grams)
Almonds are high in healthy fats, fiber, and other nutrients like vitamin E.
Fiber content: 4 grams per 3 tablespoons or 13.3 grams per 100 grams.
- Chia Seeds (34.4 grams)
Chia seeds are loaded with fiber, magnesium, and calcium.
Fiber content: 9.75 grams per ounce or 34.4 grams per 100 grams.
Other Fiber-Rich Nuts and Seeds
- Coconut: 9 grams
- Pistachios: 10.6 grams
- Walnuts: 6.7 grams
- Sunflower seeds: 8.6 grams
- Pumpkin seeds: 6 grams
- Sweet Potatoes (3 grams)
Sweet potatoes are nutrient-dense and versatile, making a great base for various dishes.
Fiber content: 3.8 grams in a medium-boiled sweet potato or 3 grams per 100 grams.
- Dark Chocolate (10.9 grams)
Dark chocolate with a cocoa content of 70% or higher provides fiber and antioxidants.
Fiber content: 3.1 grams per 1-ounce piece of 70% dark chocolate.
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