You’re probably not getting enough fiber. Don’t feel bad — hardly anyone is. The daily recommended intake for fiber is 30g/day. According to nationwide food intake surveys, no single age or gender group in the U.S. manages to get more than 25g of fiber/day. Our typical fiber intake? A paltry 16g/day on average.
By skimping on fiber, we’re denying ourselves one of the healthiest nutrients available. Not only does high fiber intake help prevent chronic diseases like diabetes and heart disease, it also boosts satisfaction, which makes it easier to lose weight.
Browse the 50 fiber-rich foods below and pick one or more favorites to add to your plate tomorrow:
High-Fiber Veggies
| VEGGIE | AMOUNT | FIBER |
| Artichoke | 1 med., cooked | 10.2g |
| Butternut squash | 1 cup, cooked, cubed | 6.6g |
| Broccoli | 1 cup, cooked | 5.5g |
| Green Beans | 1 cup, cooked | 4g |
| Sweet Potato | 1 med., cooked, w/ skin | 3.8g |
| Carrots | 1 cup, raw | 3.6g |
| Onions | 1 cup, cooked | 2.9g |
| Sugar Snap Peas | 1 cup, raw | 2.5g |
| Cauliflower | 1 cup, raw | 2g |
| Zucchini | 1 cup, cooked, w/ skin | 1.8g |
High-Fiber Fruit
| FRUIT | AMOUNT | FIBER |
| Avocado | 1 cup, raw | 9.2g |
| Raspberries | 1 cup | 8.0g |
| Kiwi | 1 cup, peeled, sliced | 5.4g |
| Oranges | 1 cup, peeled segments | 4.5g |
| Pears | 1 cup, sliced with skin | 4.3g |
| Grapefruit | 1 cup, peeled segments | 3.7g |
| Tangerines | 1 cup, peeled segments | 3.5g |
| Cherries | 1 cup, pitted | 2.9g |
| Mangos | 1 cup, peeled, cubed | 2.6g |
| Apples | 1 cup, slices with skin | 2.2g |
High-Fiber Nuts & Seeds
| NUT/SEED | AMOUNT | FIBER |
| Chia Seeds |
2 Tbsp, dried |
9.8g |
| Sunflower Seeds | 2 Tbsp, shelled, roasted | 1.9g |
| Almonds | 2 Tbsp, dry roasted | 1.9g |
| Pistachios | 2 Tbsp, dry roasted | 1.6g |
| Hazelnuts | 2 Tbsp, chopped | 1.4g |
| Pecans | 2 Tbsp, chopped | 1.3g |
| Walnuts | 2 Tbsp, chopped | 1g |
| Pumpkin Seeds | 2 Tbsp, roasted | 1g |
| Cashews | 2 Tbsp, dry roasted | .5g |
| Sesame Seeds | 2 Tbsp, roasted | .5g |
High-Fiber Intact Grains
| GRAIN | AMOUNT | FIBER |
| Barley (hulled) | 1/2 cup, cooked | 15.9g |
| Oats (rolled, steel-cut) | 1/2 cup, cooked | 8.25g |
| Bulgur | 1/2 cup, cooked | 4.1g |
| Barley (pearled) | 1/2 cup, cooked | 3g |
| Oat Bran | 1/2 cup, cooked | 2.85g |
| Quinoa | 1/2 cup, cooked | 2.6g |
| Amaranth |
1/2 cup, cooked |
2.6g |
| Kasha | 1/2 cup, cooked | 2.25g |
| Brown Rice (long grain) | 1/2 cup, cooked | 1.75g |
| Wild Rice | 1/2 cup, cooked | 1.5g |
High-Fiber Beans & Legumes
| BEAN/LEGUME | AMOUNT | FIBER |
| Navy Beans | 1/2 cup, cooked | 9.55g |
| White Beans | 1/2 cup, cooked |
9.3g |
| Black Beans | 1/2 cup, cooked | 8.3g |
| Kidney Beans | 1/2 cup, cooked | 8.25g |
| Split Peas | 1/2 cup, cooked | 8.15g |
| Garbanzo Beans | 1/2 cup, cooked | 8g |
| Lentils | 1/2 cup, cooked | 7.8g |
| Pinto | 1/2 cup, cooked | 7.7g |
| Lima Beans | 1/2 cup, cooked | 7g |
| Soy Beans (edamame) |
1/2 cup, cooked |
3.8g |
Sources:
Health.gov. Dietary Guidelines 2015-2020. https://health.gov/dietaryguidelines/2015/guidelines/appendix-7. Accessed June 7, 2018.
NHANES 2009-2010. Fiber intake of the U.S. Population. https://www.ars.usda.gov/ARSUserFiles/80400530/pdf/DBrief/12_fiber_intake_0910.pdf. Published September 2014. Accessed June 7, 2018.
Dietary fiber and risk of coronary heart disease: a pooled analysis of cohort studies. Arch Intern Med. 2004 Feb 23;164(4):370-6.
Glycemic index, glycemic load, and dietary fiber intake and incidence of type 2 diabetes in younger and middle-aged women. Am J Clin Nutr. 2004 Aug;80(2):348-56.
USDA Food Composition Databases. https://ndb.nal.usda.gov/ndb/. Accessed June 7, 2018.
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