Eat More of These High-Fiber Foods!

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

three artichokes

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


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

chia seeds

Chia Seeds
2 Tbsp, dried
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


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
1/2 cup, cooked
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

Navy beans

Navy Beans 1/2 cup, cooked 9.55g
White Beans 1/2 cup, cooked
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





Sources: Dietary Guidelines 2015-2020. Accessed June 7, 2018.

NHANES 2009-2010. Fiber intake of the U.S. Population. 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.  Accessed June 7, 2018.