Berries and apples are other high fiber fruits 14 , The fiber from fruit can improve fullness, especially when paired with food that contains fat and protein, such as nut butter or cheese. In contrast, refined grains have been stripped of their vitamin-containing germ and fiber-rich bran.

This makes the grain last longer but also takes away the most nutritious parts, leaving only a fast-absorbing carb. Try replacing at least half of the refined grains in your diet with whole grain versions. In addition to oatmeal or brown rice, try 16 :. But if your fiber intake is low, you might consider taking a supplement.

First, they can cause stomach discomfort and bloating. To reduce this, introduce a fiber supplement gradually and drink plenty of water.

Second, these supplements can interfere with the absorption of certain medications. There are several promising fiber supplements on the market. Chia seeds are nutritional powerhouses. They provide omega-3 fatty acids , protein, vitamins, and minerals, as well about 10 grams of fiber per ounce Insoluble fiber helps keep your digestive tract moving and is important for colon health.

Flax seeds are another high fiber choice, providing 2 grams per tablespoon. Chia seeds deliver insoluble fiber, which promotes normal digestion and may lower your risk of diabetes.

Proponents of juicing say juice — especially cold-pressed veggie juice — is a good way to incorporate a lot of vegetables into your diet. Yet even unpasteurized, cold-pressed juices have been stripped of fiber, leaving only a concentration of carbs, specifically in the form of sugar.

While vegetable juices have less sugar than fruit juices, they have far less fiber than you get from eating whole vegetables.

Eating fruits and vegetables in whole form, rather than juice, ensures that you get more fiber and less sugar. Avocados are incredibly nutritious fruits. In fact, half an avocado delivers 5 grams of fiber Avocados have been linked to a lower risk of metabolic syndrome , a condition that increases your chances of heart disease, stroke, and type 2 diabetes Avocados are rich in monounsaturated fats and fiber.

An ounce of almonds has close to 4 grams of fiber. Seeds and nuts provide protein, healthy fats, and fiber. When baking, choose a flour that will add extra nutrition to muffins, breads, and other baked goods.

You can easily replace white flour with whole wheat pastry flour. This fine-textured flour has more than 5 times as much fiber as white flour 15 , For example, an ounce of coconut flour has 10 grams of fiber, while the same amount of soy flour has 7 grams 17 , Several other non-wheat flours have about 3 grams of fiber per ounce — the same as whole wheat flour.

These include almond, hazelnut, chickpea, buckwheat, and barley flours 19 , 20 , 21 , Replace all-purpose flour with alternatives. These include whole wheat flour and flours made from nuts, coconut, and other whole grains. For the most fiber, choose raspberries or blackberries at 8 grams per cup.

Other good choices are strawberries 3 grams and blueberries 4 grams 23 , 24 , 25 , Add berries to cereal and salads, or pair them with yogurt for a healthy snack. Frozen and fresh berries are equally healthy. Legumes — that is, beans, dried peas, and lentils — are an important part of many traditional diets.

Replacing meat with legumes in a few meals per week is linked to an increased life span and a decreased risk of several chronic diseases.

Their positive impact on the gut microbiome may be partially responsible for these benefits 28 , Beans are highly nutritious foods that may reduce the risk of chronic disease.

They provide protein and high amounts of fiber. For instance, one small apple has 3. Similarly, a small potato has 3 grams of fiber, one of which is from the skin 32 , Fruit and vegetable peels are rich in fiber.

Peels provide roughage needed for healthy digestion and preventing constipation. Whole plant foods are the ideal way to get fiber. Some foods — including yogurt, granola bars, cereals, and soups — may have functional fibers added to them.

Also, read the nutrition label to see how many grams of fiber are in a serving. Over 2. When shopping processed foods, check the ingredient list for fiber.

Also, check the nutrition label for the grams of fiber per serving. Spread your fiber intake throughout the day. Focus on eating high fiber foods at each meal, including snacks. By adopting some of these strategies, you can increase your fiber intake to optimal amounts. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Fiber is indigestible material found in foods. Studies show that fiber has various health benefits, including weight loss and improved digestive….

Fiber intake depends on age, gender, and sex. Find out how much fiber you need, where to get it, and the best way to increase your daily intake. Do you know the difference between soluble and insoluble fiber?

Find out and learn how to get your recommended daily dietary fiber. It turns out fiber is more than just a constipation relief aid. New research is revealing it can also transform your gut biome and health for the….

When it comes to losing weight, not all fiber is created equal. Only viscous dietary fibers have been shown to help people lose weight.

While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —….

Carb counting is complicated. Thankfully, there are so many delicious high-fiber foods out there that will help you hit your fiber goal in no time. While apples may be our first thought when thinking of high-fiber foods to add to your diet—a medium-sized apple has 4 grams—there are plenty of other options that will give you even more fiber bang for your buck.

Here are 12 foods with more fiber than an apple. While all berries are a healthy choice, raspberries and blackberries come out on top with just under 9 grams of fiber per cup, not to mention a healthy dose of vitamin C.

While still delicious and fiber-rich, strawberries have only 3 grams of fiber per cup and blueberries have 4 grams. This recipe for Raspberry-Peach-Mango Smoothie Bowl is a sweet way to start the day.

Hello fiber! That's nearly one-third of the daily fiber recommendation for women. Black beans are also a great source of protein, with 7 grams per serving. Rinse canned beans prior to use to help reduce the sodium. For a filling, fiber-packed and easy lunch or dinner, try this Brazilian Black Bean Soup.

Beyond their heart-healthy fats and super-delicious taste, there is even more reason to love avocados-there are about 7 grams of fiber in half an avocado. Holy guacamole! Try this recipe for Avocado Hummus at your next get-together, for a dip you can feel good about serving.

When you think of fiber, artichokes might not be one of the first foods that come to mind, but they should be—1 cup of cooked artichoke hearts contains 6 grams of fiber! Artichokes are also a good source of potassium, a mineral and electrolyte which is important for heart function and can help maintain normal blood pressure.

Artichoke hearts star in this recipe for Creamy Artichoke Pasta. A member of the legume family, lentils are extremely versatile and have a tender bite when cooked. Looking for a creative way to eat more lentils?

Try adding them to a smoothie! Aside from fiber, they also have protein that makes a drink filling enough to be a meal. This favorite fall tuber offers 5 grams of fiber in a medium spud. Sweet potatoes also deliver vitamin A, an important vitamin for healthy vision and immune function.

Turn sweet potatoes into a satisfying meal with this recipe for Chili-Topped Sweet Potatoes. This little legume delivers a big fiber punch. Also called garbanzo beans, chickpeas are a vegan-friendly source of protein. Try this minute recipe for Chickpea Curry. For a fiber-rich and filling breakfast, reach for oatmeal.

This Banana Oatmeal is an easy recipe for busy weekday mornings. Peas are finally starting to get the recognition they deserve for being a plant-protein powerhouse, but they are also a great source of fiber.

We are big fans of them in our Cauliflower Fried Rice with Steak. Pears boast an impressive 6 grams of fiber for one medium fruit. You can also cook them to make your own "pearsauce" just the way you would applesauce, says test kitchen manager Breana Killeen, M.

She recommends adding cardamom and vanilla for extra flavor. Swap your whole-wheat crackers for these crispbreads with double the fiber, about 5 grams per 3 crispbreads. Top with hummus or guacamole—which add even more grams—to take your snacking game to the next level.

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Even though you can't digest fiber, this nutrient plays a critical role in health. Dietary fibers are categorized based on their solubility in water. There are two main categories of fiber: soluble and insoluble. Soluble fibers dissolve in water and can be fermented or broken down by your intestinal bacteria, which releases gas as well as beneficial compounds called short-chain fatty acids SCFAs.

Sources of soluble fiber include oats, fruits, and beans. There are different categories of soluble fiber, each with different effects on health:. This type of fiber passes through your digestive system intact. Insoluble fiber is concentrated in foods like whole grains, nuts, and seeds.

Most whole foods contain a combination of insoluble and soluble fibers, but some are more concentrated in one than the other. Fiber supplements usually contain one type of fiber, such as psyllium husk, which is a type of soluble fiber. Fiber is well-known for its positive impact on the digestive system, but it benefits health in other ways, too.

Both insoluble and soluble fiber help you have comfortable and regular bowel movements. Insoluble fiber bulks up your poop and helps promote comfortable bowel movements, while soluble fiber attracts water to your stool, which helps keep it soft and easy to pass.

When soluble fiber is fermented by your gut bacteria, it produces compounds called short-chain fatty acids SCFAs , such as butyrate, acetate, and propionate. SCFAs positively impact gut health in a number of ways by nourishing intestinal cells, regulating intestinal inflammation, and strengthening the gut lining.

Diets high in fiber can also help prevent and treat digestive conditions like constipation and diverticular disease. Following a high-fiber diet could help reduce your risk of a number of health conditions, including colon cancer, heart disease, and type 2 diabetes. Fiber is important for regulating intestinal inflammation, promoting a healthy body weight, and reducing cholesterol levels, all of which are critical for lowering disease risk.

Fiber helps you feel full and satisfied after eating, which could help you maintain a healthy body weight. Soluble fiber slows down your digestion and the absorption of nutrients, which helps you feel fuller for longer.

A study that included people found that, compared to all other dietary components, fiber intake was the strongest predictor of weight loss. Diets linked to healthy body weight like the Mediterranean diet and plant-based diets are high in fiber-rich foods like beans, vegetables, fruits, and nuts.

Having high cholesterol levels has been associated with an increased risk of heart disease. Fortunately, following a nutritious, high-fiber diet can help promote healthy blood lipid levels and protect your heart. Fiber helps decrease cholesterol absorption by the body and increases its excretion.

This is why following a high-fiber diet has been shown to lower blood levels of cholesterol and reduce heart disease risk. In a umbrella review of 31 meta-analyses, all of the included studies found significant reductions in coronary heart disease, stroke, and death from heart disease when comparing the highest versus lowest dietary fiber intake.

There are plenty of fiber-rich foods that suit most every dietary preference. Your fiber needs depend on your gender and age. Here are the current daily fiber recommendations from the United States Institute of Medicine IOM :. Hitting the recommended daily fiber intake for your gender and age can help support overall health and reduce the risk of medical conditions like heart disease, colon cancer, and type 2 diabetes.

In fact, the average American consumes just 15 grams of fiber per day. A large study of 86, U. adults found that those with a higher intake of dietary fiber were at a significantly lower risk of death from all causes, including heart disease and cancer-related death, compared to participants with a lower fiber intake.

This means that even if your current diet lacks fiber, you can easily reduce your risk of a number of health conditions by enjoying more fiber-rich foods.

When increasing your fiber intake, do so slowly. Increasing your fiber intake too quickly could cause digestive symptoms like bloating and gas. Eating more fiber-rich foods is a smart way to promote digestive health and reduce your risk of health conditions like heart disease, constipation, and colon cancer.

If your current diet is lacking fiber, try choosing a few of the fiber-rich foods listed in this article and slowly adding them to your daily eating pattern. Akbar A, Shreenath AP.

High fiber diet. In: StatPearls. StatPearls Publishing; Williams BA, Mikkelsen D, Flanagan BM, Gidley MJ. J Anim Sci Biotechnol. doi: Oregon State University. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO.

The health benefits of dietary fibre. Prasad KN, Bondy SC. Dietary fibers and their fermented short-chain fatty acids in prevention of human diseases. Bioactive Carbohydrates and Dietary Fibre. Parada Venegas D, De la Fuente MK, Landskron G, et al.

Short chain fatty acids Scfas -mediated gut epithelial and immune regulation and its relevance for inflammatory bowel diseases. Front Immunol. Ma Y, Hu M, Zhou L, et al. Dietary fiber intake and risks of proximal and distal colon cancers: A meta-analysis.

Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM. Fiber intake predicts weight loss and dietary adherence in adults consuming calorie-restricted diets: The pounds lost Preventing overweight using novel dietary strategies study.

This can help relieve and prevent both constipation and diarrhea. Eating plenty of fiber can also reduce your risk for diverticulitis inflammation of small pouches in the wall of the intestine , hemorrhoids, gallstones, kidney stones, and provide some relief for irritable bowel syndrome IBS.

Some studies have also indicated that a high-fiber diet may help to control stomach acid and reduce your risk for gastroesophageal reflux disorder GERD and ulcers. A diet high in fiber—particularly insoluble fiber from cereals—can lower your risk for type 2 diabetes.

If you already have diabetes , eating soluble fiber can slow the absorption of sugar and improve your blood sugar levels. There is some research that suggests eating a high-fiber diet can help prevent colorectal cancer, although the evidence is not yet conclusive.

Diets rich in high-fiber foods are also linked to a lower risk for other common digestive system cancers , including stomach, mouth, and pharynx. Skin health. When yeast and fungus are excreted through the skin, they can trigger outbreaks or acne.

Eating fiber, especially psyllium husk a type of plant seed , can bind and remove toxins from your body, improving the health and appearance of your skin. Heart health. Fiber, particularly soluble fiber, is an important element of any heart-healthy diet.

Eating a diet high in fiber can improve cholesterol levels by lowering LDL bad cholesterol. Soluble fiber in particular helps bind the bad cholesterol and prevents it from being stored in the body. A high fiber intake can also reduce your risk for metabolic syndrome, a group of risk factors linked to coronary heart disease, diabetes, and stroke.

Fiber can also help to lower blood pressure , reduce inflammation, improve levels of HDL good cholesterol, and shed excess weight around the abdomen. BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more.

Take the assessment and get matched with a therapist in as little as 48 hours. As well as aiding digestion and preventing constipation, fiber adds bulk to your diet, a key factor in both losing weight and maintaining a healthy weight.

Adding bulk can help you feel full sooner. Since fiber stays in the stomach longer than other foods, that feeling of fullness will stay with you much longer, helping you to eat less. High-fiber foods such as fruits and vegetables tend to be low in calories, so by adding fiber to your diet, it's easier to cut calories.

Depending on your age and gender, nutrition experts recommend you eat at least 21 to 38 grams of fiber per day for optimal health. Research suggests that most of us aren't eating half that amount.

While hitting your daily target may seem overwhelming at first, by filling up on whole grains, vegetables, fruit, legumes, nuts, and seeds you can get the fiber you need to start reaping the health benefits.

Refined or processed foods are lower in fiber content, so try to make whole grains an integral part of your diet. There are many simple ways to add whole grains to your meals. Start your day with fiber. Look for whole-grain cereals to boost your fiber intake at breakfast.

Simply switching your breakfast cereal from Corn Flakes to Bran Flakes can add an extra 6 grams of fiber to your diet; switching to All-Bran or Fiber-One will boost it even more.

If those cereals aren't to your liking, try adding a few tablespoons of unprocessed wheat bran to your favorite cereal. Replace white rice, bread, and pasta with brown rice and whole-grain products.

Choose whole-grain bread for toast and sandwiches. Experiment with wild rice, barley, whole-wheat pasta, and bulgur.

These alternatives are higher in fiber than their more mainstream counterparts—and you may find you love their tastes. If you've never eaten whole wheat products or it's been a while, start with replacing half your regular product such as pasta with the whole wheat version to get used to the flavor.

Read nutrition labels. Bulk up your baking. When baking at home , substitute whole-grain flour for half of the white flour, since whole-grain flour is heavier than white flour.

In yeast breads, use a bit more yeast or let the dough rise longer. Try adding crushed bran cereal or unprocessed wheat bran to muffins, cakes, and cookies.

Or add psyllium husk to gluten-free baked goods, such as breads, pizza dough, and pasta. Add flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol.

Ground flaxseed is best since the body can't break down the outer hull, so it will pass through the gut undigested. You can grind the seeds in a coffee grinder or food processor and add to yogurt, applesauce, or breakfast cereals.

You can also buy it pre-ground, but store it in the fridge, as the heart-healthy fat it contains can oxidize and spoil quickly. Most fruits and vegetables are high in fiber, another good reason to include more in your daily diet.

Here are some simple strategies that can help:. Add fruit to your breakfast. Berries are high in fiber, so try adding fresh blueberries, raspberries, strawberries, or blackberries to your morning cereal or yoghurt. Keep fruit and vegetables at your fingertips.

Wash and cut fruit and veggies and put them in your refrigerator for quick and healthy snacks. Choose recipes that feature these high-fiber ingredients, like veggie stir-fries or fruit salad. Replace dessert with fruit. Eat a piece of fruit, such as a banana, apple, or pear, at the end of a meal instead of dessert.

Top with cream or frozen yogurt for a delicious treat. Eat whole fruits instead of drinking fruit juice. You'll get more fiber and consume fewer calories.

An 8oz glass of orange juice, for example, contains almost no fiber and about calories, while one medium fresh orange contains about 3g of fiber and only 60 calories. Eat the peel. Peeling can reduce the amount of fiber in fruits and vegetables, so eat the peel of fruits such as apples and pears.

Incorporate veggies into your cooking. Add pre-cut fresh or frozen vegetables to soups and sauces. For example, mix chopped frozen broccoli into prepared spaghetti sauce or toss fresh baby carrots into stews. Bulk up soups and salads.

Liven up a dull salad by adding nuts, seeds, kidney beans, peas, or black beans. Artichokes are also very high in fiber and can be added to salads or eaten as a snack. Beans, peas, lentils, and rice make tasty high-fiber additions to soups and stews.

Make snacks count. Fresh and dried fruit, raw vegetables, and whole-grain crackers are all good ways to add fiber at snack time. A handful of nuts can also make a healthy, high-fiber snack. If you're new to eating high-fiber foods, it's best to start by gradually adding fiber to your diet and increasing your water intake.

Fiber absorbs water so the more fiber you add to your diet, the more fluids you should drink. Suddenly adding a large amount of fiber to your diet can sometimes cause side effects such as abdominal cramps, intestinal gas, bloating, or diarrhea.

You can also become constipated if you increase the fiber without also increasing your fluid intake. These symptoms should go away once your digestive system becomes used to the added fiber. Fast food is often cheap and convenient, but finding a healthy meal with enough fiber can be a challenge.

Many fast food meals are packed with calories, sodium, and unhealthy fat with little or no dietary fiber. Even a seemingly healthy salad from a fast food restaurant is often light on fiber—simple lettuce greens provide only about 0.

Look for salads that include other vegetables, and whenever possible, up the fiber content by adding your own nuts, beans, or corn. While the best way to get fiber in your diet is from foods naturally rich in fiber—fruit, vegetables, whole grains, beans, nuts—when that proves difficult, taking a fiber supplement can help make up the shortfall.

Supplements can also be useful to top up your daily intake while you transition to a high-fiber diet. Fiber supplements come in a variety of forms, including powders you dissolve in water or add to food, chewable tablets, and wafers. However, there are some drawbacks to getting your fiber from supplements instead of fiber-rich foods:.

If you decide to take a fiber supplement, start with small amounts and gradually build up to avoid any abdominal bloating and gas, and drink plenty of fluids. Eating to prevent heart disease and improve cardiovascular health.

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