Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer. She has authored or co-authored 10 books for consumers about nutrition at all stages of life.

Fiber is a nutrition rock star with some pretty amazing health benefits. Research, like the review in Nutrients , credits eating more fiber with weight loss, healthier gut bacteria, more regularity in your gut in other words, better poops , a healthy heart and decreased risk of diabetes.

On average, Americans only eat 16 grams of fiber a day—far from the 28 g recommended in the Dietary Guidelines for Americans on a 2,calorie eating plan.

In this seven-day high-fiber meal plan, your meals and snacks for the week are all planned for you to make it easy and delicious to get your fill of fiber every day.

This plan includes plenty of fruits, vegetables, whole grains, legumes, nuts and seeds. Not only that but the foods in each category are known to have the highest fiber content—think chickpeas, pears, oatmeal, black beans and chia seeds. Whether you follow this meal plan exactly or just take a few ideas from it here and there, you'll have a much easier time getting the fiber you need to feel better and stay healthy.

If you're not used to eating high-fiber foods, introduce them into your diet slowly and drink extra water throughout the day.

Eating too much fiber too quickly can lead to stomach cramping, gas and bloating. We set this plan at 1, calories a day with modifications to bump it up to 1, or 2, calories, depending on your calorie needs. Tip: Pack your meals in airtight meal-prep containers to keep them fresh for the week.

Daily Totals: 1, calories, 52 g protein, g carbohydrate, 38 g fiber, 50 g fat, 1, mg sodium. Daily Totals: 1, calories, g protein, g carbohydrate, 42 g fiber, 53 g fat, 1, mg sodium. To Make it 1, Calories: Add 1 small pear to lunch and 2 Tbsp.

natural peanut butter to P. To Make it 2, Calories: Include all modifications for the 1, calorie day, plus increase to 2 servings Baked Banana-Nut Oatmeal Cups at A. snack and add 1 serving Guacamole Chopped Salad to dinner. Daily Totals: 1, calories, 67 g protein, g carbohydrates, 42 g fiber, 68 g fat, 1, mg sodium.

A green or unripe banana also contains a significant amount of resistant starch , an indigestible carbohydrate that functions like fiber. Fiber content: 3. Try a banana and nut butter sandwich for fiber and protein. The carrot is a root vegetable you can eat raw or cooked.

In addition to fiber, carrots provide vitamin K, vitamin B6, magnesium, and beta carotene, an antioxidant that gets turned into vitamin A in your body. Try carrots in a veggie-loaded soup.

The beet , or beetroot, is a root vegetable that contains valuable nutrients, such as folate, iron, copper, manganese, and potassium. Beets also provide inorganic nitrates , nutrients that may have benefits for blood pressure regulation and exercise performance.

Try beets in a lemon dijon beet salad. Broccoli is a type of cruciferous vegetable and a nutrient-dense food. It provides fiber and also contains vitamin C, vitamin K, folate, B vitamins, potassium, iron, and manganese.

It also contains antioxidants and other nutrients that may help fight cancer. Broccoli is also relatively high in protein, compared with other vegetables.

Fiber content: 2. Find out how to incude broccoli in slaws and other dishes. Artichokes are high in many nutrients and are a good source of fiber.

Fiber content: 6. Find out how to roast artichokes. Brussels sprout are cruciferous vegetables related to broccoli.

They contain fiber and are also high in vitamin K, potassium, folate, and potentially cancer-fighting antioxidants. Try a recipe for Brussels sprouts roasted with apples and bacon. Lentils are economical, versatile, and highly nutritious. They are a good source of fiber, protein, and many other nutrients.

Try this lentil soup with cumin, coriander, turmeric, and cinnamon. Kidney beans are a popular type of legume.

Like other legumes , they provide plant-based protein and various nutrients. Split peas are made from the dried, split, and peeled seeds of peas. Learn how to make hummus. Most legumes are high in protein, fiber, and various nutrients.

Prepared correctly, they offer a tasty and economical source of quality nutrition. Quinoa is a pseudo-cereal that provides fiber and is a useful source of protein for those on a plant-based diet.

It also contains magnesium , iron, zinc, potassium, and antioxidants, to name a few. Popcorn can be a fun and healthy way to increase fiber. Air-popped popcorn is very high in fiber, calorie for calorie. However, if you add fat or sugar, the fiber-to-calorie ratio will start to decrease significantly.

Fiber content: 1. Nearly all whole grains are high in fiber. Almonds are high in many nutrients, including healthy fats, vitamin E, manganese, and magnesium.

They can also be made into almond flour for baking. Fiber content: 4 grams per 3 tablespoons, or Chia seeds are highly nutritious, tiny black seeds. They are an excellent source of fiber and contain high amounts of magnesium, phosphorus, and calcium. Fiber content: 9.

Sweet potatoes can be a tasty bread substitute or base for nachos. Fiber content: A medium-sized boiled sweet potato without skin has 3. Dark chocolate can be a good source of nutrients and antioxidants.

Lentils, pears, celery, leafy greens, and oatmeal are all high in fiber. 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. Tips to help you and your family eat delicious, healthy food on a tight budget.

How focusing on the experience of eating can improve your diet. BetterHelp makes starting therapy easy. Take the assessment and get matched with a professional, licensed therapist. Millions of readers rely on HelpGuide. org for free, evidence-based resources to understand and navigate mental health challenges.

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Return Aging Well. Return Handbook. Healthy Living Aging in Place Sleep Online Therapy. About Us Meet Our Team Our Story Jeanne Segal, Ph. Harvard Health Partnership Audio Meditations Newsletter. What is fiber? Healthy Eating High-Fiber Foods Dietary fiber can keep you full, help you to lose weight, and improve your overall health.

Copy Link Link copied! Download PDF. By Lawrence Robinson and Jeanne Segal, Ph. The health benefits of fiber Tips for adding fiber to your diet Making the switch to a high-fiber diet Fiber in fast food Fiber supplements. Reviewed by Annette Snyder, MS, RD, CSOWM , a Certified Registered Dietitian at Top Nutrition Coaching working with clients seeking help for chronic dieting, gut issues, heart health, diabetes and pre-diabetes, and menopause What is fiber?

Fiber comes in two varieties: insoluble and soluble. The health benefits of fiber The latest figures show that nine out of ten Americans are not eating enough fiber—and people in other parts of the world are also falling well short.

Some of the benefits include: Digestive health. Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more.

Take Assessment HelpGuide is user supported. Learn more. More Information Helpful links. Dietary fiber: Essential for a healthy diet - The health benefits of fiber and how to fit more into your diet.

Mayo Clinic Fiber Nutrient List - National Nutrient Database list of different foods with their fiber content.

Aleixandre, A.

Use in moderation. Try including high fiver snack choices fresh fruit, Bran muffins, raw veggies, graham crackers, oatmeal cookies, wheat crackers. Nutrition counseling is available with a registered dietitian in the office.

For more information and to schedule an appointment, please call The Gastro Clinic at High Fiber Diet. Request an Appointment. Overview This diet furnishes adequate amounts of all the essential nutrients needed by the body along with a liberal fiber or roughage content.

Limit beverages with caffeine and alcohol as they act as a diuretic in the body. Increase fiber intake gradually to a goal of 35 grams per day. Do not exceed 50 grams per day. Eat slowly and chew your food thoroughly. On average, Americans only eat 16 grams of fiber a day-far from the 28 grams recommended on a calorie eating plan in the Dietary Guidelines for Americans.

Planning out your meals and snacks each week to meet the recommended amount of fiber can be a challenge. In this 7-day high-fiber meal plan, it's all planned for you to make it simpler and still delicious to get your fill every day.

The meals and snacks in this plan include plenty of fruits, vegetables, whole grains, legumes, nuts and seeds; not only that, but the foods in each category are known to have the highest fiber content-think raspberries, broccoli, oatmeal, black beans and chia seeds.

Whether you follow this meal plan exactly, or just take a few ideas from here and there, you'll have a much easier time getting the fiber you need to feel better and stay healthy. If you're not used to eating high-fiber foods, introduce them into your diet slowly and drink extra water throughout the day.

Eating too much fiber, too quickly can lead to stomach cramping. Not sure if this is the plan for you? We offer a variety of meal plans for different health conditions, needs and diets. Find the meal plan that works best for you. Pictured: Avocado Shrimp Chopped Salad. Breakfast calories, 6 grams fiber.

Southwestern Egg Breakfast. olive oil or coat pan with a thin layer of cooking spray 1-second spray. pico de gallo or salsa. shredded Cheddar cheese. Top beans with eggs, pico de gallo or salsa , and cheese. Top with hot sauce, if desired.

Lunch calories, 5 grams fiber. Spread 1 slice of bread with mustard and layer on turkey, tomato and cheese. Toast until the cheese begins to brown and melt. Top with other slice of toast. Snack calories, 6 grams fiber. Breakfast calories, 8 grams fiber. Cook oats and top with raspberries, honey and a pinch of cinnamon.

Lunch calories, 14 grams fiber. Southwestern Salad. Combine salad ingredients and top with 1 Tbsp. each olive oil and red-wine vinegar and a pinch each of salt and pepper.

Snack 62 calories, 3 grams fiber. Evening Snack 50 calories, 1 gram fiber. dark chocolate chips. Lunch calories, 6 grams fiber.

Spread baguette with cheese. Top with figs and honey. each olive oil and lemon juice. Split peas are made from the dried, split, and peeled seeds of peas.

Learn how to make hummus. Most legumes are high in protein, fiber, and various nutrients. Prepared correctly, they offer a tasty and economical source of quality nutrition. Quinoa is a pseudo-cereal that provides fiber and is a useful source of protein for those on a plant-based diet.

It also contains magnesium , iron, zinc, potassium, and antioxidants, to name a few. Popcorn can be a fun and healthy way to increase fiber. Air-popped popcorn is very high in fiber, calorie for calorie. However, if you add fat or sugar, the fiber-to-calorie ratio will start to decrease significantly.

Fiber content: 1. Nearly all whole grains are high in fiber. Almonds are high in many nutrients, including healthy fats, vitamin E, manganese, and magnesium. They can also be made into almond flour for baking.

Fiber content: 4 grams per 3 tablespoons, or Chia seeds are highly nutritious, tiny black seeds. They are an excellent source of fiber and contain high amounts of magnesium, phosphorus, and calcium.

Fiber content: 9. Sweet potatoes can be a tasty bread substitute or base for nachos. Fiber content: A medium-sized boiled sweet potato without skin has 3. Dark chocolate can be a good source of nutrients and antioxidants. Lentils, pears, celery, leafy greens, and oatmeal are all high in fiber.

However fiber comes in different forms and people consume different amounts of specific foods, which makes it hard to compare which food is highest in fiber for dietary purposes. Some top choices to add to the diet are chickpeas, lentils, split peas, oats, apples, pears, almonds, chia seeds, Brussels sprouts, and avocado.

Adding oatmeal, pulses, and fresh fruits and vegetables to the diet is a good way to increase your fiber intake. Opt for fruits and potatoes with their skins on and choose wholemeal bread over white bread. This table shows one example of how you can eat over 40 g of fiber in one day, based on data from the United States Department of Agriculture.

Learn more about how to create a fiber-rich diet in this dedicated article. Fiber is an important nutrient that may promote weight loss , lower blood sugar levels, and fight constipation.

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.

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The following shopping list offers a wide range of suggestions for getting started on a high-fiber plan. Note that this is not a definitive shopping list and you may find other foods that work better for you.

On a high-fiber diet, you'll want to try to include a source of dietary fiber at every meal. The following three-day meal plan offers a glimpse at what a few days on a well-balanced high-fiber diet could look like.

Note that this meal plan is not all-inclusive, and if you do choose to follow this diet, there may be other meals that are more appropriate for your tastes, preferences, and budget.

Like all diets, the high-fiber diet has its benefits and drawbacks—although the pros of this diet are hard to beat. Consuming dietary fiber helps keep bowel movements regular and prevents constipation and hemorrhoids.

Fiber may also be helpful for those with certain digestive conditions. A study shows that people with irritable bowel syndrome IBS can benefit from soluble and prebiotic fiber when it's added slowly to their diet.

In addition, research indicates that increased fiber consumption can help those with Crohn's disease manage their symptoms. Not only does dietary fiber promote a healthy heart, but research shows that it can also help to lower the risk of death from cardiovascular disease.

Dietary fiber helps promote weight loss because it's filling while also being low in calories. And when you eat more high-fiber foods, you have less room in your diet for foods that are not as nutrient-dense, such as refined carbohydrates.

Fibrous foods can also be a good source of lean protein, instead of higher-fat sources like red meat. One study published in found that simply focusing on adding more fiber to your diet can lead to weight loss almost as effectively as following a strict American Heart Association diet.

A review of studies found that dietary fiber lowers the risk of cancer death as well. In particular, the improved digestion associated with dietary fiber may help reduce the risk of colon cancer.

High fiber intake can also reduce blood sugar levels, which is important for those with diabetes. Research shows that a fiber-rich diet can both prevent and help treat type 2 diabetes. Following a high-fiber diet is safe and healthy to continue for the long term. A high-fiber diet may cause some discomfort at first, but you may find that the downsides are relatively minor and can be overcome.

High-fiber foods, especially beans, have a reputation. Yes, it's true that they can cause or worsen intestinal gas. It may be embarrassing, but it's harmless and a sign that the good bacteria in the gut are doing their job.

And prebiotic fiber can actually help make that gas less smelly. Consuming more fiber than your body can handle may cause gas, bloating, abdominal pain, loose stools or diarrhea, and even constipation. While these symptoms are typically mild, some people may experience more intestinal discomfort than others.

Both gas and bloating are a result of consuming too much fiber, too fast. So if you plan to start a high-fiber diet, do it gradually. Add fiber a little bit at a time so that your digestive system can handle it.

Some foods that are high in fiber are also high in FODMAPs , a group of carbohydrates that can cause symptoms in people with certain bowel diseases. Most people aren't getting enough fiber in their current diet. So some people may find that cooking with high-fiber foods is unfamiliar territory and takes time to learn.

Without any formal guidelines to follow, some people may not understand how to boost their fiber intake while also eating healthfully. A high-fiber diet can be a healthy choice when it includes a variety of nutritious foods. Following a high-fiber diet while also consuming too many processed foods and added sugars is not a balanced approach to health.

A high-fiber diet abundant in whole grains, vegetables, fruits, and legumes is closely aligned with current dietary guidelines for a healthy, balanced diet. The U. Department of Agriculture USDA advises consuming a variety of fruits, vegetables, grains, protein, and low-fat dairy products.

The USDA also recommends that Americans consume more fiber to meet their recommended daily intake. A balanced diet that includes fiber-rich foods can also promote weight loss. To lose weight, the USDA recommends a reduction of calories per day—but this number can vary based on age, sex, weight, height, and level of physical activity.

To get an estimate of your own calorie needs, try this calculator. Consuming more fiber-rich foods has several health benefits, including helping with weight loss. A diet high in fiber that also encourages a variety of nutrient-dense foods adheres to federal guidelines for a well-balanced diet.

The evidence is convincing: Adding more fiber to your diet is a smart way to improve your health and, most likely, lose weight. Just use caution if you have any digestive health concerns or inflammatory bowel disease, and always add fiber to your diet gradually instead of all at once.

If you do have a health condition and are interested in learning how you might benefit from a high-fiber diet, consult your healthcare provider for more advice.

While we do not endorse fad diet trends or unsustainable weight loss methods, we present the facts so you can make an informed decision that works best for your nutritional needs, genetic blueprint, budget, and goals.

Exercise, sleep, and other lifestyle factors also play a major role in your overall health. The best diet is always the one that is balanced and fits your lifestyle.

University of California San Francisco. Increasing fiber intake. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The health benefits of dietary fibre. Veronese N, Solmi M, Caruso MG, et al. Dietary fiber and health outcomes: an umbrella review of systematic reviews and meta-analyses.

Am J Clin Nutr. Slavin JL, Lloyd B. Health benefits of fruits and vegetables. Adv Nutr. McRae MP. Dietary fiber intake and type 2 diabetes mellitus: an umbrella review of meta-analyses. J Chiropr Med. Blackberries, raw. FoodData Central.

Department of Agriculture. Raspberries, raw. Strawberries, raw. Blueberries, raw. Quick cooking oats. Edamame, shelled. Seeds, flaxseed. Appointments at Mayo Clinic Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations.

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Products and services. Chart of high-fiber foods By Mayo Clinic Staff. Recipes related to high fiber foods Cannellini bean and vegetable salad Quick bean and tuna salad High-fiber recipes. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry.

Show references Dietary Guidelines for Americans. Department of Health and Human Services and U. Department of Agriculture.

Accessed July 10, Duyff, RL. Carbs: Sugars, starches, and fiber. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide.

Houghton Mifflin Harcourt; Interactive nutrition facts label. Food and Drug Administration. USDA National Nutrient Database for Standard Reference, Legacy Release.

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Mayo Clinic Press Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. CALORIES PER SERVING AUTHOR Kelly Kennedy, RDN. REVIEWED BY Lynn Grieger, RDN, CDCES. Print Download Pinterest. PREP TIME 5 min. Ingredients 2 lemons, juiced.

Directions 1 Place lemon juice and garlic in a food processor or blender, and process until well blended. Nutrition Facts Amount per serving Serving size ¼ cup. calories total fat 10g.

saturated fat 1. protein 4g. carbohydrates 11g. fiber 2. sugar 1. added sugar 0g. sodium mg. TAGS: Sesame , Diabetes-Friendly , Gluten-free , Anti-Inflammatory , Mediterranean , Vegetarian , Vegan , Snack. Rate recipe. Share recipe Facebook Twitter Pinterest Copy Link.

RELATED: 8 Creative Oatmeal Recipes Additional reporting by Brianna Steinhilber. Editorial Sources and Fact-Checking. Resources Reynolds A, Mann J, Cummings J, et al.

Carbohydrate Quality and Human Health: A Series of Systematic Reviews and Meta-Analyses. The Lancet. February 2, Dietary Fiber: Essential for a Healthy Diet. Mayo Clinic. November 4, Kelly RK, Calhoun J, Hanus A, et al. Increased Dietary Fiber Is Associated With Weight Loss Among Full Plate Living Program Participants.

Frontiers in Nutrition. April 17, Garden-Robinson J. Pulses: The Perfect Food, Healthy to Eat, Healthy to Grow; Peas-Lentils-Chickpeas. North Dakota State University. October Farvid MS, Spence ND, Holmes MD, Barnett JB. Fiber Consumption and Breast Cancer Incidence: A Systematic Review and Meta-Analysis of Prospective Studies.

July 1, Dietary Fiber. March 25, Dietary Guidelines for Americans, — [PDF]. Department of Agriculture and U. Department of Health and Human Services. December McManus KD. Should I Be Eating More Fiber? Harvard Health Publishing. February 27, Peas, Green, Raw. Department of Agriculture. April 1, Kidney Disease High and Moderate Potassium Foods.

Academy of Nutrition and Dietetics. March 5, The Basics of the Nutrition Facts Label. March 4, Avocado, Raw.