Despite its many health benefits, fiber is lacking in the typical American diet.
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“These actions reduce the risk of developingcardiovascular disease and punch in 2 diabetes5,” Feller says.
It also helps your digestion run smoothly.
mbg tip
How much do I need?
(Pssstt… starting your day with afiber-rich breakfastcan help!)
Oats
Fiber:8 to 16 grams per cup.
Add blueberries or strawberries to the mix for an added boost.
Try this:Collagen-packed overnight oats recipe
Buckwheat
Fiber:17 grams per cup.
Just 1 cup contains 17 grams of fiber.
Try this:Chocolate buckwheat pancake recipe
Barley
Fiber:6 grams per cup.
Barleyis a key in of grain, commonly used as a base for grain bowls.
Quinoa
Fiber:4 grams per cup.
Quinoa is a whole grain, which means it’s naturally high in fiber.
White is the most common, and it contains about 4 grams of fiber per cup.
Try this:11 Quinoa Bowls That Make It Easy To Eat Clean
Avocado
Fiber:13.5 grams, one avocado.
“Avocadois rich ininsoluble fiber,” research specialist in oncology nutritionL.J.
Amaral, M.S., R.D., CSO, says.
“And it contains 13.5 grams of total dietary fiber.”
Try one of these9 avocado dessert recipes.
Apples
Fiber:4.4 grams, one medium apple.
“One medium apple contains over 4 grams of fiber,” Feller says.
Blackberries and raspberries both provide about 8 grams of fiber per cup, while blueberries provide 4 grams.
Try one of these9 antioxidant-rich breakfast recipes
Pears
Fiber:5 grams, one medium pear.
One medium-size pear contains more than 5 grams of fiber.
The fiber content in prunes helpsrelieve constipation.
Try this:5-ingredient chocolate energy bites
Guava
Fiber:9 grams per cup.
Try this:Homemade gluten-free guava coconut bars
Bananas
Fiber:3 grams, one medium banana.
Since bananas are berries, it’s no surprise they’re also high in fiber.
Eating one medium-sized banana increases your fiber intake by about 3 grams.
Try this:Healthy banana-maple collagen muffin recipe
Kale
Fiber:3 grams per 2 cups.
Eating 2 cups of baby kale provides nearly 3 grams of fiber.
Try this:Protein-packed green smoothie recipe
Broccoli
Fiber:5 grams per cup.
One cup of broccoli florets contains about 5 grams of fiber.
The veggies are also high in sulfurone of the most abundant minerals in the bodywhichhelps to metabolize food11.
In other words, these nutrient-packed florets can be great for the gut.
Try this:Garlic, tofu, & broccoli stir-fry recipe
Brussels sprouts
Fiber:3 grams per cup.
Try this:Vegan wild rice salad recipe
Cauliflower
Fiber:5 grams, one small head.
One small head of cauliflower contains 5 grams of dietary fiber.
Try this:Sunny collagen-turmeric smoothie
Artichokes
Fiber:7 grams per artichoke.
Surprisingly enough, artichokes are one of the highest sources of fiber from a vegetable.
Try this:Healthy spinach artichoke dip recipe
Sweet potatoes
Fiber:6 grams per sweet potato.
Eating one sweet potato with the skin on provides almost 6 grams of fiber.
Try this:Sweet potato breakfast porridge
Lentils
Fiber:15 grams per cup.
Try one of these 10lentil-based recipes.
Split peas
Fiber:16 grams per cup.
Split peas are similar to lentils, but they’re grown from a different plant: the field pea.
They’re called split peas because after being dried and hulled, they’re split down the middle.
One cup of cooked split peas contains 16 grams of dietary fiber.
Try this:Pea protein milk recipe
Chickpeas
Fiber:10 grams per cup.
Chickpeas are a staple in most diets but especially invegan and vegetarian diets.
The legumes provide high amounts ofplant-based proteinand fiber10 grams per cup.
When dried, they can also be ground into a fibrous,gluten-free flour.
She adds that they contain 9 grams of fiber per serving.
They also contain nutrients like iron, magnesium, and potassium.
Try this:5-ingredient artichoke salad
Almonds
Fiber:4 grams per ounce (or 14.9 g per cup.)
Try this:No-bake chocolate fudge recipe
Chia seeds
Fiber:9 grams per 2 tablespoons.
Just 2 tablespoons ofchia seedscontain more than 9 grams of fiber.
Adding these high-fiber seeds to youroatmealorsmoothieis a simple way to up your fiber intake first thing in the morning.
Try one of these 4chia pudding recipes
Sunflower seeds
Fiber:12 grams per cup.
Enjoy sunflower seeds as a tasty snack or on top of creamy soups.
One cup contains 12 grams of fiber.
They also provide 9% of the recommended daily intake for magnesium and 14% ofzinc.
How much fiber do I need per day?
The recommended fiber intake for adults is around 25 grams for women and 38 grams for men.
Can you get enough fiber from food alone?
Yes, you’re able to definitely get enough fiber from food alone.
Aim to eat a wide range of fruits and vegetables with each meal.
Fiber is an important nutrient that we don’t seem to be consuming enough of.
Luckily, these 25 fiber-filled foods above can easily up your fiber intake.
