10 High Fiber Foods

Let’s talk about some common nutrient-dense (and tasty!) high fiber foods you can include in your daily diet.

The recommended fiber intake for men is a minimum of 38 grams a day, while women should shoot for at least 25 grams daily. The average American only gets around 10 – 15 grams of fiber a day, which is around 10 – 28 grams short. Simpling adding or swapping for high fiber foods can make a big difference.

Here are some high fiber foods, readily available at your local grocery store. While shopping, try thinking of your cart like a plate – about half should be fruits and vegetables and approximately one quarter should be whole grains. Try making a few high fiber swaps this week.

1. Oats

Start your day off right with some fiber-filled oats. One-half cup of dry oats will make one cup of cooked, tasty, stick-to-your-ribs breakfast. No need for instant oatmeal from the store! Simply combine ½ cup of old-fashioned rolled oats with 1 cup of water. Microwave for 90 seconds and flavor with peanut butter, honey, maple syrup, berries, or chocolate chips. You can also use oats to make our favorite granola!

Nutrition Facts (W)
Serving Size	½ c dry	% Daily Value
Fiber	4 g	16%

Nutrition Facts (M)
Serving Size	½ c dry	% Daily Value
Fiber	4 g	11%

2. Lentils

These utility legumes are used in cuisines from around the world. Hearty and fulfilling, lentils can warm your heart and fill your belly with fiber. Quick-cooking, a serving size of ¼ cup dry makes just over a half cup of cooked lentils as part of a quick dinner. There are a wide variety of types of lentils for every texture need. Adding lentils to ground beef for gringo tacos (ground beef) not only adds a health benefit but is also a cost-effective way to put food on the table.

Nutrition Facts (W)
Serving Size	¼ c dry	% Daily Value
Fiber	5 g	20%

Nutrition Facts (M)
Serving Size	¼ c dry	% Daily Value
Fiber	5 g	13%

3. Flax Seed

Just one Tablespoon of flaxseed packs a powerful punch. Filled with omega-3 fatty acids, this fiber-filled powerhouse has just under three grams in each serving. Grind flax to crack open the full fiber potential.

Nutrition Facts (W)
Serving Size	1 Tbs	% Daily Value
Fiber	2.8 g	11%

Nutrition Facts (M)
Serving Size	1 Tbs	% Daily Value
Fiber	2.8 g	7%

4. Popcorn

A family favorite that can be made healthy! One serving is 2 Tablespoons of kernels, making around 3-4 cups of popped corn. This snack can add a whopping 7 grams of fiber to your daily intake! Top with coconut oil and sea salt for a dose of medium-chain triglycerides.

Nutrition Facts (W)
Serving Size	2 Tbs dry	% Daily Value
Fiber	7 g	28%

Nutrition Facts (M)
Serving Size	2 Tbs dry	% Daily Value
Fiber	7 g	18%

5. Broccoli

One cup of this cruciferous veggie adds 5 grams of fiber and a whole host of other benefits! Roasted, steamed, or raw, this standard American vegetable can easily find its way to your table.

Nutrition Facts (W)
Serving Size	2 Tbs dry	% Daily Value
Fiber	5 g	20%

Nutrition Facts (M)
Serving Size	2 Tbs dry	% Daily Value
Fiber	5g	13%

6. Raspberries

This deep red berry holds 8 grams of fiber in just one cup. Sweet, tart, and oh-so-snackable!

Nutrition Facts (W)
Serving Size	1 cup	% Daily Value
Fiber	5 g	20%

Nutrition Facts (M)
Serving Size	1 cup	% Daily Value
Fiber	5 g	13%

7. Pear

One medium-sized bartlett pear gives you and your microbiome 5.5 grams of fiber, but pears of all varieties are filled with fiber. The majority of the fiber is found in the skins, so keep those on for maximum benefit. Yum!

Nutrition Facts (W)
Serving Size	1 med	% Daily Value
Fiber	5.5 g	22%

Nutrition Facts (M)
Serving Size	1 med	% Daily Value
Fiber	5.5 g	14%

8. Black beans or beans of any variety

Buy them dry and cook them yourself, or get them canned and ready to go. This musical fruit packs 5 grams of fiber in just ½ cooked cup!

Nutrition Facts (W)
Serving Size	½ cup	% Daily Value
Fiber	5 g	20%

Nutrition Facts (M)
Serving Size	½ cup	% Daily Value
Fiber	5 g	13%

9. Almonds

Heart-healthy and gut-friendly, this snack offers 3.5 grams of fiber in just ONE ounce!

Nutrition Facts (W)
Serving Size	1 oz	% Daily Value
Fiber	3.5 g	14%

Nutrition Facts (W)
Serving Size	1 oz	% Daily Value
Fiber	3.5 g	9%

10. Avocado

A bit of a surprise, this savory fruit serving size is 1/3 of a medium-sized avocado. One serving offers monounsaturated fats, nearly 20 vitamins and minerals, and 3 grams of fiber!

Nutrition Facts (W)
Serving Size	1 oz	% Daily Value
Fiber	3 g	12%

Nutrition Facts (M)
Serving Size	1 oz	% Daily Value
Fiber	3 g	8%

Don’t see your favorite snack or food staple on this list? Wonder how they stack up to the high fiber foods? Check out the nutrition facts using this handy calculator and see how it fuels you and your native gut bacteria.