Search
Close this search box.
Search
Close this search box.

10 High-Fiber Foods You Should Be Eating

Thanks to the highly-refined, modern American diet, the average American isn’t getting enough of one of the most important nutrients: fiber. Without a consistent intake of healthy, high-fiber foods in your diet, you’ll experience dips in energy, have difficulty losing weight, and also increase your risk of diabetes and inflammation.

Americans should consume 28 grams of fiber per day if they’re following a 2,000 calorie diet, according to the FDA. Unfortunately, we’re getting nowhere close to that amount. A recent report from the Food and Drug Administration says that the average American woman eats only 15 grams of fiber a day, while the average adult man consumes just under 19 grams per day.

Luckily, following a few smart swaps and intelligent additions to your diet can help get you reach these suggested intake goals. Using the USDA Food Composition Database, we’ve rounded up 10 go-to foods for fiber that all contain more than 10 percent of your DV (Daily Value) of the nutrient per standard serving size.

Pistachios

Fiber per 1 oz: 2.8 grams

These tiny nuts are filled with fiber, which helps keep your digestive system running smoothly. A one-ounce serving of pistachios will give you 2.8 grams of fiber, along with 6 grams of protein.

Pearled barley

Fiber per ½ cup (cooked): 3 grams

Incorporate this healthy grain into soups and stews, or even feature it as a side dish with some added spices. The dietary fiber found in this grain “helps you extract and remove cholesterol, which is correlated with heart disease,” explains Jessica Crandall, a Denver-based RD, Certified Diabetes Educator, and National Spokesperson for the Academy of Nutrition and Dietetics.

Oranges

Fiber per medium orange (peeled): 3.1 grams

If you can resist picking off every last bit of that pesky white stuff on the orange segments, you’ll retain more of the waist-whittling nutrient.

Bananas

Fiber per medium banana (peeled): 3.1 grams

If you’re craving something fruity, bananas are one of the best fiber-rich fruits to have. One banana has a little over 3 grams of fiber, and also contains a high amount of potassium, and essential nutrient that helps regulate blood pressure.

Avocado

Fiber per ¼ avocado: 3.4 grams

It’s not the spinach leaves that are going to fill you up, but rather that creamy avocado you slice on top of them. On average, one medium avocado contains around 10-13 grams of filling fiber and adding it to your meals or finding a few awesome avocado recipes can increase satiety tremendously.

Canned pumpkin

Fiber per ½ cup: 3.6 grams

You should be eating this fall-favorite vegetable year round for its high fiber content. Despite being pureed, each half-cup serving of delicious pumpkin has almost 4 grams of fiber.

Teff

Fiber per ½ cup (cooked): 3.6 grams

Teff is a super-grain known for it’s high fiber content. Add this to your dinner plate instead of refined grains to get a hearty and fiber-packed kick into your meal.

Dried figs

Fiber per ¼ cup (dried): 3.7 grams

Dried figs are a very portable and very palatable source. One little, dried fig contains nearly one gram of fiber and about 20 calories. Mix a few in a bag with some nuts, and you’ve got yourself a healthy and wholesome snack for when you’re on-the-go and starting to run out of fuel.

Carrots

Fiber per 1 cup (raw): 3.6 grams

Believe it or not, this Bugs Bunny favorite can actually increase feelings of fullness post-snacking—much more than any pretzel sticks can. Throw a bunch in a small baggie and pull them out mid-afternoon when the munchies kick in.

Sugar snap peas

Fiber per 1 cup (cooked): 4 grams

Rather than grabbing a bag of chips or pretzels, spend a few minutes at night throwing together a small bag of portable and affordable veggies. Cherry tomatoes, carrots, and mini bell peppers are all great snack options but these satisfying snap peas contain 4 grams of fiber per one cup serving.

Facebook
Twitter
WhatsApp
Pinterest
Reddit
LinkedIn
Facebook
Twitter
WhatsApp

Leave a Comment

Your email address will not be published. Required fields are marked *

READ NEXT

15 Crazy Facts About Your Blood Type

Memorizing your blood type is critical for all sorts of reasons, from knowing who you can accept blood transfusions from to who you can donate your blood to. And now,

7 Most Common Health Problems Veterans Face

According to the Department of Veterans Affairs (VA), there were 20.4 million U.S. veterans in 2016. Around 9 million of them are registered at VA health services. Some come in

A Doctor Explains What Causes Your Salt Cravings

Salt isn’t “bad” per se, says integrative medicine physician Pooja Amy Shah, MD. “It’s one of the most important components in our bodies,” she says. Sodium, the primary component of

Can Hypnosis Treat Anxiety Disorders?

Every year, anxiety disorders affect 40 million Americans, and therefore anxiety is the most common mental illness in the United States. Fortunately, there are many treatments for anxiety disorders including

7 Times Ibuprofen Puts Your Health at Risk

As you know, ibuprofen is a medication that is usually used for treating pain, inflammation and fever. Every single U.S. citizen uses it, because it is known to reduce pain

14 Celebs Who Won the Battle Against Cancer

When it comes to their private lives, celebrities usually like to keep a lot of thing to themselves, especially when it comes to their health issues. But these inspiring stars

6 Unexpected Foods That Cause Gas

A little gas is healthy, says Massachusetts-based Kate Scarlata, a registered and licensed nutritionist who’s an expert on irritable bowel syndrome. But when gas becomes bothersome or painful, identifying the

5 Types of Bug Bites You Shouldn’t Ignore

While bedbug bites aren’t life-threatening, it’s imperative to diagnose them when they arise. When you’re bitten by a bedbug, the bug injects an anesthetic and an anticoagulant that makes it

8 Amazing Tips for Healthier Hair

“The types of alopecia we’re seeing are different than what we were seeing 20 years ago because of the different types of processing that people are doing now,” says Roopal

9 Things You Think Are Contagious – But Aren’t

If you’re not sure what condition someone has and you’re not a medical professional, you probably won’t be able to tell. Visible symptoms for contagious and non-contagious diseases can seem

Scroll to Top