- High-fiber foods support digestion, heart health and stable blood sugar.
- Over 90% of adults fall short of fiber, making it an important nutrient to prioritize.
- Dietitians recommend edamame, oats, pears, almonds, chickpeas and other high-fiber foods.
Fiber is a type of carbohydrate your body can’t break down, which is exactly what makes it so beneficial. There are two main types of fiber: soluble fiber, which slows carbohydrate absorption and helps remove excess cholesterol, and insoluble fiber, which adds bulk and moves food through your digestive tract.
“Fiber helps steady blood sugar levels, improves cholesterol, supports normal digestion and keeps your gut and bowels functioning as they should,” says Kiran Campbell, RD. “Getting enough fiber may also reduce the risk of heart disease, diabetes and certain cancers, making it one of the most underrated nutrients out there.”
Yet, almost 90% of adults fall short of the recommended daily fiber intake. The Dietary Guidelines for Americans recommends about 25 grams per day for women and 34 grams for men.
So, how can you close the gap? We asked registered dietitians to share the high-fiber foods they rely on and simple ways to add them to your routine.
1. Edamame
Fiber: 8 grams per 1 cup.
Kari Hamrick, Ph.D, RD, LD, CD, eats edamame every day. “One cup not only provides 8 grams of fiber per serving, but is also packed with 18 grams of plant-based protein that contains all nine essential amino acids.”
Edamame is also rich in beneficial plant compounds. “Soybeans are rich in phytoestrogens that help alleviate menopausal symptoms, such as hot flashes and cognitive dysfunction, as well as reduce the risk of cardiovascular disease and osteoporosis,” explains Hamrick.,,,
She enjoys roasted, shelled edamame as a snack or tossed into a salad.
2. Pears
Fiber: 5.5 grams per medium pear.
With nearly 6 grams of fiber per medium fruit, pears are an easy way to boost your daily intake. “Not only are they refreshing and delicious, but they’re also a great way to boost your fiber intake,” says Lauren O’Connor, M.S., RDN, RYT. “Pears are also a source of immune-supporting vitamin C, blood pressure-supporting potassium and antioxidants, which help lower inflammation and promote overall health,” she explains.
O’Connor recommends eating pears whole, sliced or paired with feta or Gruyère cheese or with a handful of almonds.
3. Avocado
Fiber: 13.5 grams per one avocado.
“You might not know this, but the avocado is both a fruit and a fiber-rich option,” explains O’Connor. “While it’s best known for its heart-healthy monounsaturated fats, its fiber content makes it impressive for gut health.”
With healthy fats and plant sterols, avocado is also an excellent option for cholesterol management. “Research shows that regular avocado eaters tend to have lower cholesterol, inflammation and waist circumference, as well as higher HDL (“good”) cholesterol,” Campbell adds.
4. Taro
Fiber: 6.75 grams per one cup, cooked.
Taro is an underground stem vegetable with a brown, fibrous skin and white flesh flecked with purple.
“Taro is one of my favorite high-fiber foods that I eat almost every day,” says Kay Lee, RDN, CDCES. “A one-cup serving gives around 7 grams of fiber, plus it contains resistant starch, which both supports gut health and weight management by keeping you fuller longer.” Resistant starch also supports stable blood sugar by slowing carbohydrate absorption.,
If you’re unsure how to prepare it, Lee says it’s easier than you think. “Just boil, peel and use it in any dish where you’d usually add potatoes,” she explains. “Try boiled taro sliced and seasoned, lightly coated with a little vegetable oil and flour, then air-fried for crispy taro fritters.”
5. Ground Flaxseeds
Fiber: 2 grams per one tablespoon (7 grams).
“Flaxseeds are not only rich in fiber, but are high in omega-3 alpha-linolenic acid (ALA) and lignans, which have antioxidant and anti-inflammatory properties,” says Brittany Poulson, M.D.A, RDN, CDCES. Eating flaxseed regularly may help lower cholesterol and blood pressure, thanks to its rich nutrient profile.
Flaxseeds can be added to a variety of recipes, including smoothies, oatmeal, yogurt or even savory dishes like stews. Poulson likes mixing them into natural peanut butter, which also helps prevent separation. “The extra fiber and nutrients mixed in are a bonus,” she adds.
6. Almonds
Fiber: 3.5 grams per one ounce (23 almonds).
“They are rich in vitamin E and magnesium, as well as phytosterols, which may help lower cholesterol levels,” explains Poulson. One review found that eating a handful of almonds daily led to a 5% average reduction in LDL (“bad”) cholesterol.
Poulson recommends adding chopped almonds to salads, muffin or pancake batter or mixed into yogurt, oatmeal and smoothies.
7. Medjool Dates
Fiber: 6.5 grams per 4 pitted Medjool dates.
If you’re looking to boost your fiber intake, eating a few Medjool dates can help—eat just four pitted Medjool dates and you’ve hit 23% the daily value of fiber.
But dates offer more than fiber. “Dates are also a great sugar substitute because they are naturally sweet, but they have a low glycemic index, which is a great option for those aiming to better manage their blood sugar,” explains Umo Callins, M.S., RD, CSSD, LD, CPT.
Enjoy dates as a snack or add them to oatmeal, smoothies or baked goods for sweetness. “Dates are also great for performance, so I sometimes consume them as part of my pre-workout fuel,” Callins adds.
8. Chickpeas
Fiber: 9.5 grams per 1 cup.
“Not only are they packed with fiber, but chickpeas provide a good source of plant-based protein in addition to various vitamins and minerals like folate and manganese,” explains Jane Leverich, M.S., RDN. Manganese is an essential mineral that supports metabolism, reproduction, bone and immune health. One cup of chickpeas provides approximately 78% of your daily manganese needs.
Leverich’s favorite way to eat chickpeas is roasted and served on salads, with eggs or by themselves for a satisfying, tasty snack.
9. Oats
Fiber: 8 grams per 1 cup.
Oats contain a specific type of fiber called beta-glucan, which can help lower LDL (“bad”) cholesterol, explains Ali McGowan, M.S., RD, LDN. Eating just one cup of cooked oats provides the 3 grams of beta-glucan necessary for these heart-healthy benefits.
McGowan enjoys overnight oats with chia seeds and raspberries for a filling, high-fiber breakfast that keeps her full for hours.
10. Raspberries
Fiber: 8 grams per 1 cup.
McGowan also recommends raspberries, which provide 8 grams of fiber per cup. “Raspberries are one of my favorite ways to boost fiber while satisfying a sweet craving,” she says. “They’re packed with antioxidants like vitamin C that support gut and skin health.”,
“I like to think of them as a sweet treat with benefits,” describes Campbell, who tosses raspberries into foods for natural sweetness instead of using artificial sweeteners or added sugar.
11. Teff
Fiber: 7 grams per one cup cooked.
Teff is a tiny ancient grain commonly used in Ethiopian and Eritrean cuisines. Naturally gluten-free, it’s loaded with fiber, offering 7 grams of fiber per cooked cup. It’s also rich in essential nutrients like iron and zinc, providing roughly 28% and 25% of your daily needs, respectively. Iron supports healthy red blood cell production and oxygen transport, while zinc helps keep your immune system strong.,
Teff is traditionally used in injera, a type of Ethiopian flatbread, but it can also be added to stews, porridge or baked goods.
Our Expert Take
Fiber should be a priority in most diets. Dietitians recommend high-fiber foods like oats, almonds, flaxseeds, pears and chickpeas as a convenient way to boost your fiber intake and support overall health. These nutrient-dense staples help you meet your daily fiber goals while adding flavor, texture and satisfaction to meals. So next time you’re at the grocery store, stock up on these fiber-rich staples to support your health for the long-run.
