Want to add more fiber to your diet? Here are our dietitian's top 10 recommended high-fiber foods

  • 3 Minutes Read
Brenda Braslow
Brenda Braslow, MS, RDN, LDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)

Needing more dietary fiber? Check out our 10 top fiber foods. Fiber keeps you satisfied longer plus offers many other health benefits. We've also included delicious recipes using our Top Ten.

10 Top fiber foods

Our Top 10 high-fiber foods offer "satisfying" benefits

Fiber offers many health benefits. For weight loss, fiber increases satiety, so you are satisfied longer after a meal. Fiber also helps lower cholesterol and blood sugar, encourages regularity, and keeps your digestive system thriving with good bacteria. A high-fiber diet has been linked to a lower risk of heart disease, diabetes, and certain cancers, such as colon cancer. Click here for more dietary fiber and health information, including daily recommended amounts.

Add our list of fiber-filled foods to your favorites

1. Raspberries

Raspberries top the highest-fiber berry list at 8 grams of fiber in one cup (123 grams). They also provide over half the daily requirement for vitamin C and are loaded with other vitamins, minerals, and antioxidants. Check out our Premium Recipe Berry Kabobs and Greek Yogurt for a delicious way to enjoy raspberries, along with strawberries and blueberries, that also offer abundant fiber.

2. Pears

Pears are another leader of fruits, ranking at 5.2 grams of fiber in one medium pear (166 grams). Pears also offer vitamin C, copper, folate, and potassium. Try the Premium Recipe Arugula & Pear Salad to enjoy pears in a refreshing and delicious crunchy salad.

3. Brussels sprouts

Packed with fiber, cooked Brussels sprouts contain 4.1 grams per cup (156 grams). At only 56 calories per cup, they offer 108% of your daily need for vitamin C plus lots of vitamin K and A and folate, just to name a few. Enjoy them roasted with this simple yet delicious Tangy Brussels Sprouts recipe.

4. Split peas

Cooked split peas offer a whopping 8.1 grams of fiber in 1/2 cup (98 grams). They are loaded with potassium and protein and offer over 50% of daily iron needs. This load-and-go Slow Cooker Split Pea Soup recipe is big on flavor and exceptionally filling.

5. Lentils

Cooked lentils also offer an impressive 7.8 grams of fiber in a 1/2 cup (99 grams) serving. The multitude of colors and varieties of lentils stand vital to vegan diets because of their high-protein content. In addition, they feature plenty of B vitamins, magnesium, potassium, and zinc. Spinach Lentil Stew is one of many delicious lentil recipes in the MyNetDiary Premium collection.

6. Navy beans

Navy beans top the fiber list among dried beans and peas at 9.6 grams per 1/2 cup (91 grams) cooked serving. Also known as haricot beans, they contain an impressive amount of folate, magnesium, thiamin, and iron. Premium collection recipe, Navy Bean Soup, is easy to prepare and will leave you satisfied.

7. Almonds

Almonds make a crunchy and satisfying snack with 3.5 grams of fiber in a one-ounce (28 grams) serving. Almonds boast mainly unsaturated fat, making them an excellent heart-healthy choice. They are also rich in protein, vitamin E, plus plenty of antioxidants for good health. Be mindful of the calories, though. One ounce of almonds contains 162 calories. Remember, a good rule of thumb is a handful, not a can full of almonds. Jazz up almonds with this Spicy Smoked Paprika Almonds recipe from our Premium collection.

8. Avocados

Avocados are on our list, not only for the fiber but also for the fantastic additional nutrition they offer. Half an avocado (101 grams) has 6.7 grams of fiber and boasts mainly unsaturated fats and plenty of vitamin C, vitamin E, vitamin K, and folate, among others. However, be aware of the calories at 161 calories per half avocado. Tip: To keep a cut avocado from browning, keep the pit in place and store in an airtight container. Our low-carb Avocado Stuffed with Tuna is a delicious, three-ingredient Premium recipe that is an excellent bread-alternative dish.

9. Oats

Oats made our list because they are particularly high in soluble fiber. This fiber type helps lower cholesterol and blood sugar levels. Several varieties exist out there. Steel-cut oats are the least processed type, with 4 grams fiber per one-cup (234 grams) serving. Old-fashioned oats also offer 4 grams of fiber per cup. Oats also present a wide range of vitamins and minerals to benefit the body. Prep this Premium recipe for Overnight Oats with Chia Seeds & Raisins the night before to be ready to go in the morning.

10. Chia seeds

Rounding out our 10 top fiber foods, chia seeds are a great way to sneak extra fiber into smoothies and cereals. One tablespoon (12 grams) of chia seeds has 4.1 grams of fiber, mainly soluble fiber, the type that helps lower cholesterol and blood sugar. Thanks to the chia seeds and berries, this filling and refreshing Berry Chia Smoothie has 7.8 grams of fiber per serving.

If you are not a fan of all of our 10 top fiber foods, don't worry. There are many other wonderful fiber-filled foods from which to choose. Keep focusing on vegetables, fruits, grains, dried beans and peas, nuts, and seeds, and your fiber numbers will add up quickly.

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Feb 25, 2022

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