Fiber-Rich Foods You Should Consider Adding to Your Diet

About Miles McGuinness

Miles McGuinness is a copywriter at Brookdale. Originally from Ohio, he graduated from The Ohio State University with a double major in English and marketing. Prior to Brookdale, he worked in digital marketing for a major cleanup and restoration company. When he’s not reading or writing, he enjoys watching movies, trying new restaurants, traveling, and cheering on Cleveland sports.

fiber rich foods including avocados, nuts and berries

Fiber is an essential part of a healthy diet. But sometimes, it can be difficult to know whether you’re eating the right foods to help you get enough of this critical nutrient. Why is fiber so important, how much should you eat and what are some fiber-rich foods you might consider adding to your meals? Join us on a culinary journey to find out!

Why Fiber Is Important

Fiber is a type of carbohydrate your body can’t break down, and it’s found in plant foods. There are two types of fiber: soluble and non-soluble (or insoluble).

Soluble fiber can be dissolved in water and is found in the flesh of some fruits and vegetables, including apples, bananas, black beans and lima beans. It’s been shown to help with stabilizing blood sugar, weight management, lowering cholesterol and more.
Non-soluble fiber cannot be dissolved in water. It’s found in the skin, strings and seeds of some fruits and vegetables, including corn, kale, nuts and seeds. It’s been shown to help move food through the digestive system, helping to prevent or relieve constipation.

Fiber can also help lower your risk for certain diseases such as colorectal cancer, heart disease and type 2 diabetes, while also helping you feel fuller for a longer period of time. It’s no wonder doctors and dietitians often encourage a diet high in fiber!

How Much Fiber Should You Eat?

Including both soluble and non-soluble fiber, the recommended daily fiber intake by age group is:

Ages 19 through 30 — women: 28 grams; men: 34 grams
Ages 31 through 50 — women: 25 grams; men: 31 grams
Ages 51+ — women: 22 grams; men: 28 grams

The reality, however, is that the average person only consumes about 16 grams of fiber per day. In fact, only 5% of adults in the U.S. eat the proper amount of fiber.

Now that we’ve got the basics down, what are some fiber-rich foods to try? Grab a plate, and let’s dig in.

Avocados

While there are a number of different fruits that contain fiber, avocados and pears are particularly delicious options that can be used in a variety of ways. As a superfood, avocados are rich in compounds such as antioxidants, and they’re also high in healthy fats. Additionally, avocados help provide vitamin C, potassium, magnesium, vitamin E and various B vitamins. Of course, it doesn’t hurt that one medium-size whole avocado contains approximately 10 grams of fiber.

And although you could make a mean guacamole with some fresh avocados or simply enjoy a bowl of sliced pears on their own, check out this avocado and pear salad with basil lime dressing recipe for a fun combination twist on these two fiber-rich foods.

Broccoli and Sweet Potatoes

Broccoli is not only nutrient-dense, but one full cup also contains approximately 2.2 grams of fiber. Meanwhile, sweet potatoes can be used as a bread substitute if you’re looking to cut down on carbs. One cup of sweet potatoes contains approximately 6.4 grams of fiber.

Would you prefer eating these veggies on their own? Then this fresh roasted broccoli recipe or this guide to baked sweet potatoes may help do the trick. Or, if you’re looking to combine them, this broccoli sweet potato bowl recipe could be right up your alley. No matter how you prepare them, there are many different and delicious ways to enjoy these hearty vegetables.

Kidney Beans and Chickpeas

Are you familiar with legumes? This fancy word describes a class of plants that includes beans, lentils and peas. Both kidney beans and chickpeas (or, as they are called in some regions, garbanzo beans) are high in protein and fiber. In fact, half a cup of cooked kidney beans contains approximately 5.7 grams of fiber, while half a cup of cooked chickpeas contains approximately 6.2 grams.

Legumes are particularly popular among vegetarians and vegans, and they’re also commonly included in the Mediterranean diet, the DASH eating plan and low-glycemic index (GI) diets. Their high concentration of protein, iron and zinc, along with minimal sodium and a high number of vitamins, helps to make them not just delicious but also nutritious.

Oats and Chia Seeds

Oats are a flexible grain that can be used in a variety of ways. Not only are they a good source of fiber, protein and essential amino acids but they also contain beta glucan. This powerful soluble fiber can help with managing blood sugar and cholesterol levels. As for chia seeds, one tablespoon contains approximately 4.1 grams of fiber, and like oats, they are adaptable enough to mix into jams, granola bars or other fun recipes.

From apple cinnamon overnight oats to 3-ingredient chia pudding, the possibilities are numerous. Or if you’re in the mood for a combo, give this chia seed oatmeal recipe a try the next time you’re craving something beyond a basic breakfast.

Dark Chocolate

Yes, it’s true: A treat like dark chocolate can help provide nutrients, minerals and antioxidants. A 50-gram bar with 70% to 85% cocoa contains approximately 5.5 grams of fiber. Additionally, dark chocolate may help improve blood flow and lower blood pressure, protect against high cholesterol, lower heart disease risk, protect your skin from the sun, improve brain function and more. Keep in mind that if you choose to indulge in this sweet treat, you’ll want to do so in moderation, and you may want to ensure its cocoa content is 70% or more to help reduce your sugar intake.

Making Fiber Fun

Are you hungry yet? As you can see, there are plenty of creative ways to help get your daily fiber intake. From mixing the ingredients above into a delicious salad or making them the star of the show (Marry Me Chickpeas, anyone?), adding them to your meals is an easy way to help ensure you’re getting the right amount of fiber not just each day, but throughout the year.