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Key Takeaways
- Fiber is an important part of a healthy diet and is found in many plant-based foods, including artichokes, peas, beans, lentils, avocados, and more.
- Fiber needs vary slightly by age and sex, but most people should consume 22 grams or more per day.
- Having a balanced diet is essential for good health. Vitamins, minerals, carbohydrates, proteins, and fats are needed in addition to fiber.
Fiber is a type of carbohydrate that is not easily broken down as it passes through the digestive tract. It helps improve digestion and keeps your gut healthy. Artichokes are a great source of fiber, with about 6.84 grams per serving (one medium artichoke), but many other plant-based foods contain even more.
1. Black Beans
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Fiber: 15 grams
Serving size: 1 cup
Black beans, as well as other bean varieties, are high in soluble and insoluble fiber. Both types of fiber are important for maintaining good gut health. Enjoy black beans as a side dish or mix them into salads, soups, or bowls.
2. Green Peas
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Fiber: 8.8 grams
Serving size: 1 cup
Green peas are a fiber-rich way to add more color to your plate. Although often considered a vegetable in the culinary world, green peas are technically a legume, like beans. They are available in fresh, frozen, and canned varieties.
3. Lentils
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Protein: 15.6 grams
Serving size: 1 cup
Like beans, lentils belong to the legume family and come in a variety of colors, including red, brown, and black. You can eat lentils on their own as a side dish or add them to soups and stews for a hearty flavor.
4. Chickpeas
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Fiber: 12.5 grams
Serving size: 1 cup
Chickpeas, also called garbanzo beans, are widespread throughout Mediterranean dishes and are packed with nutrients and fiber. You can enjoy chickpeas in salads or side dishes, or blend them up to make hummus and other dips. Because of their mild flavor, chickpeas can also be ground up into flour to make cookies, pasta, and more.
5. Edamame
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Fiber: 8.1 grams
Serving size: 1 cup
Edamame are young soybeans that grow in pods. Like other types of beans, they are rich in fiber that supports healthy digestion. You can enjoy edamame as a snack or add it to salads or bowls.
6. Avocado
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Fiber: 6.8 grams
Serving size: 1/2 an avocado
Avocado is an all-around super food, packed with healthy fats, antioxidants, and fiber. Enjoy avocado in a variety of ways, including on its own, topped on crackers or toast, or added to a salad or smoothie. You can also mash them up to make guacamole or other dips.
7. Chia Seeds
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Fiber: 9.8 grams
Serving size: 1 ounce
Chia seeds are tiny seeds that pack a lot of fiber into a small package. You can add chia seeds to smoothies or baked goods, or soak them in milk overnight to create chia pudding.
8. Blackberries and Raspberries
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Fiber: 7.6-8 grams
Serving size: 1 cup
Many experts consider berries one of the healthiest foods due to their high levels of antioxidants and nutrients. Blackberries and raspberries have additional high-fiber benefits, which can help control blood sugar better than other fruits. Enjoy blackberries and raspberries on their own, topped on salads or yogurt, or added to smoothies.
Importance of Dietary Fiber
Fiber is an important part of a healthy diet, but most people don’t get enough. Incorporating more fiber into your diet can help with benefits such as:
- Keeping you fuller
- Regulating your blood sugar
- Improving your metabolism
- Supporting the healthy bacteria in your gut
- Decreasing inflammation throughout the body
How Much Fiber Do You Need Per Day?
The amount of fiber each person needs each day can vary. The United States Department of Agriculture (USDA) recommends 22-28 grams of fiber per day for adult females and 28-34 grams of fiber per day for adult males.
Remember to incorporate a balance of nutrients into your meals. Vitamins and minerals, carbohydrates, proteins, and fats are all needed for a balanced diet.