Fiber is like a Swiss army knife in the nutrition world, offering a multitude of functions that benefit our health. Not only does it aid in digestion by adding bulk to stool and preventing constipation, but it also helps regulate blood sugar levels by slowing the absorption of sugar. Additionally, high-fiber snacks and meals can lower cholesterol levels, support healthy weight management by promoting a feeling of fullness, and contribute to overall gut health by fostering a diverse and balanced gut microbiota, according to the journal Nutrition Reviews.
Found in fruits, vegetables, whole grains, and legumes, consuming enough fiber is key for supporting overall health. To reap these benefits, adults should aim for a daily intake of 22 to 34 grams of fiber every day, depending on factors like age and sex, per the Dietary Guidelines for Americans. Unfortunately, the American Journal of Lifestyle Medicine reports that an estimated 95% of Americans are not consuming the recommended daily dose of this nutrient – a phenomenon often referred to as “the fiber gap.”
Types of Fiber
There are two main types of fiber that we should focus on including in our diets: soluble fiber and insoluble fiber. Soluble fiber dissolves in water to form a gel-like substance. It is known for its ability to help lower blood cholesterol and glucose levels. Sources of soluble fiber include oats, legumes, apples, and citrus fruits. On the other hand, insoluble fiber does not dissolve in water and adds bulk to the stool, which helps food pass more quickly through the stomach and intestines. This type of fiber can be found in whole grains, nuts, and vegetables such as cauliflower and green beans. Including both types of fiber in our diets ensures we reap the full spectrum of health benefits they offer, from digestive health to blood sugar control.
Best Source of Fiber
Picking fiber sources can be easy (and delicious!) with a little know-how. If you are sticking to a diet rich in fruits, vegetables, beans, and nuts, you are likely on the right track. These foods are not only delicious but are also packed with both soluble and insoluble fibers.
Among the many foods that provide fiber, here are 10 choices that pack a major punch of this important nutrient. (Note: All fiber content amounts come from the USDA’s FoodData Central.
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Black Beans
A cup of black beans has 15 grams of fiber. Black beans are a rich source of both soluble and insoluble fiber, making them an excellent choice for a nutritious meal. They also contain essential vitamins and minerals such as iron, magnesium, and folate.
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Lentils
A cup of lentils has 16 grams of fiber. Lentils are a versatile legume that can be used in soups, stews, and salads. They are packed with protein, both soluble and insoluble fiber, and essential nutrients like iron and folate. For snack time, roasted lentils are a crunchy option that helps sneak in some much-needed fiber mid-day.
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Chickpeas
A cup of chickpeas has 13 grams of fiber. Chickpeas, also known as garbanzo beans, are a staple in Mediterranean cuisine and are the main ingredient in hummus. They provide a good amount of protein and vitamins, including magnesium and potassium. And when it comes to fiber, chickpeas are a source of a soluble fiber called raffinose, which can positively impact digestive health.
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Chia Seeds
An ounce of chia seeds has 10 grams of fiber. Chia seeds are tiny powerhouses of nutrition, containing omega-3 fatty acids, antioxidants, and fiber, with most of the fiber being insoluble, according to the journal Nutrients. They can easily be added to smoothies, yogurt, or baked goods for an extra nutritional boost.
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Oats
A cup of oats has 8 grams of fiber. Oats are a whole grain that provides a hearty, nutritious start to the day. They are rich in beta-glucan, a soluble fiber which can help manage cholesterol levels and promote heart health.
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Pistachios
An ounce of pistachios has three grams of fiber. But pistachios are not only a source of both soluble and insoluble fiber; they’re also one of the few complete sources of plant-based protein, meaning that they provide all of the amino acids we need to obtain from our diet. They also have an antioxidant capacity that rivals that of popular antioxidant-containing foods, including blueberries, pomegranates, and cherries.
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Quinoa
A cup of quinoa has five grams of fiber. Like pistachios, quinoa also contains all nine essential amino acids, making it a complete protein. That, combined with its five grams of fiber, make it an extremely satiating gain. Plus, it delivers iron and magnesium to boot, and is gluten-free – which helps explain it’s a regular addition to so many people’s diets.
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Sweet Potatoes
A medium sweet potato has four grams of fiber. But sweet potatoes are a delicious and versatile root vegetable that are rich in more than just fiber (both types, for the record). They’re also a good source of vitamins A and C, potassium, and antioxidants, which can help support overall health.
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Pears
A medium pear has six grams of fiber. Pears are so juicy and sweet, you might not think of them as being good for you – but the fruit contains a soluble fiber called pectin that promotes digestive health, as well as vitamin C and potassium.
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Raspberries
A cup of raspberries has eight grams of fiber. Most berries pack a major fiber punch, and raspberries are no exception. They’re a source of both types of fiber, and are packed with antioxidants that help protect cells from damage and reduce inflammation.
Lauren Manaker is an award-winning registered dietitian and freelance writer who is passionate about providing evidence-based nutrition information in a fun and interesting way
