Feature image Include These 20 Fiber-Rich Foods into Your Diet for Optimal Health

Include These 20 Fiber-Rich Foods into Your Diet for Optimal Health

What Is Fiber?

Dietary fiber, also known as roughage, is a kind of carbohydrate that our bodies can't break down. You can find fiber in fruits, veggies, nuts, seeds, beans, and whole grains. Eating enough fiber helps keep your digestion regular, keeps your heart healthy, supports your gut, helps with weight control, and might lower your chance of getting diabetes.

Types of Fiber

Fats, proteins, and carbohydrates are ample nutrients the body uses for energy. Unlike them, dietary fiber is unique because the body can't break it down or use it for energy. There are two types of fiber—soluble and insoluble. Some foods have both.


Soluble fiber dissolves in water. When it mixes with water, it becomes like a gel that makes poop softer and helps it pass easily. Soluble fiber might also make the good bacteria in our guts grow.

These foods are good sources of soluble fiber:

  • Oats
  • Apples
  • Carrots
  • Citrus fruits
  • Psyllium
  • Beans
  • Apricots
  • Ground Flax Seeds
  • Sunflower Seeds
  • Sweet Potatoes
  • Avocados


Insoluble fiber doesn't mix with water. Instead, it helps speed up how fast poop moves through your belly. This makes it easier for stool to travel through your digestive system.

These foods have a lot of insoluble fiber:

  • Apples (with skin)
  • Pears (with skin)
  • Beans and lentils
  • Berries
  • Whole-wheat flour
  • Wheat bran
  • Cauliflower
  • Potatoes
  • Spinach
  • Okra
  • Dried apricots, raisins, prunes, and dates
  • Almonds
  • Walnuts
  • Popcorn

Health Benefits of Fiber:

Fiber is super good for your health! Here are some cool things fiber does:

  • Prevents and treats constipation
  • Slows down the absorption of carbs and sugar, which keeps your blood sugar levels healthy
  • Might lower the risk of colorectal cancer
  • Helps manage weight by making you feel full for a longer time
  • May reduce the risk of diverticulitis
  • Boosts the variety of good microbes in your gut, making your gut overall healthier

How Much Fiber Should I Eat Every Day?

The intelligent people at the American Heart Association say you should eat between 25 to 35 grams of fiber every day from food, not pills. But, because many people eat a lot of low-fiber and processed foods, the average adult in America only consumes around 15 grams of fiber each day.

20 Delicious High-Fiber Foods:

Eating more fiber is not only good for you but also tasty! Here are some foods packed with fiber that you can easily add to your shopping list:

1. Oats:

Oats have both types of fiber. A half-cup has 4 grams of fiber. You can enjoy oats as oatmeal, overnight oats, in baking, or as oat flour.

2. Sunflower Seeds:
2. Sunflower Seeds:

These seeds have soluble fiber. A quarter-cup has 3 grams of fiber and 6 grams of protein! Snack on them, add to salads or sprinkle on yogurt.

3. Ground Flax Seeds:
Ground Flax Seeds

One tablespoon has 3.5 grams of fiber and 2 grams of protein! Use ground flaxseeds in oatmeal, smoothies, or baking for an easy nutritional boost.

4. Carrots:

A cup of chopped carrots has 4.6 grams of fiber. Carrots also have beta carotene for eye health!

5. Apricots:

One apricot has 2.1 grams of fiber. Dried apricots are a tasty way to get more fiber – add them to energy bites, granola, or oatmeal!

6. Broccoli:

This veggie is a powerhouse! A cup of raw broccoli has 2.4 grams of fiber. Enjoy it raw, roasted, in stir-fries, or soups, or add it diced to sauces.

7. Lentils:

Cooked lentils are fiber champions! Half a cup has 8 grams of fiber and 9 grams of plant-based protein. Use lentils in soups or as a tasty meat alternative in tacos, spaghetti, and burgers.

8. Avocados:

Avocados are a fiber duo! One-third of an avocado has 4.5 grams of fiber. Enjoy them as guacamole, sliced on salads, in sandwiches, wraps, smoothies, or even in desserts like chocolate avocado pudding!

9. Sweet Potatoes:

A medium sweet potato brings 4 grams of fiber, mostly the soluble kind. Packed with potassium, B vitamins, and beta carotene, sweet potatoes are versatile—baked, mashed, as fries, or diced and roasted on salads.

10. Black Beans:

Half a cup of black beans gives you 7.5 grams of fiber and 7.6 grams of plant-based protein. Great in soups, tacos, burgers, burritos, salads, or as a classic beans and rice dish!

11. Almonds:

An ounce of almonds (about 20-24 almonds) has 3 grams of fiber and 6 grams of protein. These antioxidant-rich nuts are perfect on their own, in trail mix, on oatmeal, yogurt, salads, or in baked recipes.

12. Walnuts:

A one-ounce serving of walnuts (about 7 walnuts) has 1.9 grams of fiber and 4.3 grams of protein. Packed with Omega-3 fatty acids, walnuts are great on their own, on oatmeal, yogurt, in trail mix, salads, smoothies, or in baked recipes.

13. Quinoa:

A cup of cooked quinoa brings 5 grams of fiber and 8 grams of plant-based protein! This gluten-free grain (technically a seed) is a versatile addition to salads, side dishes, or warm breakfast cereal.

14. Brown Rice:

A quarter-cup of dry brown rice has 3 grams of fiber. Brown rice is also a source of calcium, iron, manganese, and magnesium. Enjoy it as a side dish, in soups, for breakfast, or in various lunch and dinner recipes.

15. Chia Seeds:

Just 2 tablespoons of chia seeds pack a punch with 9.8 grams of fiber and 4.7 grams of protein! These tiny seeds are nutritional powerhouses, and you can enjoy them in chia pudding, oatmeal, smoothies, jams, desserts, or baked recipes.

16. Pumpkin Seeds:

A quarter-cup of pumpkin seeds has 1.7 grams of fiber and 8 grams of plant-based protein. Rich in antioxidants, iron, zinc, and magnesium, pumpkin seeds are a great snack on their own, in trail mix, on salads, or in baked recipes.

17. Guava:

One small guava offers 3 grams of fiber! Guavas are packed with antioxidants and vitamin C. Enjoy them fresh, on yogurt, oatmeal, in cereal, smoothies, desserts, and more!

18. Strawberries:

A cup of strawberries delivers 2.9 grams of fiber. Low on the glycemic index and high in vitamin C, strawberries are perfect as a snack, in smoothies, baked recipes, or in jams and sauces.

19. Cauliflower:

One cup of chopped raw cauliflower has 2.1 grams of fiber. Cauliflower is a vitamin powerhouse (C, folate, K) and can be enjoyed roasted, on salads, in mashed potatoes, on pizza crust, or diced in various dishes.

20. Prunes:

Dried plums, or prunes, are a fantastic fiber booster! Five prunes give you 3 grams of fiber along with vitamins A, C, K, iron, magnesium, copper, and vitamin B6. Enjoy them on their own, in trail mix, baked recipes, granola, smoothies, or on top of cereal.

Simple Tips for More Fiber Every Day:

  1. Blend up a delicious smoothie with fruits like bananas and berries, throw in some spinach, and add ground flax seeds, and your preferred protein powder. It's a tasty and easy way to get more fiber.
  2. Elevate your sandwich game by tossing in some spinach. It's a simple addition that brings extra fiber to your meal.
  3. Dice up veggies like zucchini, tomatoes, or mushrooms, and mix them into your go-to pasta sauce. A flavorful way to sneak in more fiber.
  4. Spice up your taco nights or homemade burgers by adding lentils or black beans to the mix. For spaghetti night, throw them into your ground meat. It's a plant-powered fiber boost.
  5. Grab a piece of fruit and pair it with nuts or seeds for a satisfying snack. It's a quick and nutritious way to get more fiber into your day.
  6. Remember, one of the simplest ways to increase your fiber intake is by incorporating more plant-based foods into your meals. Think fruits, veggies, nuts, seeds, beans, legumes, whole grains, herbs, and spices—they're all great sources of fiber!


Incorporating fiber into your daily routine doesn't have to be a challenge; it can be both simple and delicious. Whether you're sipping on a fiber-packed smoothie, enhancing your meals with veggies, or choosing fiber-rich snacks, these easy strategies make it effortless to boost your daily fiber intake. Remember, a plant-based approach, including fruits, vegetables, nuts, seeds, beans, legumes, whole grains, and spices, is a tasty and nutritious way to ensure you're getting the fiber your body needs for optimal health. So, take these small and practical steps to enjoy the benefits of a fiber-rich diet, promoting digestive health, stable blood sugar levels, and overall well-being.

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