Look no further than the WH Test Kitchen's vegan green curry recipe. Fiber: 3 grams per one-cup serving. Strawberries aren't just for smoothies. Top a spinach salad with them, mix them into yogurt or cereal, or eat them plain as a sweet and filling afternoon snack.

Whole-Grain Spelt. Fiber: 7. Spelt has a deliciously nutty flavor and chewy texture, which makes it a great substitute for other grains.

It contains 10 grams of protein, too, says Farrell Allen. Pomegranate Arils. Fiber: 7 grams per one-cup serving. The fresh, juicy arils or seeds of a pomegranate contain anti-inflammatory properties that may improve skin quality for anti-aging benefits, says Farrell Allen.

Plus, they add a fun pop of flavor to yogurt bowls, salads and drinks. Fiber: 2. This popular high-protein vegetable is easy to add to stews, top a baked potato with, or whip up as a simple side dish. Pro tip: It's just as nutritious when you use frozen versus fresh.

Fiber: 5 grams per one-cup serving. Sure, they're great for portable snacking, but try them roasted and mashed as a side dish for a whole new level of deliciousness. They contain vitamin A to support eye health, as well as vitamin K and calcium, says Farrell Allen.

Quinoa is a great way to enjoy fiber in a nutty, chewy flavor profile. Cook it as a side dish or cold salad, use it as a filler for tacos or enchiladas, or try this protein-packed smoky chicken quinoa soup recipe.

Fiber: 4 grams per one-cup serving. Enjoy corn on the cob, or add kernels to salads, minestrone soup, salsa, dips, or side dishes. It's equally nutritious fresh or frozen. Fiber: 4 grams per one-cup serving cooked.

Start your morning off right with a hot bowl of oatmeal. Bonus points if you top your oatmeal with other fiber-rich foods, such as strawberries, raspberries, or blackberries.

Fiber: 3. These under-appreciated root veggies become incredibly sweet when drizzled with olive oil, roasted until tender, then skinned use a paper towel because it's messy. They're an amazing side dish or delish as a topping for green salads with a crumble of goat cheese.

Fiber: 3 grams per medium banana. Who knew bananas contain fiber? While it's not a ton, they're a great and easy way to add to your daily total intake. Fiber: 5 grams per one small head. Cauliflower is a great snack, but it's also wonderful roasted along with garlic and chickpeas, then tossed over pasta.

Or roast and mash it for an alternative to potatoes. Chia Seeds. Fiber : 10 grams per 1-ounce serving. In addition to an impressive fiber count and high protein content , "they're a good source of omega-3 fatty acids, which have been associated with a decrease in heart disease," says Keri Gans , RD, author of The Small Change Diet.

Fiber : 12 grams per one-cup serving. Like chia seeds, sunflower seeds are an easy way to inject a little more fiber into your day.

Toss 'em into a salad for a little crunch, add some to protein-packed cookie dough , or just nosh on them on their own. Fiber : Bran is surprisingly versatile—you can add it to smoothies, oatmeal, muffins, and even mashed bananas with nut butter, says Sonya Angelone, RD, a spokeswoman for the Academy of Nutrition and Dietetics.

There are also different types to choose from. High-fiber almonds can do your gut and your skin a solid. She recommends using finely-chopped almonds to coat meat before baking or over salads—try the WH Test Kitchen's Almond-Crusted Striped Bass recipe —or just munching on them whole.

Fiber : 4 grams per one-cup serving. You can swap sweet potatoes into just about any potato dish, "bake" up a bunch in your Instant Pot , or try this cool hack from Gans: Slice sweet potato into quarter-inch thick pieces and put them into the toaster.

Then, slather your slices with your favorite toast toppings, like peanut butter, banana, and honey. Prunes have a solid rep for getting things moving in your gut, and part of their power is due to fiber. She recommends throwing a few into oatmeal, or blending them into smoothies. Fiber : 3 grams per one-cup serving.

Brussels sprouts are a great option when you're tired of broccoli or cauliflower, but still want cruciferous vegetable benefits. Click here for an email preview.

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Products and services. Chart of high-fiber foods By Mayo Clinic Staff. Recipes related to high fiber foods Cannellini bean and vegetable salad Quick bean and tuna salad High-fiber recipes. Thank you for subscribing!

Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Dietary Guidelines for Americans. Department of Health and Human Services and U. Department of Agriculture.

Accessed July 10, Duyff, RL. Carbs: Sugars, starches, and fiber. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. Houghton Mifflin Harcourt; Interactive nutrition facts label. Dahl WJ, Stewart ML. Position of the Academy of Nutrition and Dietetics: health implications of dietary fiber.

J Acad Nutr Diet. PMID: pubmed. Murray MT. Nutritional medicine. In: Pizzorno JE, Murray MT, eds. Textbook of Natural Medicine. Philadelphia, PA: Elsevier; chap Thompson M, Noel MB.

Nutrition and family medicine. In: Rakel RE, Rakel DP, eds. Textbook of Family Medicine. Review provided by VeriMed Healthcare Network. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A. Editorial team.

High-fiber foods. What to Expect at Home. To get more fiber into your diet, eat different types of foods, such as: Fruits Vegetables Whole grains Read food labels carefully to see how much fiber they have.

Vegetables, Legumes, and Nuts. Vegetables are a good source of fiber.

Diets rich in high-fiber foods are also linked to a lower risk for other common digestive system cancers , including stomach, mouth, and pharynx. Skin health. When yeast and fungus are excreted through the skin, they can trigger outbreaks or acne. Eating fiber, especially psyllium husk a type of plant seed , can bind and remove toxins from your body, improving the health and appearance of your skin.

Heart health. Fiber, particularly soluble fiber, is an important element of any heart-healthy diet. Eating a diet high in fiber can improve cholesterol levels by lowering LDL bad cholesterol.

Soluble fiber in particular helps bind the bad cholesterol and prevents it from being stored in the body. A high fiber intake can also reduce your risk for metabolic syndrome, a group of risk factors linked to coronary heart disease, diabetes, and stroke.

Fiber can also help to lower blood pressure , reduce inflammation, improve levels of HDL good cholesterol, and shed excess weight around the abdomen. BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more.

Take the assessment and get matched with a therapist in as little as 48 hours. As well as aiding digestion and preventing constipation, fiber adds bulk to your diet, a key factor in both losing weight and maintaining a healthy weight.

Adding bulk can help you feel full sooner. Since fiber stays in the stomach longer than other foods, that feeling of fullness will stay with you much longer, helping you to eat less. High-fiber foods such as fruits and vegetables tend to be low in calories, so by adding fiber to your diet, it's easier to cut calories.

Depending on your age and gender, nutrition experts recommend you eat at least 21 to 38 grams of fiber per day for optimal health.

Research suggests that most of us aren't eating half that amount. While hitting your daily target may seem overwhelming at first, by filling up on whole grains, vegetables, fruit, legumes, nuts, and seeds you can get the fiber you need to start reaping the health benefits. Refined or processed foods are lower in fiber content, so try to make whole grains an integral part of your diet.

There are many simple ways to add whole grains to your meals. Start your day with fiber. Look for whole-grain cereals to boost your fiber intake at breakfast. Simply switching your breakfast cereal from Corn Flakes to Bran Flakes can add an extra 6 grams of fiber to your diet; switching to All-Bran or Fiber-One will boost it even more.

If those cereals aren't to your liking, try adding a few tablespoons of unprocessed wheat bran to your favorite cereal. Replace white rice, bread, and pasta with brown rice and whole-grain products. Choose whole-grain bread for toast and sandwiches. Experiment with wild rice, barley, whole-wheat pasta, and bulgur.

These alternatives are higher in fiber than their more mainstream counterparts—and you may find you love their tastes. If you've never eaten whole wheat products or it's been a while, start with replacing half your regular product such as pasta with the whole wheat version to get used to the flavor.

Read nutrition labels. Bulk up your baking. When baking at home , substitute whole-grain flour for half of the white flour, since whole-grain flour is heavier than white flour.

In yeast breads, use a bit more yeast or let the dough rise longer. Try adding crushed bran cereal or unprocessed wheat bran to muffins, cakes, and cookies. Or add psyllium husk to gluten-free baked goods, such as breads, pizza dough, and pasta.

Add flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. Ground flaxseed is best since the body can't break down the outer hull, so it will pass through the gut undigested. You can grind the seeds in a coffee grinder or food processor and add to yogurt, applesauce, or breakfast cereals.

You can also buy it pre-ground, but store it in the fridge, as the heart-healthy fat it contains can oxidize and spoil quickly. Most fruits and vegetables are high in fiber, another good reason to include more in your daily diet.

Here are some simple strategies that can help:. Add fruit to your breakfast. Berries are high in fiber, so try adding fresh blueberries, raspberries, strawberries, or blackberries to your morning cereal or yoghurt. Keep fruit and vegetables at your fingertips. Wash and cut fruit and veggies and put them in your refrigerator for quick and healthy snacks.

Choose recipes that feature these high-fiber ingredients, like veggie stir-fries or fruit salad. Replace dessert with fruit. Eat a piece of fruit, such as a banana, apple, or pear, at the end of a meal instead of dessert. Top with cream or frozen yogurt for a delicious treat.

Eat whole fruits instead of drinking fruit juice. You'll get more fiber and consume fewer calories. An 8oz glass of orange juice, for example, contains almost no fiber and about calories, while one medium fresh orange contains about 3g of fiber and only 60 calories.

Eat the peel. Peeling can reduce the amount of fiber in fruits and vegetables, so eat the peel of fruits such as apples and pears. Incorporate veggies into your cooking. Add pre-cut fresh or frozen vegetables to soups and sauces.

For example, mix chopped frozen broccoli into prepared spaghetti sauce or toss fresh baby carrots into stews. Bulk up soups and salads.

Liven up a dull salad by adding nuts, seeds, kidney beans, peas, or black beans. Artichokes are also very high in fiber and can be added to salads or eaten as a snack. Beans, peas, lentils, and rice make tasty high-fiber additions to soups and stews. Make snacks count.

Fresh and dried fruit, raw vegetables, and whole-grain crackers are all good ways to add fiber at snack time. A handful of nuts can also make a healthy, high-fiber snack. If you're new to eating high-fiber foods, it's best to start by gradually adding fiber to your diet and increasing your water intake.

Fiber absorbs water so the more fiber you add to your diet, the more fluids you should drink. Suddenly adding a large amount of fiber to your diet can sometimes cause side effects such as abdominal cramps, intestinal gas, bloating, or diarrhea.

You can also become constipated if you increase the fiber without also increasing your fluid intake. These symptoms should go away once your digestive system becomes used to the added fiber. Fast food is often cheap and convenient, but finding a healthy meal with enough fiber can be a challenge.

Many fast food meals are packed with calories, sodium, and unhealthy fat with little or no dietary fiber. Even a seemingly healthy salad from a fast food restaurant is often light on fiber—simple lettuce greens provide only about 0.

Look for salads that include other vegetables, and whenever possible, up the fiber content by adding your own nuts, beans, or corn. While the best way to get fiber in your diet is from foods naturally rich in fiber—fruit, vegetables, whole grains, beans, nuts—when that proves difficult, taking a fiber supplement can help make up the shortfall.

Supplements can also be useful to top up your daily intake while you transition to a high-fiber diet. Fiber supplements come in a variety of forms, including powders you dissolve in water or add to food, chewable tablets, and wafers. However, there are some drawbacks to getting your fiber from supplements instead of fiber-rich foods:.

If you decide to take a fiber supplement, start with small amounts and gradually build up to avoid any abdominal bloating and gas, and drink plenty of fluids. Eating to prevent heart disease and improve cardiovascular health.

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Return Relationships. Return Aging Well. Return Handbook. Healthy Living Aging in Place Sleep Online Therapy. Murray MT. Nutritional medicine. In: Pizzorno JE, Murray MT, eds. Textbook of Natural Medicine. Philadelphia, PA: Elsevier; chap Thompson M, Noel MB.

Nutrition and family medicine. In: Rakel RE, Rakel DP, eds. Textbook of Family Medicine. Review provided by VeriMed Healthcare Network. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A. Editorial team. High-fiber foods. What to Expect at Home.

To get more fiber into your diet, eat different types of foods, such as: Fruits Vegetables Whole grains Read food labels carefully to see how much fiber they have.

Vegetables, Legumes, and Nuts. Vegetables are a good source of fiber. Eat more: Lettuce, Swiss chard, raw carrots, and spinach Tender cooked vegetables, such as asparagus, beets, mushrooms, turnips, and pumpkin Baked potatoes and sweet potatoes with skin Broccoli, artichokes, squashes, and string beans You can also get more fiber by eating: Legumes, such as lentils, black beans, split peas, kidney beans, lima beans, and chickpeas Nuts and seeds, such as sunflower seeds, almonds, pistachios, and pecans.

Fruits are another good source of fiber. Eat more: Apples and bananas Peaches and pears Tangerines, prunes, and berries Figs and other dried fruits Kiwis. Grains are another important source of dietary fiber.

Eat more: Hot cereals, such as oatmeal and farina Whole-grain breads Brown rice Quinoa Popcorn High-fiber cereals, such as bran, shredded wheat, and puffed wheat Whole-wheat pastas Bran muffins. Alternative Names. Sources of fiber. Read More.

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