Top 5 High-Fiber Food Groups That You Should Eat Regularly

They say the secret to great health is a happy gut, something these foods can help with.

Medically reviewed by Kathie Madonna Swift, MS, RDN, LDN Kathie Madonna Swift Kathie Madonna SwiftMS, RDN, LDN facebook_icontwitter_iconlinkedin_iconinsta_icon
Written by , Health & Wellness Writer Swathi Handoo Health & Wellness Writer Experience: 4 years
Edited by , Senior Editor Arshiya Syeda Senior Editor Experience: 7 years
Fact-checked by , Senior Health & Wellness Writer Payal Karnik Senior Health & Wellness Writer Experience: 2.5 years
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The role of fiber in promoting overall health is vital. From aiding weight loss to managing constipation, fiber plays a crucial role. Hence, including fiber-rich foods regularly in your diet can offer an array of health benefits. Many food groups offer abundant fiber. It is a type of carbohydrate that cannot be digested easily. It keeps the digestive system active too. Learn more about fiber, foods rich in this nutrient, and the optimum dosage of fiber. Scroll down to know more.

What Is Fiber? Why Do You Need It?

Fiber is a class of non-digestible, complex carbohydrates. It can be found in plants or is added to foods. The primary role of different classes of fiber is to act as prebiotics (1).

As prebiotics, they promote the activity of the good bacteria in the gut (gut microbiota). Another crucial role of fiber is to maintain blood cholesterol levels. This activity is particularly attributed to soluble fiber. Soluble fiber is commonly found in fruits, legumes, and oats (1).

The other class of fiber, insoluble fiber, is associated with the prevention of constipation and appetite control. Insoluble fiber is found in wheat, bran, and vegetables (1).

A study conducted on 1319 participants in Slovenia found that the fiber intake was less than the recommended quantity of 30g/day. It was noted that 90.6% of adolescents, 89.6% of adults, and 83.9% of the elderly population were found to be on a low dietary fiber intake.

In this article, we have presented a list of high-fiber foods. We have categorized them into five major groups. You must have eaten a few or maybe all of them without knowing the amount of fiber they contain.

protip_icon Quick Tip
According to the 2021 Food and Health Survey conducted by the International Food Information Council, about 92% of respondents seeking a good dietary fiber source opt for foods over supplements and beverages (7).

But why should you eat adequate fiber every day? Check out the following section to learn about its importance.

Benefits Of Eating High-Fiber Foods

  • Improves Digestive Health: Fiber promotes regular bowel movements, helping manage constipation and inflammatory bowel disease (IBS) (8).
  • Aids Weight Management: It provides a feeling of fullness, thus reducing calorie intake and aiding in weight control (8).
  • Controls Blood Sugar: Fiber slows down the absorption of sugar, preventing rapid spikes, which is crucial for diabetes management (8).
  • Improves Cardiovascular Health: Soluble fiber lowers the cholesterol levels in the body, thus reducing the risk of heart diseases (8).
  • Prevents Colon Issues: Adequate fiber intake lowers the risk of colorectal cancer and other digestive disorders (8).
  • Enhances Gut Microbiota: Fiber acts as a prebiotic, which nourishes the beneficial gut bacteria and supports the immune system and overall well-being (8).
  • Reduces The Risk Of Chronic Disorders: Adequate fiber intake is associated with a decreased risk of chronic conditions such as obesity and type 2 diabetes (8).

Scroll down to pick your favorite foods with fiber!

Top 7 Fiber-rich Food Groups

1. Vegetables

Vegetables are fiber-rich foods
Image: Shutterstock
VegetableServing SizeTotal Fiber (in grams)
Peas1 cup8.8
Artichokes1 medium6.5
Brussels sprouts1 cup6.4
Turnips (green, boiled)1 cup5.0
Broccoli (boiled)1 cup5.1
Potato (baked with skin)1 medium4.4
Corn1 cup4.2
Spinach1 cup4.0
 Collards (cooked)½ cup3.8
Sweet potato (baked in skin)1 medium3.8
Pumpkin (canned)½ cup3.6
Winter squash (cooked)½ cup2.9
Carrot (raw)1 medium2.0
Cauliflower (boiled)½ cup1.7
Onions (boiled)½ cup1

Source: (1), (2), (3)

2. Fruits (Fresh And Dried)

Image: Shutterstock
FruitServing SizeTotal Fiber (in grams)
Pear (raw)1 medium5.1
Avocado½ cup5.0
Apple (with skin)1 medium4.4
Raspberries½ cup4.0
Blackberries½ cup3.8
Prunes (stewed)½ cup3.8
Figs (dried)2 medium3.7
Blueberries1 cup3.5
Strawberries1 cup3.3
Peaches (dried)3 halves3.2
Banana1 medium3.1
Orange1 medium3.1
Guava1 fruit3.0
Dates¼ cup2.9
Apricots (dried)10 halves2.6
Raisins1.5 oz.1.6

Source: (1), (2), (3)

3. Legumes And Lentils

Image: Shutterstock
Legume/Bean/LentilServing SizeTotal Fiber (in grams)
Black beans (raw)1 cup30.1
Pink beans (raw)1 cup26.7
Adzuki beans (raw)1 cup25.0
Baked beans (canned)1 cup13.9
Lima beans1 cup13.2
Lentils1 cup15.6
Navy beans (cooked)½ cup9.6
Small white beans (cooked)½ cup9.3
Yellow beans (cooked)½ cup9.2
Cranberry (roman) (beans, cooked)½ cup8.9
French beans (cooked)½ cup8.3
Split peas (cooked)½ cup8.1
Chickpeas (cooked)½ cup7.8
Pinto beans (cooked)½ cup7.7
Mung beans (cooked)½ cup7.7
Kidney beans (all types, cooked)½ cup5.7
Pigeon peas (cooked)½ cup5.6
Cowpeas (cooked)½ cup5.6
Soybeans (cooked)½ cup5.2
Broad beans (fava beans) (cooked)½ cup4.6
Green peas (fresh, frozen) (cooked)½ cup3.5-4.4

Source: (2), (3), (4)

4. Nuts And Seeds

Image: Shutterstock
Nuts/SeedsServing SizeTotal Fiber (in grams)
Sunflower seeds (toasted)1 cup15.4
European chestnuts1 cup11.7
Butternuts (dried)1 cup5.6
Pumpkin seeds (whole, roasted)1 oz.5.2
Coconut meat (desiccated)1 oz.4.6
Chia seeds (dried)1 tbsp4.1
Almonds24 nuts3.3
Pistachios (dry roasted)1 oz.2.8
Pecans (oil roasted)1 oz.2.7
Hazelnuts or filberts1 oz.2.7
Peanuts28 nuts2.3
Walnuts1 oz.2.0
Cashews18 nuts0.9

Source: (2), (3), (5) ,(6)

5. Grains, Cereals, Snacks, And Pasta

Image: Shutterstock
Grain/CerealServing SizeTotal Fiber (in grams)
High-fiber bran ready-to-eat cereal⅓ – ¾ cup9.1-14.3
Spaghetti (whole wheat)1 cup6.3
Wheat bran flakes ready-to-eat cereal¾ cup4.9-5.5
Plain rye wafer crackers2 wafers5.0
Oatmeal1 cup4.0
Brown rice (cooked)1 cup3.5
Popcorn (air-popped)3 cups3.5
Pearled barley (cooked)½ cup3.0
Oat bran muffin1 small3.0
Whole wheat paratha bread1 oz.2.7
Quinoa (cooked)½ cup2.6
Bread (whole wheat)1 slice1.9
Pancakes1 medium1.0
White rice1 cup1.0

Source: (2), (3), (6)

Those are the exhaustive lists of high-fiber foods we compiled for you. Additionally, whole grains, kale, and flaxseeds are also great sources of fiber.

Hope you found your favorites in them. All you have to do is add them to your daily meals using fun and quick recipes.

But before you proceed, you should know how much fiber you should eat.

How Much Fiber Do You Need?

The amount of fiber you need depends on your age and gender. Following is the USDA recommendation:

AdultsChildren
Men1-3 Years
19-5038 gms(boys and girls)19 gms
50+ Years30 gms4-8 Years
Women(boys and girls)25 gms
19-50 years25 gms9-13 years
50+ years21 gmsBoys31 gms
Pregnant Womengirls26 gms
14-50 years28 gms14-18 years
Lacting WomenBoys38 gms
14-50 years28 gmsGirls26 gms
protip_icon Quick Tip
According to the National Health and Nutrition Examination Survey (NHANES), Americans consume 16.2 grams of fiber each day. Approximately 95% of American adults and children do not meet the recommended daily fiber intake (9).

David Boris, a blogger, realized that he did not eat enough dietary fiber. He was resolved to achieve the recommended daily intake of 38 grams. On his blog, he shares the combination of foods that helped him achieve that: “My favorite choices are chia seeds (5 g for 1 tablespoon), popcorn (4 g for 2 cups), almonds (4 g for a ¼ cup), avocados (5 g for half a medium avocado), and dark chocolate (2 g for an ounce) (i).”

We also recommend you to schedule a session with a nutritionist/dietitian. They can frame a customized fiber-rich diet keeping your medical history in mind.

Infographic: Top 6 High-Fiber Foods For Skin And Hair

The fiber in your food helps in digestion, constipation, controlling the appetite, and reducing blood sugar levels. Consuming these foods helps you maintain a healthy life. However, besides these benefits, some fiber-rich foods also help improve your skin and hair.

Check out the infographic below to know which are the top high-fiber foods you can consume for glowing skin and luscious locks.

top 6 high fiber foods for skin and hair (infographic)

Illustration: StyleCraze Design Team

Get the high-quality PDF version of this infographic.

Download Infographic in PDF version

Fiber is a complex carbohydrate that does not get digested easily. This way, it helps increase satiety and reduce energy intake, leading to weight loss. It also helps manage constipation and cholesterol levels, besides promoting the growth of gut-healthy bacteria. So, consuming high-fiber foods, especially vegetables (peas, spinach), fruits (berries and apples), legumes, lentils, nuts, seeds, grains, and cereals, is advised to meet the daily recommended intake of this complex carbohydrate. Men and women aged between 19 and 50 must intake 38 g and 25 g of fiber every day, respectively, while those above 50 should consume 30g and 21g, respectively.

Frequently Asked Questions

Is egg high in fiber?

No, eggs do not contain fiber.

What drinks are good for fiber?

Prune juice is high in fiber. Chia water, and fruit and vegetable smoothies also contain fiber.

Is milk high in fiber?

No, milk does not contain fiber.

Is chicken high in fiber?

No, chicken does not contain fiber.

Key Takeaways

  • Fiber-rich food is beneficial for overall health, gives the feeling of fullness, and control blood sugar level.
  • It may help manage constipation and may promote the growth of gut-healthy bacteria.
  • A fiber-rich diet may control blood cholesterol levels.
  • Incorporate fibrous food in your diet, and consume 25-30 grams of fiber every day.
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Learn how a high-fiber diet can help you stay healthy and energized! Discover the amazing benefits of a high-fiber diet today! Check this video to know more!

Personal Experience: Source

References

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. THE ROLE OF FIBER, Healthy Eating Tip of the Month, University of Michigan Health System.
    https://www.med.umich.edu/pfans/_pdf/hetm-2016/0816-roleoffiber.pdf
  2. HIGH-FIBER FOODS, Michigan Home Skills Enhancement Project—Meal Planning and Shopping for Older Adults, State Of Michigan.
    https://www.michigan.gov/som/404
  3. Appendix 13. Food Sources of Dietary Fiber, Dietary Guidelines 2015-2020, USDA National Nutrient Database for Standard Reference.
    https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/appendix-13/
  4. Nutritional Composition and Bioactive Content of Legumes: Characterization of Pulses Frequently Consumed in France and Effect of the Cooking Method, Nutrients, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266829/
  5. Nutritional value and health benefits of nuts, Division of Fruit Science, ResearchGate
    https://www.researchgate.net/publication/330384326_Nutritional_value_and_health_benefits_of_nuts
  6. FIBER IN FOODS CHART, C.S. Mott Children’s Hospital, Michigan Medicine, University of Michigan.
    https://www.med.umich.edu/mott/pdf/mott-fiber-chart.pdf
  7. 2021 FOOD & HEALTH SURVEY, International Food Information Council
    https://foodinsight.org/wp-content/uploads/2021/05/IFIC-2021-Food-and-Health-Survey.May-2021-1.pdf
  8. The Health Benefits of Dietary Fibre
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7589116/
  9. Closing America’s Fiber Intake Gap
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6124841/
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