Fiber is found in plenty of foods, including fruits, vegetables, legumes and whole grains. If you eat a balanced diet full of these, you should get enough fiber to meet your needs. However, the typical Western diet high in processed foods is often lacking in this nutrient.
Fiber is a type of carbohydrate that the body cannot digest. There are two types, soluble and insoluble, and both are important for our health, Amy Bragagnini, a dietitian and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.
Soluble fiber dissolves in water and turns into a gel-like substance which slows digestion and helps you feel fuller for longer, says Bragagnini. Eating enough soluble fiber helps lower blood sugar and cholesterol levels, she adds.
Insoluble fiber does not dissolve in water but instead adds bulk to stools. “Insoluble fiber helps food move more easily through our digestive system and promotes regularity,” Bragagnini says.
Insoluble fiber is particularly good for relieving constipation, Jennifer Bruning, a registered dietitian also affiliated with AND, tells TODAY.com. Maintaining regular bowel movements helps lower the risk of bowel disease, hemorrhoids, and reduces the risk of colon cancer, says Bruning.
Fiber feeds the good bacteria in our gut, which helps promote a healthy microbiome. Getting enough fiber helps lower the risk of developing diabetes and heart disease, and research links higher-fiber diets better mental health, Bruning adds.
Not eating enough fiber can not only lead to constipation and irregularity, but also cause blood sugar spikes throughout the day, which may lead to insulin resistance, Bragagnini says.
In the long-term, low fiber intake can lead to irritable bowel syndrome or diverticulitis. It’s also linked with higher cholesterol and a higher risk of chronic diseases like heart disease and diabetes, the experts note.
Benefits of Getting Fiber from Foods
“A diet that is filled with a variety of foods not only delivers excellent fiber sources but also supplies a plethora of vitamins and minerals essential to our health,” says Bragagnini.
Fiber supplements may seem convenient, but they won’t provide the same health benefits as whole foods, the experts note.
Supplements may only contain fiber from one or two sources, says Bruning. These include psyillium, methycellulose, inulin, acacia gum, and wheat dextrin, per the Cleveland Clinic.
“Research that suggests that in addition to the amount of fiber in our diet, it’s important to have diversity in the sources of that fiber — in other words, eating a wide variety of fiber-containing foods,” says Bruning.
Fiber supplements can be a helpful tool if a person has dietary restrictions or an underlying condition that makes it harder to get enough fiber from their diet alone.
“I am not opposed to patients adding a fiber supplement if they are falling short, but too much could be problematic (and) lead to unwanted side effects,” says Bragagnini. Always talk to your doctor before starting a fiber supplement.
How Much Fiber Should You Eat a Day?
The amount of fiber you need to eat from food each day varies depending on your age, sex and calorie intake. “A handy estimate for adults is to shoot for 14 grams of dietary fiber for every 1,000 calories that you eat per day,” says Bruning.
For the average adult, this translates into the following amounts:
- Women: 25 grams of fiber per day
- Men: 38 grams of fiber per day
“I first urge patients to get a general idea of how much fiber they are already consuming,” says Bragagnini.
Tracking how much fiber you’re eating in a daily food log can help you understand whether you need to increase your intake, and by how much.
Depending on how much fiber you normally eat, you’ll want to increase your fiber intake slowly. “If a patient is only consuming an average of 10 grams of fiber a day, I will not have them immediately try to increase their intake to meet the recommended goals,” says Bragagnini.
Drastically increasing your fiber intake can lead to unpleasant side effects, such as bloating and gas pain, Bragagnini adds. In addition to gradually increasing fiber intake, it’s important to drink more water to aid with digestion.
Foods to Eat Instead of Taking Fiber Supplements
You can get enough soluble and insoluble fiber from eating plant foods like vegetables, fruits, whole grains and legumes. “Simply adding more (of these) to recipes will automatically increase your fiber and nutrient intake for the day,” Bragagnini says.
“Choose the foods you like, have access to or are curious to try,” says Bruning.
However, certain foods stand out for their impressive fiber content. Here are some high-fiber foods to eat more of instead of taking a fiber supplement:
Raspberries
Raspberries are packed with flavor and one of the healthiest high-fiber fruits you can eat, Frances Largeman-Roth, registered dietitian nutritionist, previously told TODAY.com.
One cup (123 grams) of fresh raspberries provides about 8 grams of fiber, according to the U.S. Department of Agriculture database. That’s about 20-30% of the daily value.
In addition to boosting your fiber intake, eating more raspberries can provide vitamin C, potassium and antioxidants.
Artichokes
Artichokes are delicious and offer a surprising amount of nutrients, including fiber.
One medium cooked artichoke provides about 7 grams of fiber. Artichokes are rich in a type of prebiotic called inulin, which supports a healthy microbiome. Artichokes are also rich in potassium, folate and antioxidants.
If you’re intimidated by cooking fresh artichokes, canned artichoke hearts are a great place to start.
Chia Seeds
Chia seeds are tiny nutritional powerhouses packed with fiber, Bruning says. Sprinkling chia seeds into your diet is one of the easiest ways to increase your fiber intake.
That’s because one ounce of chia seeds provides nearly 10 grams of fiber, or about one-third of the daily value. Chia seeds also provide protein, omega-3 fatty acids, calcium and other nutrients. Sprinkle them into yogurt or oatmeal, or prep an overnight chia seed pudding.
Oats
If you’re looking for a whole grain packed with fiber, oats are an excellent choice, says Bruning.
A half-cup of oats provides four grams of fiber. Oats are particularly rich in a type of soluble fiber called beta-glucan, which has been shown to have cholesterol-lowering effects.
In addition to fiber, oats provide protein, which can help regulate blood sugar and curb hunger. Many dietitians consider oatmeal to be one of the healthiest breakfasts you can eat.
Lentils
Lentils are a versatile legume rich in fiber and other health-boosting nutrients.
One half-cup of boiled lentils provides 8 grams of dietary fiber, which is about 25% of the daily value. In addition to fiber, lentils pack 9 grams of plant protein along with B vitamins, magnesium, potassium, and antioxidants.
Lentils are cheap, versatile and make a delicious base for soups and curries.
Broccoli
Broccoli is a delicious, versatile vegetable that can increase the fiber content of any meal.
One cup of chopped, boiled broccoli provides 5 grams of gut-healthy dietary fiber, which can aid with digestion and promote satiety.
Broccoli is part of the cruciferous vegetable family, which is known for its antioxidants and cancer-fighting properties, Rizzo noted. Enjoy broccoli steamed, roasted or pureed into a fiber-filled pasta sauce.
Black Beans
Black beans are another high-fiber food you should consider eating before taking a supplement.
One half-cup of black beans provides about 8 grams of fiber, Rizzo say, along with 8 grams of plant protein, which helps you feel fuller for longer. Plus, black beans contain impressive amounts of iron, magnesium, potassium and folate, says Rizzo.
They’re one of the healthiest canned foods to keep in your pantry.
Pears
When it comes to fruits, pears are a favorite food among dietitians to help meet fiber goals.
One medium pear provides about 6 grams of fiber, which is about 20% of the daily value. Pears are also rich in vitamin C, potassium and other minerals. There are many delicious varieties of pears.
Winter Squash
Winter squash is a hearty, colorful vegetable that’s a winner among dietitians for its outstanding fiber content.
One cup of baked acorn squash, for example, provides a whopping 9 grams of dietary fiber, about 30% of the daily value.
In addition to gut-healthy fiber, winter squash is rich in beta-carotenes, a compound the body converts to vitamin A, as well as minerals and antioxidants.
Apples
An apple a day keeps the doctor (and constipation) away.
One medium apple provides about 4-5 grams of fiber. It’s important to eat the skin of the apple, Rizzo says, which contains about half of the insoluble and soluble fiber found in the fruit.
These fall favorites are also rich in immune-boosting vitamin C, vitamin E and a flavonoid called quercetin, which may support heart health and protect against cancer, according to Largeman-Roth.
Kidney Beans
Kidney beans add a boost of fiber to any meal.
One half-cup of kidney beans has about 7 grams of dietary fiber and 8 grams of protein, along with slow-digesting carbohydrates.
This chili staple is especially rich in insoluble fiber, which helps stools pass more easily and promotes regularity. Kidney beans are also rich in iron and antioxidants that support heart health.
Avocado
These creamy, mild-tasting fruits — yes, avocados are fruits — are an easy way to up your fiber intake, says Bruning.
A serving of fresh avocado (about one-third of the fruit) provides nearly 4 grams of fiber, which can help regulate blood sugar and curb appetite. Avocados are also rich in heart-healthy fats, vitamins C and E, and potassium.
Quinoa
Quinoa is another whole grain that you can try eating more of to up your fiber intake, Bragagnini says.
One half-cup of cooked quinoa provides about 2.5 grams of fiber — it isn’t as heavy-hitting as some of the other foods on this list, but quinoa is an easy swap for lower-fiber, refined grains.
“We frequently use quinoa when making any dish that originally called for rice,” says Bragagnini.
