Functional Medicine

High Fiber Foods To Include In Your Diet

Maintaining a fiber-rich diet is one of the simplest ways to support long-term health and longevity. Yet, many people fall short of the daily recommended intake.

Whether you're looking to improve digestion, support heart health, or simply make smarter food choices, understanding the role of fiber, and knowing which high fiber foods to include in your diet is essential.

What is Fiber?

Fiber is a type of carbohydrate that your body can't digest. Unlike other carbs that are broken down into sugar molecules, fiber passes through the digestive system relatively intact.

Fiber helps regulate the body’s use of sugars, keeps hunger in check, and supports gut health.

Found mainly in plant-based foods, fiber is crucial for maintaining a healthy digestive system and promoting overall wellness.

What Types of Fiber Are There?

There are two main types of dietary fiber:

Soluble fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels.
Insoluble fiber does not dissolve in water. It adds bulk to the stool and helps food pass more quickly through the stomach and intestines.

Both types are beneficial, and most high fiber foods contain a mix of both. Depending on your health goals, you may want to focus on one more than the other.

Soluble vs. Insoluble Fiber

Understanding the difference between soluble and insoluble fiber can help you make better dietary choices.

They have different functions so it’s important to know which one fits your health goals best.

Soluble fiber is found in oats, apples, citrus fruits, beans, and peas. It helps lower LDL (“bad”) cholesterol and stabilize blood sugar.
Insoluble fiber is found in whole wheat flour, nuts, beans, and vegetables like cauliflower and potatoes. It helps move material through the digestive system and increases stool bulk.

Benefits of Fiber

A fiber-rich diet offers a wide range of health benefits. These include:

Improved digestive health: Fiber adds bulk to stool and supports regular bowel movements.
Blood sugar regulation: Soluble fiber slows the absorption of sugar, helping maintain stable glucose levels.
Heart health: Fiber can reduce cholesterol, which lowers the risk of heart disease.
Weight management: High fiber foods are more filling, which helps control appetite and reduce overall calorie intake.
Gut microbiome support: Fiber acts as a prebiotic, feeding the beneficial bacteria in your gut.

How Much Fiber Do You Need?

The recommended daily intake varies slightly by age and sex, but general guidelines are:

Women under 50: 25 grams per day
Men under 50: 38 grams per day
Women over 50: 21 grams per day
Men over 50: 30 grams per day

Most adults consume only about 15 grams of fiber daily. This is far below the recommended amount.

This is often because of the lack of education around which foods have fiber, and the traditional SAD “Standard American Diet” doesn’t provide many options to include fiber everyday.

By intentionally choosing high fiber foods, you can easily and quickly improve the amount of daily fiber you require!

High Fiber Foods

So, what foods are high in fiber and what should you include in your diet? Here are our top recommendations for easy and attainable ways to include more fiber in your day.

Nuts and Seeds

Nuts and seeds are small but mighty sources of fiber. They also deliver healthy fats, protein, and key micronutrients.

Nuts are one of the easiest forms of fiber to incorporate in a diet, because they can commonly be used as toppings for a variety of meals.

Chia seeds: About 10 grams per ounce
Flaxseeds: Roughly 8 grams per ounce
Almonds: Around 3.5 grams per ounce
Pistachios: 3 grams per ounce
Sunflower seeds: 3 grams per ounce

Sprinkle them on yogurt, blend into smoothies, or toss into salads for a nutritious fiber boost.

Fruits

Fruits are naturally rich in fiber, especially when you eat them with the skin on. Choose was is in season for the best and most fresh produce.

Raspberries: 8 grams per cup
Pears (with skin): 5–6 grams per fruit
Apples (with skin): 4–5 grams per fruit
Bananas: 3 grams per banana
Oranges: 3–4 grams per fruit
Avocados: 10 grams per fruit

Tip: Frozen berries are just as nutritious and perfect for fiber-rich smoothies.

Vegetables

Vegetables are some of the best sources of insoluble fiber, essential for digestive health. Again, choose what’s in season for the freshest produce.

Broccoli: 5 grams per cup (cooked)
Carrots: 3.5 grams per cup (raw)
Brussels sprouts: 4 grams per cup (cooked)
Sweet potatoes (with skin): 4 grams per medium potato
Spinach: 4 grams per cooked cup
Artichokes: 7 grams per medium artichoke

Roast them, steam them, or stir them into soups for extra volume and nutrition. If you want to hide them, you can blend up roasted vegetables into soups or sauces for an extra (and stealthy) health boost.

Legumes

Legumes which include beans, peas, and lentils, are some of the highest fiber foods available.

They're ideal for soups, salads, stews, and veggie burgers. Canned varieties are convenient, though just remember to rinse them to reduce sodium.

Lentils: 15 grams per cup (cooked)
Black beans: 15 grams per cup (cooked)
Chickpeas: 12 grams per cup (cooked)
Split peas: 16 grams per cup (cooked)
Kidney beans: 13 grams per cup (cooked)

Grains

Whole grains are a staple in any high fiber diet. Look for products labeled “100% whole grain” or “whole wheat.”

Oats: 4 grams per cup (cooked)
Brown rice: 3.5 grams per cup (cooked)
Quinoa: 5 grams per cup (cooked)
Barley: 6 grams per cup (cooked)
Whole wheat bread: 2–3 grams per slice
Popcorn: 3.5 grams per 3-cup serving (air-popped)

Try switching to whole grain pasta or adding barley to soups for an easy upgrade.

If you’re following the FODMAP diet, skip the whole wheat bread and barley, and choose oats, quinoa or rice instead.

Other High Fiber Foods

There are a few additional high fiber options worth noting:

Psyllium husk: Used as a supplement, especially for digestive regularity. 5 grams per teaspoon
Coconut (unsweetened): 4–5 grams per ounce
Dark chocolate (70%+ cacao): Up to 3 grams per ounce
Edamame: 8 grams per cup (cooked)

These can be added to meals or snacks to keep fiber intake high without major effort.

Final Thoughts

Adding more high fiber foods to your diet doesn't have to be complicated. In fact, it can be easy, and add an extra flavor boost to your meals! A balanced plate filled with fruits, vegetables, legumes, nuts, seeds, and whole grains can easily help you reach your daily fiber goal.

The benefits of fiber go beyond digestion. They impact nearly every system in the body, from heart health to hormone balance.

Start small by making simple swaps: choose whole grain bread instead of white, or add a handful of berries to your breakfast. With consistent habits, you'll build a more nourishing and sustainable way of eating.

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