How to Get More Fiber in Your Diet
Fiber.
That five-letter thing you know you should probably be eating more of but just not sure why or how. Most people think fiber is some cardboard-like prepackaged food that comes in a cereal or snack bar.
In reality, fiber is so important and comes in a wide variety of foods. Fiber passes through your stomach undigested, ends up in your colon, and promotes good gut bacteria. In addition to preventing constipation, fiber has been shown to promote weight loss and lower blood sugar levels.
I want to give you the rundown on everything you need to know about fiber: what it is, where it comes from, why you need it, and how you can get it into your daily diet!
What is Fiber?
Dietary fiber (the kind we eat – not the kind our clothes are made of) is a plant-based nutrient. The term “dietary fiber” refers to the indigestible parts of plant-based foods.
Fiber is a type of carbohydrate but, unlike other carbs, it cannot be broken down into digestible sugar molecules. Therefore, fiber passes through the intestinal tract relatively intact. However, on its journey, fiber does a lot of work.
Fiber is important to digestion and regularity, weight management, blood sugar regulation, cholesterol maintenance, and more. It has also been linked to longevity and decreasing the risk of cancer.
Two Types of Fiber: Soluble Fiber vs. Insoluble Fiber
Fiber can be put into two categories: soluble and insoluble fiber. Both are important for health, digestion, and preventing illness.
According to Medline Plus, soluble fiber attracts water and turns into gel during digestion and slows your digestion. It is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables.
Insoluble fiber adds bulk to your stool and helps food pass easier through the stomach and intestines. It is found in foods such as wheat bran, vegetables, and whole grains.
Why is Fiber so Important?
Fiber does so many amazing things before it makes its exit from the body.
1. Fiber controls your blood sugar levels and this is important because the more fiber you eat with each meal the slower it releases insulin (aka a fat-storing hormone).
2. Fiber helps with appetite control and keeps you fuller longer.
3. Fiber helps you stay regular (a.k.a. It helps you poop more) and flush out toxins.
4. You don't digest fiber (if you're familiar with the low carb diets, you can always subtract the fiber from the carbs to get NET CARBS for this reason) so your body works hard to move it along and this process actually revs up your metabolism.
5. You'll have more energy because your blood sugar levels are stable. So no crashing and trying to climb your way out of it by eating sugary filled foods only to do it all over again.
How to Get More Fiber in Your Diet
FIber is pretty great, isn't it?
Unfortunately, only 3% of Americans are actually getting enough fiber. Isn't that just crazy?
The Institute of Medicine has established a recommended daily amount (RDA) for fiber intake:
Men ages 50 and younger should consume 38 grams of fiber per day.
Men ages 51 and older should consume 30 grams of fiber per day.
Women ages 50 and younger should consume 25 grams per day.
Women ages 51 and older should consume 21 grams per day.
For us women, an easy way to get enough fiber each day is to break it down to about 8 grams of fiber per meal (a little less for women over 51).
Examples of Fiber
Fiber is found in whole grains, beans, fruits, and vegetables. If you think you’re stuck to eating fiber bars or taking a supplement to get your daily dose of fiber, think again. Here’s a list of 36 foods that are high in fiber:
Click here to download this fiber infographic.
1. Pears (3.1%)
Fiber content: 5.5 grams in a medium-sized pear, or 3.1 grams per 100 grams (source).
2. Strawberries (2%)
Fiber content: 3 grams in one cup, or 2 grams per 100 grams (source).
3. Avocado (6.7%)
Fiber content: 10 grams in a cup, or 6.7 grams per 100 grams (source).
4. Apples (2.4%)
Fiber content: 4.4 grams in a medium-sized apple, or 2.4 grams per 100 grams (source).
5. Raspberries (6.5%)
Fiber content: One cup contains 8 grams of fiber, or 6.5 grams per 100 grams (source).
6. Bananas (2.6%)
Fiber content: 3.1 grams in a medium-sized banana, or 2.6 grams per 100 grams (source).
7. Blueberries (5.3%)
Fiber content: 3.6 grams per cup, or per 148 grams (source).
8. Blackberries (5.3%)
Fiber content: 8 grams per cup, or per 144 grams (source).
9. Carrots (2.8%)
Fiber content: 3.6 grams in one cup, or 2.8 grams per 100 grams (source).
10. Beets (2.8%)
Fiber content: 3.8 grams per cup, or 2.8 grams per 100 grams (source).
11. Broccoli (2.6%)
Fiber content: 2.4 grams per cup, or 2.6 grams per 100 grams (source).
12. Artichoke (8.6%)
Fiber content: 10.3 grams in one artichoke, or 8.6 grams per 100 grams (source).
13. Brussels Sprouts (2.6%)
Fiber content: 4 grams per cup, or 2.6 grams per 100 grams (source).
*Almost all vegetables contain significant amounts of fiber.
14. Kale (3.6%)
Fiber content: 2.6 grams per cup (source).
15. Spinach (2.2%)
Fiber content: 2.4 grams per cup (source).
16. Tomatoes (1.2%)
Fiber content: 1.5 grams per cup (source).
17. Lentils (7.9%)
Fiber content: 15.6 grams per cup of cooked lentils, or 7.9 per 100 grams (source).
18. Kidney Beans (6.4%)
Fiber content: 11.3 grams per cup of cooked beans, or 6.4 per 100 grams (source).
19. Split Peas (8.3%)
Fiber content: 16.3 grams per cup of cooked split peas, or 8.3 per 100 grams (source).
20. Chickpeas (7.6%)
Fiber content: 12.5 grams per cup of cooked chickpeas, or 7.6 per 100 grams (source).
21. Black beans (8.7%)
Fiber content: 15 grams per cup (source).
22. Edamame (5.2%)
Fiber content: 8 grams per cup (source).
23. Lima beans (5.3%)
Fiber content: .8 grams per cup (source).
24. Baked beans (5.5%)
Fiber content: 14 grams per cup (source).
25. Quinoa (2.8%)
Fiber content: 5.2 grams per cup of cooked quinoa, or 2.8 per 100 grams (source).
26. Oats (10.6%)
Fiber content: 16.5 grams per cup of raw oats, or 10.6 grams per 100 grams (source).
27. Popcorn (14.5%)
Fiber content: 1.2 grams per cup of air-popped popcorn, or 14.5 grams per 100 grams (source).
*Most whole grains contain significant amounts of fiber.
28. Almonds (12.5%)
Fiber content: 3.4 grams per ounce, or 12.5 grams per 100 grams (source).
29. Chia Seeds (34.4%)
Fiber content: 10.6 grams per ounce of dried chia seeds, or 34.4 grams per 100 grams (source).
*Most nuts and seeds contain significant amounts of fiber.
30. Coconuts (9%)
Fiber content: 7 grams per cup, or per 100 grams (source).
31. Pistachios (10%)
Fiber content: 13 grams per cup, or per 100 grams (source).
32. Walnuts (7%)
Fiber content: 5 grams per cup, or per 100 grams (source).
33. Sunflower seeds (8.6%)
Fiber content: 12 grams per cup, or per 140 grams (source).
34. Pumpkin seeds (18.4%)
Fiber content: 12 grams per cup, or per 100 grams (source).
35. Sweet Potatoes (2.5%)
Fiber content: A medium-sized boiled sweet potato (without skin) has 3.8 grams of fiber, or 2.5 grams per 100 grams (source).
36. Dark Chocolate (10.9%)
Fiber content: 3.1 grams in a 1-ounce piece, or 10.9 grams per 100 grams (source).
Practical Ways to Get Fiber in Your Diet Each Day
In addition to the previous 36 individual high-fiber foods, here are several practical ways you can make sure to eat your fiber every day!
Chia Seeds 5G // TBSP
Sprinkle on your yogurt, blend in smoothies, or make a chia seed pudding!
Veggies 2-5G // Cup
Loading up on veggies is going to be the easiest way to get in fiber.
Flaxseed Meal 3G // 1 TBSP
Add to a smoothie or make these easy power bites.
Banza Pasta 13G // Serving
My family and I are obsessed with this pasta made from chickpeas! We have it once a week and sometimes even more. It also has double the protein than regular pasta.
Avocado 10G // Cup
Eat plain with a little sea salt, top on toast or add frozen to your smoothie for added creaminess.
Oats 16.5G // Cup
My girls and I love making "cereal" with oats! We mix oats, chia seeds, unsweetened coconut flakes, mini chocolate chips, and then top with almond milk. It's perfect for a quick breakfast.
Make it a Habit
As with anything, start small! Choose one meal a day that you will aim to get at least 8 grams of fiber in. Then you can slowly focus on added more fiber to each meal.
I can't wait for you to experience the many benefits fiber has as you incorporate more in your diet.
About the author:
Kara Swanson is a certified nutritionist and founder of Life Well Lived. She is married to her best friend and the proud mother of three. Her passion is to make nutrition simple+easy+delicious!