Fiber might not be the sexiest food group, but it certainly plays an important role! What is fiber? Fiber is a healthy complex carbohydrate that your body cannot digest.^[1] You might be wondering: why would I eat something that my body can’t break down?

Well, as fiber passes through your body it aids digestion, regulates your blood sugar levels, and keeps you feeling full and satisfied for longer.^[2] It plays such an important role in your body’s metabolism that a diet low on fiber could lead to weight gain, constipation, blood sugar fluctuations, nausea, or exhaustion.^[3]

But where exactly can you find all this fiber besides a can of OLIPOP? Trust us, there are tons of delicious options to choose from! Here are some of the top high-fiber foods:

1. Fruits

Fruits are some of the best fiber-rich foods you can find! Plus they’re super tasty and offer minimal calories. Here are some of the most fiber-rich fruits:

*Data comes from the USDA Dietary Guidelines for Americans

Fruits vs. Juices

To enjoy the maximal nutritional benefit from fruits, make sure to eat them in their whole-form. Some juice products, such as fruit drinks or juice concentrates, are just sugar-sweetened beverages in disguise.^[4]

Always check the back label for “added sugars” (or sugars that are not naturally occurring) and to see exactly how much of that juice is actually juice. For example, when you look at the back of some juice products you’ll be surprised to find a “contains 5% juice” line on their nutrition label! However, even a 100% juice product still contains a lower fiber content than just enjoying the fruit raw. ^[4]

Fruits With Skins

You’ll notice that some fruits in our list above mention “with skin” next to them and that’s because the skin is where most of the fiber is! ^[5] So anytime you come across an edible skinned fruit, such as apples and peaches, make sure to enjoy the full fruit and not just its insides for full-fledged fiber potential. And dried fruit with the skin is a great choice too!

2. Vegetables

Vegetables, especially leafy green and dark-colored veggies, are high in fiber as well as other phytochemicals, antioxidants, and vitamins. ^[6] Artichokes come in first place here, but also on the list includes carrots, collard greens, brussels sprouts, potatoes, and more. Add as many of these veggies as you can into your recipes for maximum fiber and nutrition.

*Data comes from the USDA Dietary Guidelines for Americans

Start With Salad Before a Meal

Struggling to get enough veggies in your diet? One great tactic is to start with the salad. Before you dive into your juicy burger or grab a bite of your pasta, start by reaching for your salad first. It might take a little bit of willpower but this is a great way to load up on veggies instead of skipping them.

3. Legumes

Beans and legumes such as black beans, lentils, chickpeas, and kidney beans offer a healthy dose of fiber, as well as protein, iron, vitamins, and minerals.^[6] Try replacing some of your processed or high-fat meats with legumes instead for a healthier and more fiber-rich diet.^[4] We recommend adding some of the below legumes to your soups, chilis, dips, and salads.

*Data comes from the USDA Dietary Guidelines for Americans

4. Whole Grains

Most people assume that foods labeled as “whole grain” are high in fiber. Unfortunately, this is not always the case and is one of the leading culprits in the fiber gap. For example, 34% of cereals that carry a “whole grain” claim are actually poor sources of fiber.^[7]

This is because the fiber content of whole grains varies widely depending on the product. Always check the label and look out for those whole-grain products with high fiber content such as oats, barley, high-fiber cereals, and even popcorn!

*Data comes from the USDA Dietary Guidelines for Americans

Whole Grains vs Refined Grains

A grain is any product made from wheat, rice, oats, cornmeal, barley, or any other kind of cereal grain. ^[8] Most Americans meet their recommended daily intake for grains, which sounds like a good thing right? ^[4] 

The problem is that most of the grains we are eating are refined grains instead of whole grains. 98% of Americans don’t get enough whole grains and 74% exceed their limits for refined grains. ^[4]

The difference between refined and whole grains is that whole grains contain the entire grain kernel whereas refined grains go through a milling process to improve their texture and extend their shelf life.^[8] Through that process, refined grains lose a lot of their protein, fiber, iron, and vitamins.^[8]

This doesn’t mean that all refined grains are bad, some refined grains are enriched after the milling process with iron, vitamins, and other nutrients.^[8] But unfortunately, fiber is not one of those nutrients added back in. To add more fiber into your diet, aim to make half your grains whole grains.^[4]

5. Nuts and Seeds

Nuts are not only a great source of protein and healthy fats, but can also contain a good amount of fiber per serving. Swap one or a few of these nut options into your diet for a fiber-filled snack between meals.

*Data comes from the USDA Dietary Guidelines for Americans

High Fiber Foods: The Takeaway

Fiber is an important nutrient in a healthy diet, but unfortunately, most Americans don't get enough of it. Great sources of fiber to include in your diet are fruits, starchy vegetables, legumes, whole grains, and nuts and seeds. And of course, don’t forget to enjoy OLIPOP, your favorite high-fiber soda!

Sources

1. Harvard T.H. Chan School of Public Health. (2019, October 28). Fiber. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber
2. Cleveland Health Clinic. (2021, February 8). Carbohydrates: Types & Health Benefits. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/15416-carbohydrates
3. Fries, W. C. (2007, January 1). Is Your Diet Low In Fiber? WebMD. https://www.webmd.com/food-recipes/features/4-warning-signs-your-diet-may-lack-fiber
4. U.S. Department of Agriculture and U.S. Department of Health and Human Services. (2020, December). Dietary Guidelines for Americans, 2020–2025 (9th Edition). https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf
5. Shaw, G. (2012, October 31). The Ultimate High-Fiber Grocery List. WebMD. https://www.webmd.com/cholesterol-management/features/fiber-groceries
6. Locke, A., Schneiderhan, J., & Zick, S. M. (2018). Diets for Health: Goals and Guidelines. American Family Physician, 97(11), 721–728.
7. Quagliani, D., & Felt-Gunderson, P. (2016). Closing America’s Fiber Intake Gap. American Journal of Lifestyle Medicine, 11(1), 80–85. https://doi.org/10.1177/1559827615588079
8. United States Department of Agriculture. (n.d.). Grains. MyPlate. Retrieved July 1, 2021, from https://www.myplate.gov/eat-healthy/grains

Meet our Expert This article is reviewed by Lauren Manaker MS, RDN, LD. Lauren Manaker is an award-winning registered dietitian, book author, and freelance writer. Her work can be found in many major media outlets and on her women’s health nutrition-focused Instagram account @LaurenLovesNutrition. Raised in sunny South Florida and now living in Charleston, South Carolina, she has a love for the ocean and would be living on a houseboat if she had her way. She currently lives with her husband, young daughter, and 70-pound rescue pup.