For many years, fiber has been overlooked as a vital nutrient, but it’s now gaining recognition alongside protein—and rightly so.
The advantages of a fiber-rich diet are significant, including enhanced digestion, better blood sugar control, and improved heart and gut health.
Experts recommend that adults consume between 25 and 30 grams of dietary fiber daily, yet many do not meet these guidelines.
While the notion of “fibermaxxing” has been trending on social media, highlighting the importance of adding more fiber to our meals, it’s essential to understand that diversity is just as important as quantity.
Achieving this diversity can be challenging, but it may help your budget as well. By focusing on seasonal produce, you can save money while exploring new sources of fiber.
Now that we are in winter (especially in the Northern Hemisphere), I consulted registered dietitian Jordan Langhough for her top five fiber-rich foods currently in season. She’s also shared some favorite recipes for each food.
1. Legumes
While beans and lentils are well-known legumes, peanuts also belong to this fiber-rich family.
“Legumes are packed with fiber, protein, and essential nutrients,” Langhough explains. “They support digestion, help maintain blood sugar levels, and promote heart health.”
Available in canned, dried, frozen, or fresh forms, canned and dried legumes tend to have the longest shelf life.
Fiber content: One cup of boiled red lentils provides 16 grams of fiber, while white kidney beans contain approximately 11 grams; the fiber content varies across different bean and lentil varieties.
Langhough’s favorite way to eat them: “I often add beans and lentils to a hearty chili, incorporating extra protein sources like lean beef, turkey, or chicken, along with a variety of vegetables. You could also make a vegetarian chili with just beans and lentils as the protein. In my view, chili is the perfect warming dish for winter,” she suggests.
Additional benefits: “Beyond fiber, legumes are rich in nutrients such as iron, folate, magnesium, potassium, and zinc, all of which support energy production, heart health, immune function, and blood pressure management.”
2. Kale
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Kale is typically in season from fall through spring, making it most affordable during these months, though it’s widely available in supermarkets all year round. It can last up to five days in cold storage and serves as a great substitute for summer salad greens like arugula and watercress.
“Kale is a nutrient-dense leafy green that remains resilient to heat, making it perfect for cooked dishes,” Langhough states. “One cup offers a substantial fiber content along with vitamins A, C, and K.”
Fiber content: One cup of cooked kale contains 2.6 grams of fiber.
Langhough’s favorite way to eat it: “I enjoy adding kale to soups, such as a homemade Zuppa Toscana soup.”
Additional benefits: “Kale is an excellent source of iron and antioxidants, making it a fantastic option for those seeking plant-based iron.”
3. Oats
Oats are rich in soluble fiber, which dissolves in water and forms a gel-like substance in the gut,” explains Langhough.
“Eating foods high in soluble fiber can slow digestion, allowing for more stable blood sugar levels and increasing feelings of fullness.”
She adds: “This gel also binds to cholesterol in the gut, helping to remove it from the body, which ultimately improves cholesterol levels and promotes heart health.”
Fiber content: One cup of cooked oats provides 4 grams of fiber.
Langhough’s favorite way to eat them: “I usually enjoy oats in oatmeal form, but I also love baked oatmeal, and I often add whole oats to baked goods to boost their fiber content,” she describes.
Additional benefits: “Oats can help lower LDL cholesterol, assist with blood sugar control, and promote satiety.”
4. Winter Squash
(Image credit: Getty Images)
“Winter squash varieties, including butternut, acorn, and delicata squashes, are naturally high in fiber and add nutrients to warm winter meals,” says Langhough. “They also provide complex carbohydrates for consistent energy.”
Their tough, thick skin allows them to withstand cold temperatures, and they can be stored at room temperature for several months. Additionally, the seeds can be roasted for a nutritious snack.
Fiber content: One cup of cooked winter squash delivers between 4 to 7 grams of fiber, depending on the variety.
Langhough’s favorite way to eat it: “I like to roast cubes of squash with olive oil and spices for a simple side dish. You could also use an immersion blender to create a creamy squash soup or add cubes to a stew, like this Moroccan stew with squash, chickpeas, and lentils.”
Additional benefits: “Winter squash is overflowing with beta-carotene, which bolsters immune function—a valuable asset during the winter months when cold and flu season peaks. Beta-carotene also promotes healthy skin and eyes.”
5. Cabbage
“Cabbage is an economical, fiber-rich vegetable that’s seasonal in winter and holds up well to cooking,” Langhough shares.
This hearty vegetable can be stored for one to two months in the refrigerator. If the outer leaves wilt, peel them away, and the inner cabbage should still be good. Frozen, pre-shredded cabbage is another convenient option.
Fiber content: One cup of cooked cabbage provides 4 grams of fiber.
Langhough’s favorite way to eat it: “I sauté cabbage and add it to stir-fries, like this moo-shu pork bowl.”
Additional benefits: “Cabbage contains compounds that promote gut health, as well as vitamin C and antioxidants,” Langhough notes. She recommends cooking cabbage to enhance digestibility.
Jordan Langhough is a registered dietitian and a NFPT-certified perinatal fitness specialist. She uses her expertise to help women feel strong, nourished, and empowered throughout their motherhood journey.
