Maintaining a healthy fiber intake is essential for overall well-being. Insufficient fiber can lead to uncomfortable symptoms like bloating, constipation (or hemorrhoids), irritable bowel syndrome, and even diverticulitis, according to nutrition expert LeVeque. Understanding which foods to incorporate into your diet can significantly enhance your fiber levels and promote better digestive health.
High-Fiber Foods to Add to Your Shopping List
LeVeque emphasizes the importance of obtaining fiber from whole foods such as fruits, vegetables, nuts, and seeds instead of relying solely on supplements. “A holistic nutrition approach allows you to enjoy various whole foods that not only boost your fiber intake but also provide essential nutrients,” she explains.
Here’s a list of fiber-rich foods to consider including in your diet:
1. Fruits
“Fruits often receive a bad rap from dieters due to their sugar content, but they are also rich in fiber,” notes Berghoff. “Make sure to eat your fiber by consuming whole fruits and vegetables, preferably with the skin on. Juicing strips away much of the fiber, leaving only sugar that can spike insulin levels.”
Some of LeVeque’s favorite high-fiber fruits are berries and avocados (which are technically a fruit). In addition, pears, apples, kiwis, and pomegranates provide substantial fiber content.
2. Vegetables
It’s not surprising that fiber is another reason to enjoy your greens.
Peas (8.8 grams of fiber per serving) and broccoli (5.2 grams) stand out as excellent sources of fiber, according to Berghoff. Other recommended high-fiber vegetables include cruciferous options like kale, cauliflower, and brussels sprouts, along with carrots and sweet corn. Artichokes lead the USDA’s list of high-fiber foods with 9.6 grams per serving. Potatoes and sweet potatoes are also notable fiber sources.
The USDA recommends that most vegetables be cooked to enhance their fiber content. However, there are exceptions where raw options are better, like red bell peppers, carrots, and jicama.
3. Beans and Legumes
These high-protein options include navy beans, white beans, lima beans, mung beans, lentils, and chickpeas, all offering 7 to 9 grams of fiber per standard serving.
4. Whole Grains
Berghoff lists oats as her top recommendation for an effortless way to meet your fiber needs. “Many people already consume oats in some form, making them a great high-fiber option.”
The USDA also highlights that various ready-to-eat cereals boast high fiber content, such as shredded wheat and bran flakes. Notable whole grains like whole wheat pasta, quinoa, bulgur, spelt, and barley range from 3 to 7 grams of fiber per serving.
5. Nuts and Seeds
LeVeque appreciates nuts and seeds for their high fiber content and added benefit of healthy fats. Top choices include pumpkin seeds, chia seeds, coconut, almonds, and chestnuts according to the USDA.
Chia seeds, rich in omega-3 fatty acids, also promote hydration by absorbing water, making them an easy way to enhance your meal’s fiber content. “Chia seeds are my secret ingredient,” Berghoff shares. “I add them to drinks and meals, and if I’m using an Instant Pot, I usually include chia seeds.”
What About Fiber Supplements?
Nutrition specialists, including Berghoff and LeVeque, recommend prioritizing whole foods for nutrient intake. However, if consistently obtaining enough fiber is challenging, adding a fiber supplement, such as psyllium, inulin, or methylcellulose, could be a viable option.
“For me, a non-negotiable is incorporating organic psyllium husk powder into my smoothie as a primary fiber source, providing six grams of soluble fiber per serving,” notes LeVeque.
Always consult with your healthcare provider before introducing any supplements to your routine. Even seemingly benign fiber supplements may interact with certain health conditions or medications.
Incorporating a variety of fiber-rich foods into your diet can significantly contribute to improved digestion and overall health. Emphasizing whole foods over supplements can help you enjoy the benefits of fiber while nourishing your body with essential nutrients.
