The Fiber Rich Foods A Dietitian Eats to Get Over 30 Grams Daily

June 20, 2024

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It’s no secret that eating more fiber is good for your body. This important nutrient can improve heart health, gut health, blood sugar balance, and even reduce your risk of cancer — and yet, so many of us struggle to get enough. But the truth is, eating more of this important nutrient doesn’t have to be hard. Once you know about the most fiber rich foods, reaching your goals will feel like a breeze.

Here are some of my personal favorite foods to help you eat more fiber with minimal effort.

What does fiber do for the body?

Dietary fiber is a type of carbohydrate that humans can’t digest. It travels through your digestive system staying mostly intact, helping to clear waste from your system, which is part of why it’s so great for digestion and overall health.

According to a 2020 review in the journal Nutrients, a fiber-rich diet can improve metabolic health, heart health, blood sugar, gut motility, and more. And the cool thing about fiber is that there are so many different types in various foods, each with their own benefits.

Where to find it

You get fiber from plant foods: Fruits and vegetables, whole grains, beans, nuts, and seeds. While there is fiber in fancy prebiotic sodas and expensive supplements, you can get what you need without them by simply including more fiber rich foods in your diet.

How much fiber per day?

Current dietary guidelines recommend 25 grams of fiber per day for women, 38 grams for men. But the health benefits of fiber (and fiber-containing foods) are significant, so the more you can get, the better.

The one caveat: go slow. Adding too much fiber to your diet too quickly can aggravate your gut. Eat a few extra grams each day, drink plenty of fluids, and pause if you notice any uncomfortable symptoms.

You asked: What foods are highest in fiber?

Since there’s such a wide array of foods that are rich in fiber, here are some of my favorites.

Chia seeds

Just one ounce of chia seeds contains almost 10 grams of dietary fiber. You’ll also benefit from their heart-healthy omega-3 fats, antioxidants, and moderate protein content.

There are many ways to incorporate chia seeds:

Use them as a base in pudding or energy bites
Add to smoothies or oatmeal
Sprinkle on toast or into yogurt parfaits

Apples

A medium apple with skin contains more than 4 grams of dietary fiber. While they do contain a fair amount of naturally occurring sugars, apples are filled with nutritional benefits from vitamin C to polyphenols.

You’ll benefit from this fiber-packed fruit whether you enjoy it raw or cooked. Serve a sliced apple with peanut butter for your afternoon snack, bake one into muffins, or add diced apple to your chicken salad.

Berries

Berries pack a big nutritional punch, and they’re loaded with fiber, too. One cup of mixed berries contains 6 grams of fiber, along with vitamin C and antioxidants. When berries are out of season, buy them frozen; they’re less expensive than fresh, and you won’t have to worry about spoilage.

One tasty way to eat frozen mixed berries is to cook them on the stove with a big scoop of chia seeds to make chia jam. Or, thaw frozen mixed berries and have them on top of porridge, baked oats, or yogurt.

Avocados

Avocados are known for their healthy monounsaturated fats, but they’re also rich in fiber. In fact, a single avocado contains 10 grams of dietary fiber. They also offer a long list of vitamins and minerals like vitamin C, vitamin E, and potassium.

Avocado is an excellent toast topper, and even better as a fiber-rich replacement for cheese in sandwiches and wraps. We also love this nutrient-dense fruit as a swap for mayo in egg salad or tuna salad.

Sweet potato

As a dietitian, I love all potatoes for their energizing carbs, satiating starch, and micronutrients. But for fiber, sweet potatoes come out on top. For just over 160 calories, one large sweet potato contains nearly 6 grams of dietary fiber. Just make sure you eat the skin — that’s where a lot of the fiber and other nutrients live.

Roast sweet potato cubes as part of your weekly meal prep and add it to salads and grain bowls throughout the week. Or, slice it into strips, toss in olive oil, and bake or air fry.

Whole wheat bread

Whole wheat bread is inexpensive, easy to find, and super easy to use — and it’s loaded with fiber, too. The exact fiber content depends on the brand you buy, but many contain up to 3 grams per slice. And because it’s made from whole grains, you’ll also benefit from some protein and B vitamins.

Swap in whole wheat bread instead of white in your lunchtime turkey sandwich or weekend French toast. For even more fiber, enjoy toasted whole wheat bread with peanut butter, mashed raspberries, and honey.

Oats

Half a cup of raw oats contains 4 grams of dietary fiber, most of which is a unique soluble fiber called beta-glucan, which is particularly helpful to lower cholesterol and improve heart health.

Enjoy oats in porridge with chia seeds and berries for a big boost of fiber to start your day. Or, for a make-ahead meal, try baked oatmeal or overnight oats.

A day on my high fiber plate

It’s easy to save a list of fiber-rich foods, but not always as simple to incorporate them into your day. Here’s an example of what my day of eating looks like as an RD — you’ll see just how quickly fiber can add up to exceed your targets and support your health.