High-fiber foods play a key role in digestion, heart health and maintaining steady blood sugar levels. Despite these benefits, more than 90% of adults do not consume enough fiber, making it an essential nutrient to focus on.
Fiber is a carbohydrate that the body cannot fully digest, which is precisely why it is so valuable. It comes in two primary forms: soluble fiber, which slows the absorption of carbohydrates and helps reduce excess cholesterol, and insoluble fiber, which adds bulk to food and supports digestive movement. According to registered dietitian Kiran Campbell, fiber promotes stable blood sugar, supports cholesterol management, enhances digestion and keeps the gut functioning properly. Adequate intake may also help lower the risk of heart disease, diabetes and certain cancers.
Current guidelines recommend about 25 grams of fiber per day for women and 34 grams for men. To help close this gap, several dietitians shared their top fiber-rich foods and easy ways to incorporate them into everyday meals.
Edamame
Registered dietitian Kari Hamrick eats edamame daily. One cup supplies around 8 grams of fiber and 18 grams of plant-based protein, including all nine essential amino acids. Soybeans also contain phytoestrogens that may help ease menopausal symptoms and support heart and bone health. Hamrick enjoys roasted, shelled edamame as a snack or added to salads.
Pears
A medium pear offers nearly 6 grams of fiber. Dietitian Lauren OConnor highlights pears as a refreshing, nutrient-dense fruit rich in vitamin C, potassium and antioxidants. They can be eaten whole, sliced, or paired with cheese or almonds.
Avocado
OConnor notes that avocado is both a fruit and a fiber-rich food. While known for its heart-healthy fats, it also supports gut health. Campbell adds that regular avocado consumption is linked to reduced cholesterol, lower inflammation and smaller waist circumference.
Taro
Dietitian Kay Lee enjoys taro for its 7 grams of fiber per cup and its content of resistant starch, which supports fullness and helps stabilize blood sugar. She recommends boiling and peeling taro for use in dishes similar to potatoes or seasoning and air-frying it into crispy fritters.
Flaxseeds
One tablespoon of flaxseeds provides about 2 grams of fiber. Dietitian Brittany Poulson emphasizes their omega-3 fats and lignans, which offer antioxidant and anti-inflammatory benefits. Flaxseeds can be added to smoothies, oatmeal, yogurt or savory dishes. Poulson also mixes them into natural peanut butter for an extra nutrient boost.
Almonds
With 3.5 grams of fiber per ounce, almonds provide vitamin E, magnesium and phytosterols. Poulson notes that eating a handful daily may lower LDL cholesterol. Almonds can be added to baking mixes, yogurt, oatmeal or salads.
Medjool Dates
Four pitted Medjool dates deliver around 6.5 grams of fiber. Dietitian Umo Callins explains that their natural sweetness and low glycemic index make them a useful sugar alternative. Dates work well as snacks, in smoothies or baked goods, and even as pre-workout fuel.
Chickpeas
Jane Leverich highlights chickpeas for their fiber, plant-based protein and minerals such as folate and manganese. One cup provides about 78% of the daily manganese requirement. Leverich enjoys roasted chickpeas in salads or as a snack.
Oats and Raspberries
Dietitian Ali McGowan explains that oats contain beta-glucan, a type of fiber known to reduce LDL cholesterol. One cup of cooked oats provides enough beta-glucan for these benefits. McGowan often prepares overnight oats with chia seeds and raspberries. Raspberries themselves offer 8 grams of fiber per cup and are rich in antioxidants.
Teff
Teff is a naturally gluten-free ancient grain that supplies about 7 grams of fiber per cooked cup. It is also rich in iron and zinc, supporting red blood cell formation and immune health. Traditionally used in injera, teff can also be added to porridge, stews or baked goods.
Conclusion
Prioritizing fiber is essential for long-term wellness. Incorporating foods such as oats, almonds, flaxseeds, pears and chickpeas can help you reach your daily goals while adding flavor and variety to your meals. Stocking up on these fiber-rich staples can make it easier to support digestive, metabolic and overall health.
