With trends like fibermaxxing and dinosaur time gaining traction, fiber is finally receiving the attention it deserves. This complex carbohydrate plays a key role in several important bodily processes and is associated with a range of health benefits. First off, it slows digestion, promoting feelings of fullness and reducing blood sugar spikes after eating. These benefits support metabolic health.
Fiber is a game changer for gut health, too, thanks to its role in promoting digestive regularity and supporting the gut microbiome. “Fiber is a prebiotic for your good gut bacteria, so if you are someone who takes probiotics or wants to improve your gut health, adding more foods with fiber in it is a great way to encourage a healthier gut microbiome,” says Maura Fowler, MPH RDN CPH, registered dietitian and founder of Healthy You by Maura. This prebiotic power is essential for optimal gut microbiome health—a microbial community in the large intestine that plays a major role in immune, brain, and digestive health (just to name a few).
This macro even helps ward off chronic illness. “Fiber plays a role in the regulation of serum cholesterol levels, in turn supporting chronic disease management (in combination with its blood sugar management abilities),” adds Lena Bakovic, MS, RDN, CNSC, registered dietitian at Live It Up. In fact, research shows that higher fiber intake is associated with a lower risk of type 2 diabetes, heart disease, and even some cancers.
However, this nutrient has proven challenging for many Americans to get enough of. “Women need 25 grams of fiber per day and men need 38 grams of fiber per day—and most U.S. adults don’t consume enough,” Fowler says. That said, there are plenty of delicious foods rich in fiber to help you reach these goals. “Making small additions to foods you already eat can make a big difference,” adds Rebecca Jaspan, MPH, RD, CEDS, CDCES, registered dietitian and owner of Rebecca Jaspan Nutrition. So, we polled nine registered dietitians to share their favorite sources of fiber for some inspiration—and they’re all delicious.
Favorite Fiber Sources of 9 Registered Dietitians
There’s no shortage of fiber-rich foods out there. While these RDs highlight nine of their favorites, these are just the tip of the iceberg when it comes to fiber-packed options. Most plant-based foods—like whole grains, nuts, seeds, fruits, vegetables, and legumes—contain at least some fiber. And when it comes to this macronutrient, every gram counts!
Frozen Raspberries
Fiber Content: 6 grams per 1 cup unthawed
For Julie Cobble, MS, RDN, CPT, community dietitian and certified personal trainer, frozen—not fresh—raspberries are one of her favorite high-fiber foods. “I blend them into a banana, berry, and nut butter smoothie most mornings for breakfast,” she says. “Frozen berries are frozen and packaged at the peak of their ripeness, and they won’t go bad as quickly as fresh fruit. They are a staple in my kitchen for that reason, as I hate to let fruit get moldy.”
Buying these ruby-red berries frozen is also a smart way to save money, as fresh raspberries are among the most notoriously expensive fruits in the grocery store. Beyond smoothies, frozen raspberries are a versatile addition to baked goods, pancakes, dressings, marinades, and frozen desserts.
Chickpeas
Fiber Content: 13 grams per 1 cup cooked
As one of the more popular legumes, chickpeas are a go-to fiber source for Jaspan. “With 6 grams of soluble fiber per half-cup serving, chickpeas are an excellent source of fiber to bulk up any meal,” she says. “And the best part is they come right out of the can ready to eat—no cooking needed. I like adding chickpeas to increase the fiber content of salads, soups, chili, and rice bowls.” Homemade hummus, stir-fries, and curries are also excellent destinations for chickpeas. Canned chickpeas—and their dried counterparts—are also extremely shelf-stable, lasting up to a year in your pantry and making them smart ingredients to keep on hand.
Avocado
Fiber Content: 10 grams per 1 cup cubed
Many people associate fiber with ‘roughage,’ or foods that require serious chewing. However, that’s not always the case—as shown by creamy avocado. “I love the creamy texture of avocado,” says Kelly Powers, MA, RDN, registered dietitian. “I add it to smoothies, mash it with lime juice and salt for a quick dip, or simply eat it from its shell with a bit of salt and pepper—I am from California after all.” Avocado is also perfect in salads, salsas, and dressings, or served atop toast with a jammy egg.
Whole-Grain Bread
Fiber Content: 3 to 5 grams per slice (depending on brand)
To boost her fiber intake, Charleston-based registered dietitian Lauren Manaker, MS, RDN, LD, reaches for whole-grain bread. “Whole-grain bread is one of my favorite sources of fiber because it’s such a simple, delicious way to add whole grains to my day,” she says. “What makes it even better is how it acts as the perfect vessel for so many other nutrient-rich ingredients when used in sandwich recipes. I’ll layer it with lean proteins like grilled chicken or turkey, add healthy fats like avocado or hummus, and pile on colorful veggies like spinach, cucumbers, and roasted red peppers.” To boost the fiber content of your bread even more, opt for a seeded or multigrain whole-grain loaf. Brands like Dave’s Killer Bread are fantastic choices that meet these criteria, typically boasting around 4 to 5 grams of fiber per slice—and they even offer sandwich rolls!
Quinoa
Fiber Content: 7 grams per ½ cup uncooked
While technically a seed, quinoa is often grouped into the whole-grain category because it cooks up like many well-known grains, including rice. Plus, it’s rich in fiber, protein, and minerals—just like its fellow whole grains—which is why it’s Bakovic’s go-to fiber choice. “I love making quinoa Greek salad,” she says. “I first rinse and cook the quinoa and then let it cool. Meanwhile, I cut up and put together cucumbers, tomatoes, peppers, red onions, and olives in a salad bowl. I incorporate the quinoa into that mixture and add feta cheese, olive oil, a little salt, and stir.” Quinoa is absolutely scrumptious in stir-fries, grain bowls, and burritos, too.
Ground Flaxseed
Fiber Content: 4 grams per 2 tablespoons
“Finely ground flaxseed is a versatile source of fiber (around 4 grams per serving) and omega-3s,” says Samina Kalloo, RDN, CDN, nutrition communications expert and founder of Samina Kalloo Nutrition. “I sprinkle ground flax into oatmeal and even add it to my pancake or muffin batter for an easy fiber boost.”
It’s no accident that she recommends ground flaxseed, either, as these tiny seeds are known to pass through the digestive tract completely intact—limiting the nutrients your body can garner from them. You can buy flaxseed pre-ground or easily grind them yourself at home, either in a blender or while making a smoothie! “Fiber-rich nuts and seeds, including ground flax, can be kept at room temperature briefly, but the longer they sit, the more likely they are to spoil because of their high fat content,” Kalloo says. “To keep them fresher longer, store [them] in an airtight container in the fridge or freezer.”
Canned Pumpkin
Fiber Content: 7 grams per 1 cup
As a beloved fall ingredient, pumpkin—most easily found at the grocery store in canned form—is not only delicious but also the fiber powerhouse pick of Alison Ellis, MSc, RD, dietitian and founder of The Toddler Kitchen. “I absolutely love canned pumpkin, especially this time of year, and it just so happens to be packed with fiber,” she says. “Half a cup of canned pumpkin provides 4 grams of fiber, plus it’s an incredible source of vitamin A. Some of my favorite ways to enjoy it include making high-protein pumpkin cottage cheese pancakes, adding it to muffins, or blending it into a pumpkin pie-flavored smoothie.” Oatmeal, dessert breads, cakes, and chili are also tasty ways to add more canned pumpkin into your daily routine.
Chia Seeds
Fiber Content: 10 grams per 2 tablespoons
Similar to flaxseeds, chia seeds are also fabulous fiber sources. “Chia seeds are an easy way to boost your intake of healthy fats, like omega-3s,” says Ali McGowan, MS, RD, LDN, registered dietitian and founder of Sprout Out Loud. “When soaked, they form a gel-like texture that can help keep you regular. I love stirring them into overnight oats for a thick texture and added staying power.” These tiny seeds are also the perfect healthy ‘sprinkles’ for yogurt, baked goods, waffles, and smoothies.
Brown Rice
Fiber Content: 3 grams per ½ cup uncooked
While white rice is a tasty and comforting classic in many cultural cuisines, brown rice is the better choice when looking to boost your fiber intake—and it happens to be Fowler’s top high-fiber pick. “Rice is a staple food in many cultures and homes, so it’s a great option to complete a meal for most of my clients,” she says. “I always encourage them to stick to brown rice for optimal fiber intake. I love cooking Spanish-style rice to serve with marinated chicken and seasoned vegetables.” Burrito bowls, homemade sushi rolls, casseroles, and stir-fries also wouldn’t be complete without the addition of rice.