A High-Fiber Diet Is for Everyone

By Diane Del Toro

High-fiber diets have changed dramatically over the last decade, especially as the popularity of eating a vegetarian or vegan diet has turned beans and grains into meal-time staples.

According to the Institute of Medicine, women should consume at least twenty-five grams of fiber daily, while men should aim for at least thirty-one grams. Consuming that much fiber may sound like a daunting task, especially for those who have been eating differently. But before you decide a high-fiber diet is too hard to maintain, read on.

There is a long list of health benefits associated with eating high fiber that cannot be ignored. These include weight loss; decreased risk of type 2 diabetes, heart disease, and certain cancers; healthier gut bacteria; increased longevity; and stronger bones. A healthier, longer life seems worth the challenge of changing your diet— even in incremental steps—until you are eating the recommended amount of fiber each day.

Thankfully, there are many delicious high-fiber foods available and a wide variety of easy ways to add them to your diet. Here are nine foods you may not have considered that will give you a lot of fiber bang for your buck:

1. Berries

Berries are known for being high in antioxidants and low in calories, but did you know that they are also full of fiber? One cup of raspberries or blackberries has nine grams of fiber. Strawberries and blueberries weigh in at nearly four grams of fiber per cup. Eat them alone, sprinkle them on cereal, or add them to smoothies.

2. Beans

Lentils, black beans, pinto beans, chickpeas…there are so many varieties of beans, and all contain high amounts of fiber. Your best choices are white beans (nineteen grams of fiber per cup), lentils (sixteen grams of fiber per cup), black beans, and pinto beans (both with 15 grams of fiber per cup).

3. Avocados

Known for their healthy fats and the delicious taste, avocados have increased in popularity over the last decade. A half of an avocado contains nine grams of fiber. Holy guacamole!

4. Broccoli

A member of the cruciferous family (along with cauliflower, cabbage, and kale), broccoli is not only rich in nutrients but is also rich in fiber. One cup of steamed broccoli contains five grams of fiber. Generally speaking, the darker the vegetable, the higher the fiber content. Carrots, beets, collard greens, swiss chard, and kale all have approximately three to four grams of fiber per cup.

5. Popcorn

If you are looking for a snack that has the added benefit of being high fiber, look no further. One cup of popcorn (popped, of course) contains one gram of fiber. While this may not seem like a lot of fiber, consider how many cups of popcorn you consume while watching a movie. Just remember to leave out the butter, and go light on the salt. Better yet, use a seasoning that is high on flavor and low on sodium, like Mrs. Dash or Old Bay.

6. Whole Grains

Good news, bread lovers! 100 percent whole wheat bread, whole wheat pasta, brown rice, and oats are fiber rich foods. A half cup of cooked oatmeal has five grams of fiber while a slice of whole grain bread contains two grams. One tip to remember: when purchasing bread, check the label. Whole grains should be the first ingredient listed in order for it to be considered a real whole grain.

7. Apples

The saying “An apple a day keeps the doctor away” may be true for this fiber-rich food. When eaten with the skin, a medium-sized apple has four grams of fiber, and it is a sweet and crunchy snack that satisfies those late afternoon cravings.

8. Potatoes

Red potatoes, purple potatoes, sweet potatoes, and white potatoes—all are a good source of fiber. A medium-sized sweet potato offers five grams of fiber and is high in vitamin A; a small white potato with the skin comes in at three grams of fiber. Potatoes have been given a bad rap over the years because of their association with these bad actors: sour cream, butter, bacon, sodium, and fat. Eat them baked, steam, or boiled but pass on the deep-fried.

9. Nuts

Raw nuts are an excellent source of protein and healthy fat, but almonds, pumpkin seeds, and sunflower seeds contain three grams of fiber per serving (about a quarter cup). Eating nuts will quickly increase the amount of fiber in your diet, but be careful not to overdue since nuts are calorie-rich.