We all know that fiber is good for us, yet many of us aren’t getting enough of it. Dietitians recommend that men get at least 35 grams of fiber a day, and women 25 grams, but most of us don’t consume anything close to that amount. Adding high fiber foods into our diets can be greatly beneficial. Because fiber can’t be fully broken down the way other carbs can, it keeps your metabolism busy, slowing it down just enough to prevent spikes in your blood sugar. This also means that fiber keeps you feeling full for longer. Fiber plays an important role in keeping your bowel movements regular and may even help prevent colon cancer.
Fiber is naturally found in many fruits, vegetables, beans, and grains. Including these high fiber foods in your diet will help you feel full for longer after meals, warding off cravings and keeping you away from sugary treats. Below, we’ve put together a list of 31 clean eating, high fiber foods you can try. Don’t forget to drink plenty of water when increasing the fiber in your diet!
GRAINS & FLOURS
1. Oats – 4 grams in 1/2 cup
Oats make a versatile breakfast staple. Spruce up your morning meal with one of these 5 Surprising and New Oatmeal Recipes
2. Brown Rice – 4 grams in 1 cup
Filling and delicious, this Chicken Stir-Fry with Vegetables and Brown Rice will be a regular at the dinner table!
3. Barley – 5 grams in 1 ounce
Knock minestrone soup up a few nutritional notches with this Pearl Barley and Vegetable Minestrone dish!
4. Wheat Bran – 13 grams in 1/2 cup
Whip up a batch of these ultra-moist Banana-Walnut Bran Muffins!
5. Spelt – 8 grams in 1 cup
Sprinkle some spelt on one of these 7 Clean-Eating Breakfast Cereals to give your AM meal a nutritional boost!
6. Coconut Flour – 10 grams in 1/4 cup
These Skinny Breakfast Popovers call for the refined flour alternative, making them decadent and guilt-free!
7. White Beans – 11 grams in 1 cup
This savory Lemon Garlic Soup with White Beans and Kale makes a belly-warming dish on a chilly day.
8. Black Beans – 11 grams in 1 cup
This easy prep, one-pot Skinny Quinoa with Black Beans will become a scrumptious regular at the dinner table!
9. Kidney Beans – 11 grams in 1 cup
Whip up this scrumptious Slow Cooker Red Beans and Rice dish!
10. Chickpeas – 12 grams in 1 cup
This colorful Barley Salad with Chickpeas, Fava Beans, and Peas makes a lovely, satisfying side dish!
11. Lentils – 16 grams in 1 cup
Dig into a healthy take on creamy risotto with this Lentils and Pea Risotto dish!
12. Edamame – 8 grams in 1 cup
These chewy, nutrient-rich legumes will rev up your system with lasting energy. For more energy-promoting foods, recharge the right way with these 21 Healthy Foods for a Quick Energy Boost!
13. Green Peas – 9 grams in 1 cup
These chewy delights are also chockfull of energy-boosting iron. For more iron-rich foods, check out these 21 Foods High in Iron!
14. Black Eyed Peas – 7 grams in 1 cup
Beans are major health boosters. These 8 Beans from the Mediterranean Diet offers a full spectrum of the nutrient-rich superstars, along with recipe ideas.
15. Fat-Free Refried Beans – 11 grams in 1 cup
Slim down with a tasty Tex-Mex dish featuring refried beans! Whip up this Healthier Burrito Pie Casserole!
16. Artichoke – 10 grams in 1 artichoke
Utterly delectable and complete with melty cheese, this Oven Baked Cheesy Artichoke Dip will leave you speechless!
17. Pumpkin Puree – 6 grams in 2 cups
For a clean-eating version of a holiday favorite, try this guilt-free Clean Eating Pumpkin Pie recipe!
18. Spaghetti Squash – 4 grams in 2 cups
Twirl your fork into flavorful Spaghetti Squash Pasta Salad– it’s too good to be true!
19. Carrots – 4 grams in 1 cup
For a gourmet-tasting side dish that delivers incredible depth of flavor, try this gorgeous Balsamic Roasted Carrots recipe!
20. Broccoli – 6 grams in 1 cup
This cheesy and mouthwatering Broccoli & Cauliflower Salad gives a whole new meaning to eating your vegetables.
21. Corn – 6 grams in 1/2 cup
Dish up an inventive veggie combo with this juicy and delicious Cherry, Asparagus, and Corn Salad!
22. Apples – 4 grams in 1 medium apple
Satisfy a sweet tooth without adding numbers to the scale with this scrumptious Honey Baked Apples with Stovetop Granola recipe.
23. Pear – 6 grams in 1 medium pear
Impress your dinner guests with this lovely Glass Appetizer of Grilled Asparagus and Pears.
24. Mango – 3 grams in 1 cup
For a refreshing and creamy cool-down treat, slurp on this nutritious Mango Shake.
25. Raspberries – 8 grams in 1 cup
Whip up breakfast in a flash with this delectable Peanut Butter and Fresh Raspberries on Toast recipe!
26. Figs – 2 grams in 1 large fig
Looking for a subtly sweet, easy-prep breakfast? This Grilled Figs on Yogurt with Balsamic Glaze recipe has you covered!
NUTS & SEEDS
27. Chia Seeds – 11 grams in 1 ounce
Squeeze more of these itsy bitsy nutritional powerhouses into your menu. Here are 16 Ways to Make Chia Seeds a Part of Every Meal.
28. Ground Flaxseed – 4 grams in 2 tbsp
Get the full scoop on this incredible seed with 3 Health Benefits of Flax Seeds!
29. Sunflower Seeds – 3 grams in 1 ounce
These seeds rank high on the list of brain-boosting foods. Squeeze more brain food into your diet with these Top 5 Brain Foods with Recipes!
30. Almonds – 4 grams in 1/4 cup
When it comes to almonds, a handful a day might keep the doctor away! Learn what makes almonds a menu must-have by checking out 6 Reasons to add Almonds to your Diet.
31. Pecans – 3 grams in 1 ounce
Pecans give pesto a scrumptious gourmet twist in this Basil Pesto with Roasted Pecans dish.
How do you add fiber to your diet? Let us know! Leave a comment below.