Daily Fiber Goal is:
-
25–30 grams per day is a great target
-
Increase fiber gradually and increase water to avoid bloating
High-Fiber Foods (Grams per Serving)
Seeds & Nuts
-
Chia seeds – 10g fiber (2 Tbsp)
-
Ground flaxseed – 4g fiber (1 Tbsp)
-
Almonds – 3.5g fiber (1 oz / ~23 almonds)
-
Pistachios – 3g fiber (1 oz)
-
Walnuts – 2g fiber (1 oz)
Legumes (Excellent Fiber Sources)
-
Lentils – 15g fiber (1 cup)
-
Black beans – 15g fiber (1 cup)
-
Chickpeas – 12g fiber (1 cup)
-
White beans – 13g fiber (1 cup)
-
Edamame – 8g fiber (1 cup)
Vegetables
-
Artichoke (cooked) – 10g fiber (1 medium)
-
Broccoli – 5g fiber (1 cup cooked)
-
Brussels sprouts – 6g fiber (1 cup cooked)
-
Carrots – 3.5g fiber (1 cup raw)
-
Sweet potato (with skin) – 4g fiber (1 medium)
-
Spinach – 4g fiber (1 cup cooked)
-
Avocado – 10g fiber (1 medium)
Fruits
-
Raspberries – 8g fiber (1 cup)
-
Blackberries – 7.5g fiber (1 cup)
-
Pear (with skin) – 6g fiber (1 medium)
-
Apple (with skin) – 4.5g fiber (1 medium)
-
Blueberries – 4g fiber (1 cup)
-
Banana – 3g fiber (1 medium)
-
Orange – 3g fiber (1 medium)
Whole Grains
-
Oats (cooked) – 4g fiber (1 cup)
-
Quinoa (cooked) – 5g fiber (1 cup)
-
Brown rice (cooked) – 3.5g fiber (1 cup)
-
Barley (cooked) – 6g fiber (1 cup)
-
Whole-grain bread – 3–5g fiber (1 slice, varies by brand)
Easy Fiber Boosters (Low Effort)
-
Chia or flax in smoothies or yogurt – +4–10g
-
Berries on breakfast – +4–8g
-
Beans added to salads or soups – +6–10g
-
Avocado on toast or bowls – +5–10g
