Nutrition Articles

Delicious Ways to Boost Fiber Intake

It's Easier (and Tastier) Than You Think!

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One cup of fresh red raspberries holds a whopping 8 grams of fiber and blackberries are close behind at about 7.5 grams. Pears, prunes, and apples all measure up at about 4 grams of fiber per serving.

Vegetables are a little lower on the totem pole for fiber, but still a great source. Acorn squash (1/2 cup baked) and artichoke hearts (1/2 cup cooked) provide about 4.5 grams of fiber, and a baked potato (with the skin) comes in at just fewer than 4 grams. Get 2 grams of fiber in a serving of broccoli, asparagus, cabbage, carrots, green beans, spinach, lettuce, or tomatoes.

Supplement, but as a last resort.
If you’ve tracked your food for awhile and are still coming up short, talk with your doctor about the need to supplement your diet. Fiber supplements come in capsules, biscuits, and even drink mixes. These will usually range from about 4-10 grams of fiber per serving, and can be found in the vitamin or supplement section of your grocery store. But fiber supplements, like vitamins, do not replace your body’s need for healthy foods.

High-Fiber Foods
We compiled a list of some common foods that are high in fiber. Just a couple of changes in your daily habits can really increase your fiber intake. Remember to increase fiber slowly over time, allowing your body to adjust, and drink more fluid, especially water. Fiber acts like a sponge. It will absorb the water, adding bulk to your stool, making it softer and easier to eliminate from the body.
 
7+ grams of fiber
All Bran cereal 1/3 cup
Fiber One cereal 1/2 cup

Butter beans 1/2 cup
Green Northern beans 1/2 cup
Kidney beans 1/2 cup
Navy beans 1/2 cup
5-6 grams of fiber
Raisin bran 3/4 cup
Bran flakes 3/4 cup

Brussels sprouts 1/2 cup
Turnips 1/2 cup

Black beans 1/2 cup
Lentils 1/2 cup
Pinto beans 1/2 cup
2-4 grams of fiber
Grits 1 cup
Oatmeal 3/4 cup
Popcorn 3 cups
Pumpernickel bread 1 slice
Rye bread 1 slice

Apple 1
Apricots 4
Orange 1
Pears 1/2 large
Plums 2
Prunes, dried 4
Strawberries 1 cup

Broccoli 1/2 cup
Carrots 1
Green beans 1/2 cup
Lima beans 1/2 cup


More Fiber-Rich Tips
  • Choose fresh fruit and/or vegetables over juice.
  • To get more fiber and nutrients, eat the skin of cleaned fruits and vegetables.
  • Include bran and whole grain breads daily.
  • Drink more water to accommodate your increased fiber intake to reduce indigestion.
  • Eat less processed foods and more whole foods.
  • Try to meet your fiber requirements with foods rather than supplements.
  • A large increase in fiber over a short period of time could result in bloating, diarrhea, gas, and all-around discomfort. It is better to add fiber to your diet gradually over a recommended period of about three weeks, to avoid abdominal problems.
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Member Comments

  • LINDY_M
    Psyllium husk is the very best source of soluble fiber and has helped me drop my LDL (Low density Cholesterol) by 38%! Something I was told was impossible. A teaspoon on my muesli every morning and another sprinkled over anything that you can add it to - soup, spag bol, caserol;es etc. - 7/17/2014 8:05:46 AM
  • Shameless self-plug alert: Let's hear it for *raspberries*! :) - 2/8/2014 5:09:26 AM
  • AZURE-SKY
    I add 2 TBSP ground flax meal to my morning oatmeal. I just mix it into the oatmeal after it's cooked. That adds 4 grams of fiber to my breakfast. - 1/14/2014 3:53:53 PM
  • RACEWELLWON
    These are but guidelines to general healthy people but for some with certain afflictions more fiber is required due to medication or diet restriction so I feel one really needs to research fiber as to what fits their specific diet needs - Example - some people with Kidneys Stone cannot digest brown rice , wheat flour - diverticula patients need to steer away from some barriers - guess this up to the individual - nice list though . - 1/14/2014 11:16:26 AM
  • VAINVT
    Thanks. I'm not tracking fiber but will start today. - 1/13/2014 8:55:28 AM
  • SWACHINTAN
    A very suggestive articale. - 10/22/2013 11:52:25 PM
  • Great article. I take flaxseed vitamins everyday instead of adding to my food. - 7/18/2013 7:58:13 AM
  • @MOOMSHINE I'm pre-diabetic and I watch my carbs as well, and I don't find it hard to reach my fiber goal. See, a tablespoon of flaxseed with every meal for example makes for almost half the daily requirement. I also eat high fiber low GI veggies like grape leaves (a vitamin A powerhouse - 3 cups for 6 carbs 70% of which is fiber), artichokes, brussels sprouts... etc. Essentially anything that has 30% or more of its carbs in form of fiber. I average about 30-40 grams of fiber a day which, though raises the number of carbs doesn't actually affect net carbs all that much. I experimented and found that it's the net carbs number, not the total carbs number that affects my blood sugar. But then again, your body might not respond to things the way mine does. - 7/18/2013 5:35:05 AM
  • What this article fails to mention is that the one thing these foods have in common is a high amount of carbohydrates. So what is it that we diabetics who are eating reduced calories and reduced carbohydrates are supposed to do? No refined carbos, that's for sure, but 25-50 gr of fibre is a lot of calories and carbos. We need help with the math. - 7/11/2013 12:47:19 PM
  • I've finally started tracking my fiber. (I expect it to be eye-opening.) This article was really helpful. Thanks!! - 11/17/2012 11:53:44 AM
  • If you eat that fruit and oats together, all that fiber together at once plus pour milk on the acidic fruit, you are going to feel sick and miserable in a hurry! - 11/16/2012 11:37:27 AM
  • I don't eat wheat or grains so always worry about not getting enough fibre in. But I do have 2 T of flaxseed every single morning, a massive salad for lunch and lots of broccoli for dinner. I don't track it, but I'm sure I'm around the right number. Not had any problems/symptoms of lack of fibre so far anyway... - 11/16/2012 6:17:23 AM
  • I hardly ever go under 40g Fibre daily - and it isn't uncommon to be 50+ g. I NEED to do this because otherwise I suffer considerably. It was a lot harder when I was on a lower calorie intake, but my Dietitian put me onto Benefiber and that helped a lot. If the nutrition label doesn't include fibre, I contact the manufacturers and ask them, stating for medical reasons. They are generally extremely helpful. If I don't get the answer, I don't eat it!

    - 7/20/2012 8:32:30 AM
  • I know white bread is the spawn of satan on this site but dempster's makes a whole grain white bread (at least in Canada) and its actually quite good. - 4/6/2012 10:22:31 PM
  • I"ve always had a good fiber count, but now that I'm down to eating 1250-1500 calories per day, I find I come up short! I've had to review the links on this page and find out how to keep it higher--mostly more fruits and veggies. Apples-Oats-Avoca
    do! Getting closer in these farmer's market days. - 8/19/2011 5:25:52 PM