If you want to increase your fiber intake, you have many of possibilities. Fruits, vegetables, grains, beans, peas, and lentils all help you meet your daily fiber need.
Fiber-rich meals contain a variety of fiber kinds.
Some fiber helps keep feces flowing through the big intestine.
Other types of fiber keep a person feeling fuller for longer. This can reduce overall calorie intake and aid in weight management.
In addition, a high-fiber diet has been related to a lower risk of heart disease.
The recommended amount of fiber per day is determined by your age and the number of calories you consume.
According to current American dietary guidelines, persons aged 2 and up should consume 14 grams of fiber for every 1,000 calories consumed each day. For children aged 12 months to 23 months, the standards recommend 19 grams of fiber per day.
The charts below show common foods and their dietary fiber content.
Keep in mind:
Check the label. When purchasing packaged foods, check the Nutrition Facts label for fiber content. It can vary by brand.
Start slowly. Adding too much fiber too rapidly might cause intestinal gas, diarrhea, cramps, and bloating. Consider increasing your fiber consumption gradually over a few weeks.
Consume fluids. As you consume more fiber, remember to drink plenty of fluids. Some fibers function best when they absorb water, so being hydrated can help prevent painful bowel movements.
Fruits
Serving size (grams)
Total fiber (grams)*
Raspberries
1 cup (123)
8.0
Pear
1 medium (178)
5.5
Apple, with skin
1 medium (182)
4.5
Banana
1 medium (118)
3.0
Orange
1 medium (140)
3.0
Strawberries
1 cup (144)
3.0
Vegetables
Serving size (grams)
Total fiber (grams)*
Green peas, boiled
1 cup (160)
9.0
Broccoli, boiled
1 cup chopped (156)
5.0
Turnip greens, boiled
1 cup (144)
5.0
Brussels sprouts, boiled
1 cup (156)
4.5
Potato, with skin, baked
1 medium (173)
4.0
Sweet corn, boiled
1 cup (157)
4.0
Cauliflower, raw
1 cup chopped (107)
2.0
Carrot, raw
1 medium (61)
1.5
Grains
Serving size (grams)
Total fiber (grams)*
Spaghetti, whole-wheat, cooked
1 cup (151)
6.0
Barley, pearled, cooked
1 cup (157)
6.0
Bran flakes
3/4 cup (30)
5.5
Quinoa, cooked
1 cup (185)
5.0
Oat bran muffin
1 medium (113)
5.0
Oatmeal, instant, cooked
1 cup (234)
4.0
Popcorn, air-popped
3 cups (24)
3.5
Brown rice, cooked
1 cup (195)
3.5
Bread, whole-wheat
1 slice (32)
2.0
Bread, rye
1 slice (32)
2.0
Legumes, nuts and seeds
Serving size (grams)
Total fiber (grams)*
Split peas, boiled
1 cup (196)
16.0
Lentils, boiled
1 cup (198)
15.5
Black beans, boiled
1 cup (172)
15.0
Cannellini, Navy, Great Northern beans, canned
1 cup (180)
13
Chia seeds
1 ounce (28.35)
10.0
Almonds
1 ounce, about 23 nuts (28.35)
3.5
Pistachios
1 ounce, about 49 nuts (28.35)
3.0
Sunflower kernels
1/4 cup (32)
3.0
*Rounded to the nearest 0.5 grams.
Source: USDA National Nutrient Database for Standard Reference, Legacy Release.
All of the foods listed are good ways to increase your daily fiber intake. Certain options can also be mixed.
For example, 1 cup raspberries mixed with 1 cup cooked oatmeal and half a serving of almonds might supply around 13.5 grams of fiber. A bean and vegetable salad may add roughly 11 grams of fiber.
These two meal choices provide the majority of the daily fiber requirement for persons who eat 2,000 calories per day.
These nutritious options, whether combined or alone, are just a few of numerous ways to increase your fiber consumption.