- Most adults eat about 17 grams of fiber daily, far below the 22–34 grams recommended.
- Fiber-rich carbs like oats, beans and sweet potatoes support gut and heart health.
- Eating a variety of fruits, veggies, grains and legumes helps boost daily fiber.
You’ve probably heard fiber is good for you, but what exactly is fiber? It’s actually a type of carbohydrate that comes from plant foods like fruits, vegetables, beans and whole grains. Even though it sounds like one nutrient, there are two forms of fiber: soluble and insoluble fiber. And each has its own distinct benefits and functions.
Unlike other carbs, which we digest and absorb, fiber passes through the gut largely intact. Along the way, it does amazing things for your body, like helping you feel full between meals, encouraging the growth of good gut bacteria, lowering cholesterol and preventing constipation.
Fiber also slows the digestion of carbs, which helps steady blood sugar levels and avoid the energy crashes that follow a spike. The catch? Most of us fall short. While health and nutrition experts recommend 22 to 34 grams a day, the average adult only gets about 17 grams.
Even though fiber is a carbohydrate, not all carbohydrates contain fiber. So, if you love carbs as much as I do, these seven high-fiber carbs can help close the gap.
Photographer: Antonis Achilleos, Prop Stylist: Christine Keely, Food Stylist: Karen Rankin
Pictured Recipe: Pumpkin Baked Oatmeal
1. Oatmeal
One cup of dry oatmeal has 8 grams of fiber.
When it comes to hitting my fiber goals, my strategy is to load up early, often starting with breakfast. Most mornings, I begin the day with a hearty bowl of oatmeal. It’s super filling, so I know midmorning hunger pangs won’t sideline me. Plus, it’s one of the best foods for heart health thanks to beta-glucan, a soluble fiber that whisks cholesterol out of the body (you can also get beta-glucan from barley). I love a warm bowl of oatmeal topped with fresh berries and a dollop of plain strained (Greek-style) yogurt, but when I have a bit more time, I’ll whip up a batch of Blueberry Baked Oatmeal.
2. Whole-Grain Cereal
One cup of whole-grain cereal has about 6 grams of fiber.
On busy mornings when there’s no time for oatmeal, a bowl of whole-grain ready-to-eat cereal is my go-to. But convenience isn’t the only reason I’m a fan. According to research, ready-to-eat cereal is a great way to get a significant amount of vitamins, minerals and fiber and is an affordable way to increase your nutrient intake. And if you top your bowl with low-fat milk and fresh fruit, you’ll also score additional protein, calcium and antioxidants. But don’t stop there. Shake things up with this Raspberry Yogurt Cereal Bowl. For maximum nutrition, look for brands with at least 6 grams of fiber and no more than 8 grams of added sugars.
3. Bulgur
One cup of cooked bulgur has 8 grams of fiber.
Constipation is no fun. Luckily, insoluble fiber can help keep things moving. Bulgur is one of the best sources of this digestion-friendly fiber. These tiny wheat nuggets pack more fiber than any other grain. And because bulgur is parboiled, it’s a cinch to prepare. Just pour it into a bowl, cover it with boiling water, and allow it to sit for about 30 minutes before draining. It’s used in Mediterranean-inspired dishes. But it’s also a tasty addition to a Fresh Herb Lemon & Bulgur Pilaf.
4. Figs
Three fresh medium figs have 5 grams of fiber.
Looking for something sweet? Nibbling on a handful of figs is a healthy way to satisfy your sweet tooth and score a healthy mix of soluble and insoluble fiber while you’re at it. And while fresh figs are always a win, roasting them with honey and balsamic vinegar makes a delicious topping for yogurt or savory dishes like roast chicken or pork. If you can’t get your hands on fresh figs, dried figs are also an excellent pick, with 4 grams of fiber per quarter-cup.
5. Beans
One cup of cooked beans has about 13-15 grams of fiber.
Usually, foods that are high in fiber and carbs are lacking in the protein department. Unless those foods happen to be beans—these guys offer a mix of complex carbohydrates, fiber and protein. At the same time, they have zero fat and cholesterol, making them a natural for heart health. Perhaps that’s why a review and analysis of previous studies found that for every 50 grams of beans a person ate per day (slightly less than 2 ounces), their odds of early death decreased by 6%. As much as I love beans, I don’t love the time it takes to soak and cook them, which is why my pantry is stocked with all kinds of canned beans for quick dinners, like Skillet Gnocchi with Chard & White Beans or Sheet-Pan Chicken Fajita Bowls.
6. Blackberries
One cup of fresh blackberries has 8 grams of fiber.
When life gets hectic, and you can’t squeeze in all the roughage you need, blackberries have got you covered. One cup of these juicy berries serves up roughly a third of your daily fiber in one shot, thanks to all those indigestible little seeds. That’s as much as you’d get from four slices of whole-wheat bread. So, go ahead and toss a giant handful into a bowl of yogurt or cereal. Or, for a speedy fiber-packed breakfast or snack, blend them into this Blackberry Smoothie.
7. Sweet Potatoes
One cup of mashed sweet potatoes has 8 grams of fiber.
These tubers are rich in resistant starch, a type of carbohydrate with similar characteristics to fiber. What makes resistant starch so great? Unlike most carbohydrates, resistant starch escapes digestion, traveling through your gut until it reaches the colon. There, it’s fermented by healthy bacteria, releasing compounds called short-chain fatty acids that may help increase satiety and reduce inflammation, according to research. Don’t just save sweet potatoes for side dishes. Try them in this Cheesy Sweet Potato & Black Bean Casserole for a double dose of fiber.
Our Expert Take
It’s easy to assume getting the fiber you need is all about wolfing down a big bowl of bran flakes for breakfast or ordering a sandwich on whole-wheat for lunch. But to harness the power of fiber, aim for many different kinds from a variety of fiber-rich carbs throughout the day.
