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Getting enough fiber is crucial for overall health, and many people don’t get nearly enough. The average American consumes only about 10 to 15 grams of fiber per day, while the recommended daily intake is 25 to 35 grams.
here are five food groups that are excellent sources of fiber:
1. Vegetables
Broccoli is a fiber superstar, offering 5.1 grams per serving (about 1 cup). Other excellent sources include Brussels sprouts (3.8 grams per serving), artichokes (6.9 grams per serving), and peas (8.8 grams per serving). Potatoes and sweet potatoes are also great sources. (9.6 grams per serving),and potatoes and sweet potatoes are also great sources.
The USDA recommends cooking moast of your vegetables to maximize their fiber content (although there are some instances where raw is the better choice, such as for red bell peppers, carrots, and jicama).
3. Beans and legumes
High-protein beans and legumes include navy beans, white beans, lima beans, mung beans, lentils, and chickpeas-each of which has 7 to 9 grams of fiber per standard serving.
4. Whole grains
Berghoff says that oats are her top pick for an easy way to reach your fiber goals. “Most people are eating oats in some form anyways, and that’s a really good high fiber choice.”
According to the USDA, many ready-to-eat cereals are high in fiber, including shredded wheat and bran flakes. whole wheat pasta, quinoa, bulgar, spelt, and barley are also fiber-rich whole grains (clocking 3 to 7 grams per serving).
5. Nuts and seeds
In addition to being rich and fiber, LeVeque says she loves nuts and seeds because they “offer a satisfying crunch along with healthy fats,” says LeVeque. Pumpkin seeds, chia seeds, coconut, almonds, and chestnuts are at the top of the USDA’s list.
Chia seeds,which are also rich and omega-3 fatty acids and help promote hydration by absorbing water,are an easy way to add a fiber boost to your meal.”chia seeds are my secret sauce,” says Berghoff. “I will put them in drinks, I will put them in meals. If I’m doing an Instant Pot recipe, I usually add chia seeds.”
What About Fiber Supplements?
Nutrition experts, including Berghoff and LeVeque, say that it’s best to get your nutrients from whole foods. But if that’s difficult for you to do consistently, supplementing your food with fiber powder-from a source like psyllium, inulin, or methylcellulose-may be a