8 Tasty Sources of Fiber

Medically Reviewed By William C. Lloyd III, MD, FACS
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  • Dietary fiber does a lot of good things. It helps you feel full, keeps you regular, and may help prevent heart disease, diabetes, and obesity. Sure, bran cereal is loaded with it, but you might be surprised to see what other foods can help provide your daily dose. 

  • 1
    Navy Beans
    bowl of white navy beans on table

    Beans are exceptionally rich in fiber, and navy beans, with 19 grams of fiber per cup, top the list of healthy legumes. Men need 38 grams of fiber a day. A bowl of hearty navy bean soup will go a long way toward getting you there.

  • 2

    Start your morning with a cup of sweet, flavorful raspberries. They're small in size but big in fiber; one cup provides 8 grams. Women should aim for 25 grams of fiber a day.

  • 3
    close up of sliced artichoke half with knife on table

    The average daily fiber intake of adults in the U.S. is only 15 grams, far short of the recommended amount. To get more, look to the artichoke. One medium artichoke or three-quarters cup of artichoke hearts provides 10 grams of fiber.

  • 4
    group of pears

    Pears, along with apples, dates, oranges, and some other fruits, are high in soluble fiber. This type of fiber helps lower cholesterol by preventing its absorption by the digestive tract. A medium pear has about 5 grams of fiber. Remember, enjoy pears and apples unpeeled because the skin and underlying pectin are a major fiber source.

  • 5
    close up of almonds

    Among tree nuts, almonds are the richest in fiber, making them a good snack choice. A one-ounce portion (about 24 nuts) contains a respectable 3.5 grams of fiber.

  • 6
    Sweet Potatoes
    Sweet potato

    Flavorful sweet potatoes are worth eating all year round, not just at Thanksgiving. A baked sweet potato boasts nearly 5 grams of fiber.

  • 7
    bowl of oatmeal with blueberries

    Oatmeal and oat bran contain a soluble fiber called beta-glucan, which has been shown to lower cholesterol and risk for heart disease. A bowlful of oatmeal—one cup—nets you 4 grams of fiber.

  • 8
    Whole Wheat Pasta
    bowl of whole wheat pasta

    Its hearty flavor and firm "bite" aren't for everyone, but with more than 6 grams of fiber in a one-cup serving, whole wheat pasta is a great way to boost your fiber intake. And compared to white pasta's mere 2.5 grams per cup, it's really no contest.

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Medical Reviewer: William C. Lloyd III, MD, FACS
Last Review Date: 2021 Jun 8
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THIS TOOL DOES NOT PROVIDE MEDICAL ADVICE. It is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Never ignore professional medical advice in seeking treatment because of something you have read on the site. If you think you may have a medical emergency, immediately call your doctor or dial 911.
  1. Easy Gardening Artichoke. Agrilife Extension, Texas Agrilife Extension Service, Texas A & M System. 2011. http://aggie-horticulture.tamu.edu/vegetable/files/2010/10/E-276_artichokes.pdf 

  2. Spaghetti, Cooked, Unenriched, Without Added Salt. USDA Nutrient Database for Standard Reference, Release 25. http://ndb.nal.usda.gov/ndb/foods/list 

  3. Fiber, Total Dietary Content (g) of Selected Foods Per Common Measure, Sorted by Nutrient Content. USDA Nutrient Database for Standard Reference. Release 25 http://www.ars.usda.gov/SP2UserFiles/Place/12354500/Data/SR25/nutrlist/sr25w291.pdf 

  4. How is Atherosclerosis Treated? National Heart, Lung and Blood Institute. 2011 http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis/treatment.html
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  6. Position Statement of the American Dietetic Association: Health Implications of Dietary Fiber. Journal of the American Dietetic Association, 2008, vol. 108, pp. 1716-31.