5 Best Foods For Fiber Most Recommended By Nutrition Experts

Incorporating more fiber into your diet is essential for maintaining good health, and knowing the best foods for fiber can make this task easier and more enjoyable. From fruits and vegetables to whole grains and legumes, these nutrient-dense options not only boost digestion but also promote overall well-being. This article explores the top fiber-rich foods that can help you achieve your daily intake goals, improve your gut health, and enhance your dietary routine with delicious and wholesome choices.

Many people can name at least a couple of foods that contain fiber, but most do not know which foods are highest in fiber. So, let’s get to that list of the top five foods you can add to your diet to help meet your daily fiber requirements. Of course, we want to know which fibrous foods you eat to keep your systems in check, so comment below to let us know!

The List: Best Fiber-Rich Foods, According to Experts

1. Avocados

As if we needed to give you a reason to eat guacamole. While we’re not encouraging you to load up on chips, the green stuff many people dip them in is loaded with beneficial fiber.

Healthline notes that raw avocado has 10 grams of fiber in one cup. But the benefits don’t stop there: “The avocado is a unique fruit. Instead of being high in carbs, it’s loaded with healthy fats. Avocados are very high in vitamin C, potassium, magnesium, vitamin E, and various B vitamins. They also have numerous health benefits,” writes Healthline.

Toast, anyone? “When you think of avocados, your mind may go right to guacamole and avocado toast, but there are plenty of other ways to put them to use. ‘Avocados are a nutrient-dense, versatile fruit that can be eaten alone or used in a variety of tasty recipes from soups to salad to smoothies,’ says Marisa Moore, RDN, who’s based in Atlanta,” writes Everyday Health.

On the topic of avocado toast, EdNews Associate Editor Sophia Naughton says she used to stick to a savory version with salt, pepper, and other seasonings, but recently switched things up. “If you are in the mood for a sweeter breakfast, make your avocado toast on cinnamon raisin toast. Mix the mashed avocado with crushed red pepper, salt, pepper, and lemon juice. Top with a drizzle of honey. Voila! This is so yummy, and I could eat it every day for breakfast,”

2. Beans

Here’s another tasty side dish that can be paired with many other foods. Or if you’d prefer to make it a main dish, that works just as well. Beans are great sources of fiber for meat eaters and vegetarians alike.

WebMD says, “think three-bean salad, bean burritos, chili, [and] soup.” We think we like the sound of all those. And you don’t have to stick to any one type of bean because they all contain fiber. So, mix and match to get some variety if you like.

“One cup of cooked black beans contains 15 grams of fiber and about 15 grams of protein, according to the USDA,” writes Health. They also note that beans contain “many nutrients and antioxidants” as well. Beans certainly pack a healthy punch.

3. Pears

Eat the skin! Much like apples, most of the fiber is in the skin, so don’t go peeling it off. One of these sweet treats (medium-sized) will provide you with about six grams of fiber. Cleveland Clinic says that “compared to many other fruits, they’re particularly high in soluble fiber, which slows digestion and lowers cholesterol.” Remember that soluble fiber breaks down in water, so, as many websites recommended, be sure to drink plenty of water as well.

“Apples aren't the only high-fiber fruit in the game! Pears, though often overlooked, pack plenty. To make a satisfying snack, pair them with almond butter or something savory, like cheese,” writes Women’s Health.

4. Raspberries

Berries in general made their way onto all lists we reviewed but these little gems were the most recommended. One cup of raspberries contains about eight grams of fiber, with some of it coming from those little seeds.

And if one cup doesn’t sound like enough: “About two cups of raspberries a day gets you the daily fiber you need. They’re a delicious treat all by themselves, baked into your favorite dessert recipe, or blended in a smoothie,” writes Meta Mucil.

“While all berries are a healthy choice, raspberries (and blackberries) come out on top with just under 9 grams of fiber per cup, not to mention a healthy dose of vitamin C. While still delicious and fiber-rich, strawberries have only 3 grams of fiber per cup and blueberries have 4 grams,” writes Eating Well.

5. Popcorn

Yes, popcorn. We wanted to cut you some slack in case the rest of the list was looking a little too, well, healthy. But really, this actually is a good source of that all-important fiber.

“Popcorn packs plenty of fiber and is one of the highest antioxidant snacks available. One study actually found that popcorn may contain more antioxidants than some fruits and vegetables,” writes Real Simple.

Though this can be a fun snack, a good reminder from Benefiber: “There’s one gram of fiber in one cup of popcorn, and the snack (when natural and not covered in butter, like at the movies) is a whole grain that can satiate cravings with a hit of fiber. It’s even been called the King of Snack Foods.”

Sources used to form this consensus list:

• Healthline
• Everyday Health
• Health
• WebMD
• Cleveland Clinic
• Women’s Health
• Meta Mucil
• Eating Well
• Real Simple
• Benefiber

Note: This article was not paid for nor sponsored. EdNews is not connected to nor partnered with any of the brands mentioned and receives no compensation for its recommendations. This article may contain affiliate links in which we receive a commission if you make a purchase.