Boost Your Fiber: Why It Matters and How to Do It

Boost Your Fiber: Why It Matters and How to Do It

Nutrition Information
November 26, 2025•4 min read

Fiber isn’t just a trendy health buzzword—it’s essential for your digestive health, blood sugar balance, and heart health. Most people fall short of the recommended daily intake, but the good news is, adding more fiber is easier than you think.

Why Increase Fiber?

  • Supports digestion: Fiber adds bulk to your stool and helps prevent constipation (as long as you drink enough water too).

  • Balances blood sugar: Soluble fiber slows sugar absorption, helping stabilize energy levels. This is especially important if you have high blood sugar levels, pre-diabetes or Type 2 diabetes.

  • Promotes fullness: High-fiber foods can help with weight management by keeping you satisfied longer, leading to less sugar cravings and lower overall calorie intake.

  • Supports heart: Fiber can lower cholesterol by binding onto fats and bile in gut and then carries it out via your bowel movements.

  • Gut health: Certain fibers feed the beneficial bacteria in your gut (these are called "Prebiotic fibers"). The more diverse the plants in our meals, the more diversity & balance there is among our gut bacteria.

How to Increase Fiber:
Start small and gradually increase your intake to avoid bloating or discomfort. Remember, you are also changing the menu on your gut bacteria, they might need time so go slow. Mix soluble and insoluble fibers from a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds. Pairing fiber with plenty of water is key to prevent constipation. Exercise and an active lifestyle also helps to keep our bowels moving well.

Use the fiber list below as a guide to easily add more fiber-rich foods to your meals.

When making your meal think:

  1. What's my protein source?

  2. What's my fiber source?

  3. How can I include multiple categories of fiber? (Vegetable, fruit, grains, legumes, nuts, seeds?)

High Fiber Foods by category

Vegetables:

  • Acorn squash (1 cup cooked) - 9 grams of fiber

  • Broccoli (1 cup cooked) - 5.1 grams of fiber

  • Spinach (1 cup cooked) - 4.3 grams of fiber

  • Brussels sprouts (1 cup cooked) - 4.1 grams of fiber

  • Carrots (1 cup chopped) - 3.6 grams of fiber

  • Cauliflower (1 cup cooked) - 2.5 grams of fiber

  • Cabbage (1 cup cooked) - 2.2 grams of fiber

Fruits:

  • Avocado (1 medium) - 9 grams of fiber

  • Raspberries (1 cup) - 8 grams of fiber

  • Blackberries (1 cup) - 7.6 grams of fiber

  • Pears (1 medium) - 5.5 grams of fiber

  • Cranberries (1 cup) - 4.6 grams of fiber

  • Apples (1 medium) - 4.4 grams of fiber

  • Blueberries (1 cup) - 3.6 grams of fiber

  • Oranges (1 medium) - 3.1 grams of fiber

  • Bananas (1 medium) - 3.1 grams of fiber

  • Strawberries (1 cup) - 3 grams of fiber

Grains:

  • Bran flakes cereal (1 cup) - 7.6 grams of fiber

  • Whole wheat pasta (1 cup cooked) - 6.3 grams of fiber

  • Barley (1/2 cup cooked) - 6 grams of fiber

  • Buckwheat (1/2 cup cooked) - 4.5 grams of fiber

  • Bulgur (1/2 cup cooked) - 4.1 grams of fiber

  • Oats (1/2 cup cooked) - 4 grams of fiber

  • Corn (1 medium ear) - 3.6 grams of fiber

  • Quinoa (1/2 cup cooked) - 2.6 grams of fiber

  • Brown rice (1/2 cup cooked) - 1.8 grams of fiber

Nuts/Seeds:

  • Chia seeds (1 ounce) - 10.6 grams of fiber

  • Pumpkin seeds (1 ounce) - 5.2 grams of fiber

  • Flaxseeds (2 tablespoon) - Approximately 4 grams of fiber (varies)

  • Sunflower seeds (1 ounce) - 3.9 grams of fiber

  • Almonds (1 ounce) - 3.5 grams of fiber

  • Almond flour (1/4 cup) - 3 grams of fiber

  • Pistachios (1 ounce) - 2.8 grams of fiber

  • Walnuts (1 ounce) - 1.9 grams of fiber

  • Pine nuts (1 ounce) - 1 gram of fiber

Legumes:

  • Navy beans (1/2 cup cooked) - 9.6 grams of fiber

  • Split peas (1/2 cup cooked) - 8.1 grams of fiber

  • Lentils (1/2 cup cooked) - 7.8 grams of fiber

  • Black beans (1/2 cup cooked) - 7.5 grams of fiber

  • Lima beans (1/2 cup cooked) - 7.3 grams of fiber

  • Chickpeas (1/2 cup cooked) - 6.2 grams of fiber

  • Kidney beans (1/2 cup cooked) - 5.7 grams of fiber

  • Edamame (1/2 cup cooked) - 4 grams of fiber

  • Green peas (1/2 cup cooked) - 3.5 grams of fiber

Pro-Tip: Download a PDF of this list by subscribing to the Free Sh*t Friday Email list HERE. Print & display this on the fridge. Highlight your favorites.

  • Sprinkle some in with each meal to boost fiber intake.

  • Example: keep your pantry & freezer stocked with berries, nuts, seeds, ground flaxseed and add to smoothies, or salads.

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