Despite its popular association with trips to the restroom, fiber is no joke.

The benefits of an
efficient bowel aside, a high-fiber diet can also reduce the risk of stroke, hypertension, and heart
disease. Unfortunately, fiber consumption is currently at an all-time low, with less than three
percent of Americans meeting the recommended intake .

Why Fiber?
Fiber is something the body needs but never actually digestsin fact, it remains more or less the
same from plate to toilet. It comes in two varieties, soluble and insoluble, and most plant-based
foods contain a mixture of the two. Soluble fiber turns to gel in the stomach and slows digestion,
which helps lower cholesterol and blood glucose. Insoluble fiber, on the other hand, remains
unchanged all the way to the colon, making waste heavier and softer so it can shimmy through
the intestines more easily. Regardless of these differences, neither type of fiber is ever absorbed
into the body.
Skipping out on a daily dose of fiber often leads to constipation, which can make going to the
bathroom painful and uncomfortablehence the term backed up. Eating too little fiber can
make it tough to control blood sugar and appetite because fiber regulates the speed of digestion
and contributes to satiety (aka feeling full). There can be too much of a good thing, though.
Overdoing it with fiber can move food through the intestines too quickly, which means fewer
minerals get absorbed from food. It can also result in uncomfy gas, bloating, and cramping,
especially when fiber intake is dramatically increased overnight .
So whats the magic amount? The Institute of Medicine recommends that men under 50 eat about
38 grams of fiber each day and women consume 25 grams. Adults over 50 require less fiber (30
grams for dudes and 21 grams for ladies) due to decreased food consumption. To put that into
perspective, a young man is supposed to eat the same amount of fiber found in 15 slices of
whole-wheat bread every day.
But fear not! Despite common preconceptions, whole grains are hardly the best source of fiber
around. Read on to learn about a few of our favorite, fiber-rich foods, plus a tasty recipe to help
get em on the table.

The Best High-Fiber Foods

Note: The amount of fiber in these foods can vary slightly between the raw and cooked versions.

1. Split Peas
Fiber: 16.3 grams per cup, cooked.
Go-To Recipe: Spinach and Yellow Split Pea Soup
A staple in Indian cooking, split peas form a terrific, protein-rich base for soups, stews, and
dhals. This South Asian recipe is the best kind of comfort food: healthy, satisfying, and super
filling.
2. Lentils
Fiber: 15.6 grams per cup, cooked.
Go-To Recipe: Lentil Quinoa Burgers with Sauted Mushrooms
Lentils are kitchen all-starsthey take less time to cook and are more versatile than many other
legumes. This recipe takes advantage of their slightly meatier taste and turns them into a juicy
patty thats held together with lemon juice, cilantro, and walnuts.
3. Black Beans
Fiber: 15 grams per cup, cooked.
Go-To Recipe: Black Bean and Sweet Potato Chili
Sweet potato pairs perfectly with the smokiness of chipotle peppers and adds even more fiber to
this hearty bean dish. Loaded with complex carbs and protein, this cold-weather stew makes a
perfect post-workout meal.
4. Lima Beans
Fiber: 13.2 grams per cup, cooked.
Go-To Recipe: Leek and Lima Bean Soup with Bacon

Lima beans might sound unappetizing, but when cooked in bacon fat, paired with leeks, pured
into a soup, and topped with sour cream, theyre pretty darn delicious.

5. Artichokes
Fiber: 10.3 grams per medium vegetable, cooked.
Go-To Recipe: Roasted Artichokes for Two
Packing more fiber per serving than any other vegetable, artichokes are curiously underused in
most peoples kitchens (perhaps because they look a bit prickly). Get creative and try this
simple recipe with lime, garlic, and black pepper.
6. Peas
Fiber: 8.8 grams per cup, cooked.
Go-To Recipe: Scallops on Minted Pea Pure with Prosciutto
Pureing veggies is a great way to squeeze extra nutrients into any mealthis recipe comes
together lightning-fast and is filled with protein, omega-3s, and, of course, fiber.
7. Broccoli
Fiber: 5.1 grams per cup, boiled.
Go-To Recipe: Paleo Broccoli Fritters
This caveman-friendly dish is pretty simple. To make these fritters, just combine onion, garlic,
broccoli, eggs, and almond meal. Once they hit the table, youll be surprised how much broccoli
gets finished in one sitting.
8. Brussels Sprouts

Fiber: 4.1 grams per cup, boiled.

Go-To Recipe: Hoisin Glazed Brussels Sprouts
Try this Asian twist on the old standardthis meal carries tones of ginger, sesame, and peanut
that will keep you coming back for seconds (and maybe thirds).

9. Raspberries
Fiber: 8 grams per cup, raw.
Go-To Recipe: Raspberry, Coconut, and Oat Macaroons
Raspberries arent a hard selltheyre basically natures candy. With the help of coconut,
oatmeal, and vanilla, they make a relatively healthy dessert that pleases any palate.
10. Blackberries
Fiber: 7.6 grams per cup, raw.
Go-To Recipe: Blackberry Lemon Salad
Successfully mixing sweet and savory isnt for the faint of heart, but this salad makes use of
blackberries, lemon, scallions, and dill to great effect.
11. Avocados
Fiber: 6.7 grams per half, raw.
Go-To Recipe: Chicken, Black Bean, Avocado and Radish Salad
Few foods deserve the title of superfood more than the avocado, which is jam-packed with
vitamins, fiber, and healthy fats. Pile it on top of this low-carb, Mexican-inspired salad to add
some creamy goodness.
12. Pears

Fiber: 5.5 grams per medium fruit, raw.

Go-To Recipe: Herb-Roasted Pork Tenderloin with Pears
This recipe is a simple and inexpensive way to experiment with an unusual flavor combination.
Pork works well with sweeter flavors, and the high sugar content of pears makes them easy to
caramelize.

13. Bran Flakes

Fiber: 7 grams per cup, raw.
Go-To Recipe: Vanilla, Honey, and Yogurt Smoothie with Bran Flakes
Short on time? Whip up a nutritious smoothie and take breakfast to go. This shake is a healthy
and delicious way to get plenty of fiber and a hefty amount of protein, all in one glass.
14. Whole-Wheat Pasta
Fiber: 6.3 grams per cup, cooked.
Go-To Recipe: Avocado Pesto Pasta with Peas and Spinach
With the right sauce, whole-wheat pasta is indistinguishable from its high G.I., white-flour
cousin. Mix in avocado to add a wonderful creaminess to your pasta without using dairy.
15. Pearled barley
Fiber: 6 grams per cup, cooked.
Go-To Recipe: Pearl Barley Risotto with Roasted Squash, Red Peppers, and Rocket
Its not just for making beerbarley is a chewy, nutritious grain that contains more fiber than
oatmeal and brown rice. It can be used in soup, salad, or tea, but try it out in this tasty risotto
with seasonal fall vegetables.

16. Oatmeal
Fiber: 4 grams per cup, cooked.
Go-To Recipe: Carrot Cake Oatmeal
With just one tablespoon of maple syrup per serving, this breakfast is a guilt-free way to indulge
in the morning. Plus, its packed with fiber-friendly oats, carrots, and coconut.

Sneaky Tips to Add More Fiber to Any Meal

Add flaxseed meal to oats, smoothies, yogurt, and baked goodsyou can even try
breading chicken or fish with it. A two-tablespoon serving contains 3.8 grams of fiber and
a dose of omega-3 fatty acids to boot.

Chia seeds have a whopping 5.5 grams of fiber per tablespoon. When they meet with
water, they form a goopy gel that is great for thickening smoothies, making healthy
puddings, or replacing eggs in cakes and cookies.

While spinach and carrots arent as high in fiber as the veggies mentioned above, they
can easily be sliced or grated and snuck into many dishes without much hassle: Try
adding some to banana bread, shakes, eggs, or even a homemade pizza base.

Food processors are fibers best friend. Pure some cooked vegetables and add them to
sauces and stews, or swap out rice for chopped-up cauliflower.

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