The Top 10 High-Fiber Foods to Eat Every Week

Fiber is like a Swiss army knife in the nutrition world, offering a multitude of functions that benefit our health. Not only does it aid in digestion by adding bulk to stool and preventing constipation, but it also helps regulate blood sugar levels by slowing the absorption of sugar. Additionally, high-fiber snacks and meals can lower cholesterol levels, support healthy weight management by promoting a feeling of fullness, and contribute to overall gut health by fostering a diverse and balanced gut microbiota, according to the journal Nutrition Reviews.

Found in fruits, vegetables, whole grains, and legumes, consuming enough fiber is key for supporting overall health. To reap these benefits, adults should aim for a daily intake of 22 to 34 grams of fiber every day, depending on factors like age and sex, per the Dietary Guidelines for Americans. Unfortunately, the American Journal of Lifestyle Medicine reports that an estimated 95% of Americans are not consuming the recommended daily dose of this nutrient — a phenomenon often referred to as “the fiber gap.”

Types of Fiber

There are two main types of fiber that we should focus on including in our diets: soluble fiber and insoluble fiber. Soluble fiber dissolves in water to form a gel-like substance. It is known for its ability to help lower blood cholesterol and glucose levels. Sources of soluble fiber include oats, legumes, apples, and citrus fruits. On the other hand, insoluble fiber does not dissolve in water and adds bulk to the stool, which helps food pass more quickly through the stomach and intestines. This type of fiber can be found in whole grains, nuts, and vegetables such as cauliflower and green beans. Including both types of fiber in our diets ensures we reap the full spectrum of health benefits they offer, from digestive health to blood sugar control.

Best Source of Fiber

Picking fiber sources can be easy (and delicious!) with a little know-how. If you are sticking to a diet rich in fruits, vegetables, beans, and nuts, you are likely on the right track. These foods are not only delicious but are also packed with both soluble and insoluble fibers.

Among the many foods that provide fiber, here are 10 choices that pack a major punch of this important nutrient. (Note: All fiber content amounts come from the USDA’s FoodData Central.