From blackberries to barley, healthy high-fiber foods are plentiful.
You may not think much about fiber — until you find yourself dealing with an … er, irregular situation.
Indeed, dietary fiber is a magic ingredient that keeps you regular, but thwarting constipation isn’t its only job. Fiber also helps lower cholesterol, reducing the risk of heart disease, and it helps reduce the risk of other diseases like colorectal cancer. Plus, it keeps your blood sugar levels from spiking and makes you feel full longer, which can help you lose weight.
“Fiber does lots of cool stuff in the body,” says registered dietitian Anna Taylor, RD.
Here’s where to get it — and why these foods are best for a high-fiber diet.
Foods that are high in fiber
Fiber comes from plants, so don’t bother looking for it in your chicken dinner. But the plant kingdom has a lot to offer, and the best sources of dietary fiber might surprise you.
Taylor suggests aiming for 25 grams (g) to 35 g of fiber a day. Here are her top 22 foods to work into your diet right now (along with some tasty recipes and snacks).
Lentils
Legumes are a great source of fiber. “Lentils are nutritional powerhouses,” Taylor says. “They’re low in fat, high in protein and filled with fiber.” These edible seeds come in various colors, each with its own flavor profile and all of them healthy. They’re a staple in a variety of cuisines.
Amount of fiber: 1 cup, boiled = 18 g fiber
How to eat them: Lentils cook quickly and work well in both soups and salads. Swap them in for some of the meat in your chili to boost the plant-powered goodness, or add curried tomatoes for a simple, savory vegetarian entrée.
Split peas
Legumes strike again! “Split peas are a good source of soluble fiber, and they’re a low-calorie, fat-free food high in B vitamins and a number of key minerals,” Taylor says. And as a complex carbohydrate, they provide you with energy.
Amount of fiber: 1 cup, boiled = 16 g fiber
How to eat them: They take longer to cook than lentils (about 60 minutes to lentils’ 30 minutes), so Taylor recommends boiling them ahead of time to expedite your dinner prep, or making a split pea soup and freezing the leftovers.
Black beans
Beans, in general, are fairly high in fiber, and black beans are near the top of the list. They’re high in protein, potassium and antioxidants, too, which makes them a tasty and healthy choice.
Amount of fiber: 1 cup, canned (unsalted) = 15 g fiber
How to eat them: Black beans make for a robust base in a meatless chili, and they’re a surprisingly tasty topper for baked potatoes. You can even bake them into brownies!
