In This ArticleView AllIn This Article1. Oatmeal2. Whole-Grain Cereal3. Bulgur4. Figs5. Beans6. Blackberries7. Sweet Potatoes
In This ArticleView All
View All
In This Article
Oatmeal
Whole-Grain Cereal
Bulgur
Figs
Beans
Blackberries
Sweet Potatoes
You’ve probably heard fiber is good for you, but what exactly is fiber? It’s actually a type of carbohydrate that comes from plant foods like fruits, vegetables, beans and whole grains. Even though it sounds like one nutrient, there are two forms of fiber:soluble and insoluble fiber. And each has its own distinct benefits and functions.
Unlike other carbs, which we digest and absorb, fiber passes through the gut largely intact. Along the way, it doesamazing things for your body, like helping you feel full between meals, encouraging the growth of good gut bacteria, lowering cholesterol and preventing constipation.
Fiber has another neat trick. It slows down carbohydrate digestion, so your bloodstream isn’t flooded with sugar after you eat, say, a piece of fruit or a baked potato. So, it helps prevent the cycle of blood sugar spikes and crashes that can zap your energy and trigger hunger.
That’s the good news. The not-so-great news is that most people don’t get nearly enough of this power nutrient. While theDietary Guidelines for Americansrecommends that adults consume 22 to 34 grams of fiber daily (depending on age and sex), the typical American adult only eats about 17 grams daily, per a 2022 article inBMJ.
Even though fiber is a carbohydrate, not all carbohydrates contain fiber. So, if you love carbs as much as I do, these seven high-fiber carbs can help close the gap.
Pictured Recipe:Pumpkin Baked Oatmeal
Photographer: Antonis Achilleos, Prop Stylist: Christine Keely, Food Stylist: Karen Rankin
1 cup, dry: 8 g fiber, per theUSDA
When it comes to hitting my fiber goals, my strategy is to load up early, often starting with breakfast. Most mornings, I begin the day with a hearty bowl of oatmeal. It’s super filling, so I know midmorning hunger pangs won’t sideline me. Plus, it’s one of the best foods for heart healththanks to beta-glucan, a soluble fiber that whisks cholesterol out of the body (you can also get beta-glucan from barley). I love a warm bowl of oatmeal topped with fresh berries and a dollop of plain Greek yogurt, but when I have a bit more time, I’ll whip up a batch ofBlueberry Baked Oatmeal.
1 cup: 6 g fiber, per theUSDA
On busy mornings when there’s no time for oatmeal, a bowl of whole-grain ready-to-eat cereal is my go-to. But convenience isn’t the only reason I’m a fan. According to a 2019 study published in the journalNutrients,ready-to-eat cereal is a great way to get a significant amount of vitamins, minerals and—of course—fiber. And if you top your bowl with low-fat milk and fresh fruit, you’ll also score additional protein, calcium and antioxidants. But don’t stop there. Shake things up with thisRaspberry Yogurt Cereal Bowl. For maximum nutrition, look for brands with at least 6 grams of fiber and no more than 8 grams of added sugars.
1 cup, cooked: 8 g fiber, per theUSDA
Constipation is no fun. Luckily, insoluble fiber can help keep things moving along, perMedlinePlus. Bulgur is one of the best sources of this digestion-friendly fiber. These tiny wheat nuggets pack more fiber than any other grain. And because bulgur is parboiled, it’s a cinch to prepare. Just pour it into a bowl, cover it with boiling water, and allow it to sit for about ½ hour before draining. It’s used in Mediterranean-inspired dishes. But it’s also a tasty addition to aFresh Herb Lemon & Bulgur Pilaf.
3 fresh medium figs: 5 g fiber, per theUSDA
Craving something sweet? Nibbling on a handful of figs is a healthy way to satisfy your sweet tooth and score a healthy mix of soluble and insoluble fiber while you’re at it. According to theCalifornia Fig Commission, one serving of these sweet fruits (about three to five figs) delivers almost 4 grams of insoluble fiber and 2 grams of soluble fiber. And while fresh figs are always a win,roasting them with honey and balsamic vinegarmakes a delicious topping for yogurt or savory dishes like roast chicken or pork. If you can’t get your hands on fresh figs, dried figs are also an excellent pick, with 4 grams of fiber per quarter-cup, per theUSDA.
5. Beans
1 cup, cooked: 13-15 g fiber per theUSDA(depending on variety)
6. Blackberries
1 cup: 8 g fiber, 14 g carbs, per theUSDA
When life gets hectic, and you can’t squeeze in all the roughage you need, blackberries have got you covered. One cup of these juicy berries serves up roughly a third of your daily fiber in one shot, thanks to all those indigestible little seeds. That’s as much as you’d get from four slices of whole-wheat bread, perUSDA data. So, go ahead and toss a giant handful into a bowl of yogurt or cereal. Or, for a speedy fiber-packed breakfast or snack, blend them into thisBlackberry Smoothie.
1 cup, mashed: 8 g fiber, per theUSDA
The Bottom Line
It’s easy to assume getting the fiber you need is all about wolfing down a big bowl of bran flakes for breakfast or ordering a sandwich on whole-wheat for lunch. But to harness the power of fiber, aim for many different kinds from a variety of fiber-rich carbs throughout the day.
Related:Does Eating High-Fiber Foods Cause Weight Gain? Here’s What a Dietitian Says
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