11 Top High-Fiber Foods According to Experts

We asked a handful of nutrition experts which high-fiber foods they recommend you start eating more of, stat. Here are their top picks.

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May 10, 2021

By: Kassondra Cloos

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Why Do You Need Fiber?

Fiber isn’t sexy, but it’s important. We need it in order to keep our digestive systems running smoothly. If you don’t get enough of it, you may feel constipated. It can also help control cholesterol, says Dr. Jinan Banna, a registered dietitian and a professor of nursing at the University of Hawaii. We asked Dr. Banna and a couple of other experts for their suggestions for the best high-fiber foods to keep your gut happy. One of the sweeter options Dr. Banna recommends is raspberries, which she says also have the benefits of being high in antioxidants and vitamin C.

See More Photos: The 10 Healthiest Fruits, According to Nutritionists

Lentils

Don’t stress too much about measuring what you’re eating — it may be helpful for you to keep a food diary to track your intake at first if you’re making a significant change in your routine, but “once you have that general idea, focusing on whole plant-based foods as an important part of the diet will help,” Dr. Banna says. “Including fruits and vegetables, whole grains and legumes should help get you enough.” For an inexpensive way to boost both your fiber and protein intakes, Dr. Banna recommends lentils. They pack a lot of nutrition for their [low] price, she says.

Turkish Red Lentil Soup

Artichokes and Asparagus

Artichokes contain prebiotic fiber, according to Dr. Brooke Scheller, a doctor of clinical nutrition and a certified nutrition specialist who leads the nutrition team at meal company Freshly. “Prebiotic fiber is important because it acts as food or a ‘fertilizer’ for the probiotics (good bacteria) in our gut. That means even if we have healthy gut bacteria or take a probiotic supplement, we may still have difficulty improving our gut health without providing the proper fuel for our probiotics,” she says. She recommends asparagus for the same reasons.

Avocados

Avocados have a lot going for them. In addition to being delicious, high in fiber, and higher in protein than most fruits, they’re also a great source of heart-healthy fat, Dr. Banna says. Avocados can also be good in helping to lower your cholesterol.

See More Photos: The 10 Healthiest Fruits, According to Nutritionists

Chia Seeds

One of the best sources of fiber you can find are chia seeds, says Dr. Jerry Bailey, a functional medicine physician. They’re 40% fiber by weight, he says, and he recommends making chia pudding for breakfast or snacks. “I personally love to mix 2 tablespoons of chia per 1/2 cup of a non-dairy milk alternative plus a scoop or two of protein powder to add in additional protein,” he says. He recommends mixing and soaking the seeds overnight in the milk and protein mixture.

Learn More: How to Make Oat Milk in 3 Easy Steps

Green Banana Flour

Dr. Bailey recommends using green banana flour as an alternative for baking, as it’s a good source of both fiber and resistant starch. “With both fiber and resistant starch in this flour, a person can see improved insulin sensitivity, lower blood sugar levels and a reduced appetite,” he says. He says you can swap out green banana flour for regular flour at a ratio of 3/4 cup of green banana flour to every 1 cup of regular baking flour.

Broccoli

Broccoli is a cruciferous vegetable, in the same family as veggies like cauliflower, bok choy, Brussels sprouts and kale. It’s one of Dr. Scheller’s favorite kinds of veggies because it can do so much for our bodies, she says. Cruciferous vegetables contain a powerful phytochemical called sulforaphane that has shown potential anti-cancer properties, according to a study published in the Journal of Cell Communication and Signaling. Sulforaphane also reduces inflammation, and helps our bodies produce an antioxidant called glutathione, Dr. Scheller says. “I typically recommend a minimum of one cup of cruciferous vegetables each day,” she says.

Collard Greens

“With 24 grams of fiber per 200 calories, these tasty, often misunderstood, greens pack high fiber with high taste,” Dr. Bailey says. “Steaming these veggies or lightly sautéing them with a spritz of olive oil adds a strong flavor to any meal.” He also recommends collard greens as a leafy alternative to a tortilla or bread when you’re looking for a different way to wrap a burrito or sandwich.

Grilled Sweet Potatoes

Dr. Nona Djavid, a nutrition and weight loss expert and founder of a meal-based weight loss program called SoulScale, recommends sweet potatoes for a sweet source of fiber. “They’re very high in beta carotene, B vitamins and various minerals,” she says. Plus, who can resist sweet potato fries?

Savory Sweet Potato Soufflé

Apples

You may already know that apples are a great source of fiber, but they can also add antioxidants to your diet, Dr. Banna says. “It’s great to eat the skin to get the maximal nutritional benefit,” she adds, so don’t peel them first if you’re cutting them up into slices.

How to Dry Apples