5 High-Fiber Foods for a Healthier You

Have constipation?  What about consistent hunger?  If so, your body might be telling you to eat more fiber.

Fiber takes longer for your body to digest than other nutrients, which can keep you from reaching for seconds at the dinner table.  Fiber can also help with constipation because it adds bulk to stool.  And as a bonus, fiber reduces cholesterol, resulting in a healthier heart.

However, if you’re not used to eating a lot of fiber, going all in too soon can cause a range of tummy troubles, like constipation and bloating.  So remember to take it easy at first and slowly up the fiber each week.

Here are some high-fiber foods that can help you get your daily value of fiber (25 grams for women and 35 grams for men).

1. Avocados

Everyone loves the creaminess of a ripe avocado, but did you also know that they’re rich in fiber?  A whole avocado has 10 grams of fiber, which makes avocado toast even more awesome.

2. Raspberries

These little red berries are BERRY rich in fiber, with 8 grams per cup.  Raspberries excel in smoothies, baked goods, or as a quick and healthy snack.

3. Black Beans

Black beans are not only high in fiber, with 10 grams per cup, but also come in canned varieties, making them a convenient way to get more fiber on your plate.  Try black beans and corn as a side dish, or add them to chili.

4. Green Peas

Like black beans, green peas can also be found canned.  Green peas have 6 grams of fiber per cup and can be added to pasta and soups or eaten with scrambled eggs.

5. High-Fiber Cereals

High-fiber cereals make it easy to sneak in some fiber at breakfast.  Depending on the brand, one serving size can provide 5-10 grams of fiber.


  • Adding Fiber to Your Diet?  Here’s Why It’s a Good Idea.  Kaiser Permanente, 2022.

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