Fiber is an important part of a balanced diet, yet many Americans don’t get enough of it. Fiber-rich foods can support healthy digestion, help you feel full longer and contribute to heart health.
Some easy foods to add to your meals include:
- Beans — packed with fiber and plant-based protein.
- Oats — contain soluble fiber and make an easy breakfast.
- Avocados — provide fiber along with unsaturated fats.
- Raspberries — one of the higher-fiber commonly eaten fruits.
- Lentils — an inexpensive source of fiber and protein.
- Chia seeds — a small serving can add significant fiber to yogurt or oatmeal.
- Broccoli — provides fiber along with several vitamins and minerals.
Why Fiber Matters
Dietary fiber can help maintain regular bowel movements and may help lower cholesterol and improve blood-sugar control as part of an overall healthy diet.
The FDA recommends a Daily Value of 28 grams of fiber for adults and children age 4 and older on a 2,000-calorie diet. Individual needs can vary with age, sex and calorie intake.
A simple approach is to gradually replace some highly processed foods with whole grains, fruits, vegetables, beans, lentils, nuts and seeds.
And when increasing fiber, do it gradually and drink enough fluids — suddenly adding large amounts can cause digestive discomfort.