23 Best Foods With Fiber
But few people are getting enough.
Women should get about 25 grams a day and men at least 35 to 40, but the average person gets just 15 grams a day. Eating fiber-rich whole foodsnot foods that tout "added fiber"is the best way to increase your fiber intake, says Carolyn Brown, RD, a nutritionist at Foodtrainers, in New York City.
Here is a list of high-fiber foodsand tasty recipes that contain them.
Watch the video: 3 Ways to Get More Fiber
A single ear of corn, which is about a half cup of corn kernels, contains 2 grams of fiber. Popcorn is also a terrificand low-caloriefiber source, with about 3.5 grams of fiber per three-cup serving.
Try this recipe: Fresh Corn With Avocado, Scallions, and Spiced Scallops
Beans get a bad rap when it comes to gas, but the key is to amp up your fiber intake gradually, Brown says. "If you only eat (low-fiber) foods right now, don't suddenly switch to eating 40 grams of fiber a day, because that will cause a lot of stress to the digestive system."
Try this recipe: Chicken-and-White-Bean Soup With Greens
Try this recipe: Mexican Black-Bean-and-Spinach Pizza
Try this recipe: Classic Jamaican Rice and Peas
Also known as chickpeas, these versatile legumes come in two varieties: the light-colored "Kabuli" type, most common in the United States, and the darker "Desi" variety, which are richer in fiber and antioxidants. Garbanzos were first domesticated in the Middle East, where they remain an important staple ingredient in dishes such as hummus and falafel. They're also widely used in India, the world's biggest producer of chickpeas.
Try this recipe: Italian Garbanzo Salad
Try this recipe: Grapefruit-Avocado Salad
Related video: Avocado Toast, 4 Ways
But whole-wheat pasta can be an acquired taste for those who are used to the white version. Grocery stores are likely to have whole-wheat pasta in several brands and shapes; you may want to try a few types to find the one with the taste and texture combination you like best.
Try this recipe: Whole-Wheat Pasta Shells With Spicy Tomato Pesto and Winter Greens
Harvard researchers recently found that although eating five or more servings of white rice a week increased type 2 diabetes risk by 17%, adding a couple servings of brown rice per week decreased risk by 11%.
Try this recipe: Wild Salmon and Brown Rice Bowl
Try this recipe: Edamame Guacamole With Chile-Dusted Pita Chips
"Making it your go-to will make a big difference in terms of the number of grams of fiber you're getting," says Brown.
Try this recipe: CarbLovers Club Sandwich
Try this recipe: Smoked-Cheddar-and-Lentil Burgers
Try this recipe: Warm Pear With Cinnamon Ricotta
Try this recipe: Roasted-Tomato-and-Artichoke Flatbread Pizza
Oats also feature a good mix of soluble fiber (the type that lowers blood cholesterol) and insoluble fiber (which helps keep your digestion running smoothly).
Try this recipe: Swiss Fruit-and-Yogurt Muesli
When raspberries aren't in season, buying them frozen is easier on your wallet.
Try this recipe: Fresh Berries With Maple Cream
Try this recipe: Campanelle With Summer Vegetables
Try this recipe: Parmesan Broccoli With Cherry Tomatoes
"Once you take the skin off, you take off a lot of the good stuff that's in there," Brown says. A single regular-size apple contains about 4.4 grams of fiber.
Try this recipe: Apple-and-Celery-Root Salad
But all that goodness comes with a high calorie count, so keep your eye on serving size. A quarter-cup handful makes a good balance, with about 3 grams of fiber and around 170 calories.
Try this recipe: Roasted Almonds With Lemon and Salt
A recent study found that healthy people who ate barley with their breakfast felt less hungry before lunch than study participants who ate wheat or refined rice.
Try this recipe: Barley Risotto Primavera
You may have despised these little cabbages as a kid, but with so many new tasty ways to prepare them, there’s no reason to leave Brussels sprouts out of your diet. That’s especially true because these veggies are also an excellent source of protein, boasting 4.1 grams per cup, boiled. Try them roasted with crispy capers and carrots, or charred and topped with a pancetta and fig glaze.
In addition to containing omega-3 fatty acids, protein, and a slew of vitamins and minerals, these little seeds are bursting with fiber. A single tablespoon of chia seeds has 5.5 grams of fiber. Plus, they’re incredibly easy to incorporate into your daily diet. Sprinkle some chia seeds on your oatmeal, smoothies, or salads. You can also combine them with nut milk to create a delicious and healthy pudding, or use them as an egg replacement in baking.