Top 10 Food Sources of Dietary Fiber

There are two types of fiber, soluble and insoluble, neither of which are fully absorbed by our bodies. Soluble fiber is found in foods such as apples, oats, beans and citrus fruits. When mixed with water, soluble fiber becomes gel-like and helps to control glucose levels and lowers blood cholesterol. Insoluble fiber is found in whole-wheat flour, beans, and starchy vegetables. Insoluble fiber makes it easier for food to travel through our digestive system.¹

According to The Institute of Medicine, women 50 years-old and younger should be getting 25 grams of fiber per day while men of the same age should aim for 38 grams per day. Women 51 and over need 21 g and men 51 and over need 30 g per day.¹ So how do you add fiber to your diet without adding chalky supplements? Check out some of our favorite sources of dietary fiber, plus our top recipes!

Fruits

1. Raspberries: With 8 g of fiber per cup, raspberries are the most fiber-rich berry available to us. Adding them to your diet can be as easy as topping your oatmeal with them or simply having a bowl of fresh berries for dessert!
   • Berry Pavlova
   • Mozzarella Melon Salad
2. Pears: In just one medium pear you’ll get 6 g of dietary fiber, making them slightly higher in fiber than their apple cousins. The versatility of pears makes them a simple-to-use fiber source since they can enhance both sweet and savory dishes.  
   • Poached Pears
   • Pear Pasta

Vegetables

1. Artichokes: These prickly vegetables tout 7 g of fiber per serving, making them one of the most fiber-rich vegetables around. But what exactly should you do with them? Try one of our favorite artichoke recipes!
   • Stuffed Artichokes
   • Gnocchi alla Romana 
2. Broccoli: Everyone’s favorite little trees pack an impressive 5.1 g of fiber in just 1 cup, cooked. This hearty green vegetable is so versatile, try some of our favorite recipes for a new way to enjoy it!
   • Chicken and Broccoli Stir-Fry
   • Pan-Roasted Broccoli
3. Brussels Sprouts: With 4 g per cup, brussels sprouts carry an impressive fiber content considering their tiny stature.
   • Pizza with Brussels Sprouts 
   
   
   • Brussels Sprout Pasta

Grains

1. Whole-wheat pasta: Whole wheat pasta contains 5-8 g of fiber per serving (depending on the brand you purchase), this makes swapping your regular pasta for whole wheat one of the easiest ways to add extra fiber to your diet.
   • Colorful Vegetable Pasta
   • Goat Cheese Pasta
2. Oats: Everyone already knows that oatmeal is a great (and healthy!) way to start the day, but did you know that a single serving has 4 g of dietary fiber? Just another reason to have oatmeal for breakfast today!

•        Amaranth-Oats Muesli
•        Peanut Oat Bars

Legumes

1. Dried Split Peas: With over 16 g of fiber per 1 cup serving, split peas are one of the most fiber-rich foods available to us. Luckily for us, they are delicious in soups and are also a great plant source of protein.
   • Split Pea and Pancetta Soup
2. Lentils: Lentils are great for everything from salads to Indian dal soups, and with just under 16 g of fiber per 1 cup serving these versatile legumes are an easy high-fiber addition to any meal.
   • Spicy Lentil Stew
   • Carrot Lentil Puree
3. Beans: With so many bean varieties available, the possibilities are endless. Navy beans take the top spot with 19 g of fiber per serving, but other varieties still offer an impressive fiber content ranging from 11-16 grams per serving.
   • Spicy Bean Dip
   • Black Bean Soup

• _{^{1. Mayo Clinic Staff. “Nutrition and Healthy Eating.” Healthy Lifestyle. Mayo Clinic, 22 September 2015. Web.}}