Key takeaways
- Women need about 25 g a day.
- Men need about 38 g a day.
- Beans and lentils are top sources.
- Keep skins on fruit.
- Add fiber slowly with water.
Fiber is one of the most under-eaten nutrients. Here are easy ways to get more.
Top high-fiber foods
| Food | Serving | Approx. fiber |
|---|---|---|
| Split peas, cooked | 1/2 cup | 8 g |
| Lentils, cooked | 1/2 cup | 7 g |
| Black beans, cooked | 1/2 cup | 7.5 g |
| Chia seeds | 1 oz | 10 g |
| Raspberries | 1 cup | 8 g |
| Pear with skin | 1 medium | 5.5 g |
| Avocado | 1/2 fruit | 5 g |
| Artichoke, cooked | 1 medium | 7 g |
| Oats, cooked | 1 cup | 4 g |
| Almonds | 1 oz | 3.5 g |
More easy sources
Barley, bulgur, quinoa, whole-wheat pasta and bread, brown rice, popcorn, chickpeas, kidney beans, edamame, broccoli, Brussels sprouts, carrots, sweet potatoes, green peas, apples with skin, bananas, oranges, berries, prunes, dried figs, flaxseed, pumpkin seeds, sunflower seeds and pistachios.
Tips
- Add a few grams a week
- Drink more water as you add fiber
- Swap white grains for whole grains
- Add beans to soups and salads
Villora adds six fibers to your morning, alongside a fiber-rich diet.
Sources
- Dietary Guidelines for Americans, 2020–2025 – "Dietary fiber."
- USDA FoodData Central.
- Mayo Clinic – "Chart of high-fiber foods."
Common questions
How much fiber do I need a day?
About 25 g for women and 38 g for men, a little less after 50.
What food has the most fiber?
Beans, lentils, split peas and chia seeds are among the richest.
How do I avoid gas from fiber?
Increase slowly and drink plenty of water.