11 Best Foods to Increase Your Fiber Intake: An Expert's Guide

Are you looking for ways to increase your daily fiber intake? Lentils and other beans are an easy way to add fiber to your diet in soups, stews, and salads. This vegetable can be pigeonholed like the fiber vegetable. A cup of red beans can provide about a third, if not more, of the fiber you need each day. Other fiber-rich foods you can try include berries, cruciferous vegetables, oatmeal, chia seeds, and dark chocolate.

According to nutritionist Taylor Wolfram, it is recommended to eat between 25 grams (g) and 35 grams of fiber a day. Here are the 11 best foods that you should include in your diet right now.


Edamame, or immature soy, has a mild flavor and a pleasant texture. They're also one of the few plant sources that contain all the amino acids the body needs, making them an excellent choice for vegans and vegetarians.

You can find them in the frozen food section, still in the pod or already shelled. Add edamame to salads and stir-fries, Taylor suggests. Edamame is also often a big hit for children to eat as well. They cook quickly and look great in soups.


Lentils are a great source of fiber and protein. Try swapping lentils for part of the flesh of your chili to increase the benefits of the plants. Lentils are also very versatile; they can be used in soups, stews, salads, and even as a side dish.

3.Chia Seeds

Chia seeds are a great source of fiber and omega-3 fatty acids.

A spoonful of chia seeds can be very helpful in increasing your daily fiber intake. Chia seeds can be added to smoothies, oatmeal, yogurt, or even sprinkled on top of salads.

4.Frozen or Canned Beans

Frozen or canned beans are the best option for getting all the fiber from beans; combine them with corn to make a tasty succotash. Corn has a bad reputation, but technically it's a vegetable and has a relatively high fiber content.


Hummus is a great way to get more fiber into your diet. Puree beans with lemon juice, olive oil, salt and pepper to make hummus for vegetable sauce or to spread on sandwiches. Including these 11 foods into your diet will help you reach your daily recommended amount of fiber intake. Eating these foods will not only help you reach your daily recommended amount of fiber but will also provide other health benefits such as improved digestion and better heart health.

Bob Enderlin
Bob Enderlin

Certified social media aficionado. Freelance web junkie. Hardcore pop culture maven. Hipster-friendly food specialist. Total analyst.

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