High-Fiber Foods Guide
Foods that help support digestion, heart health, and blood sugar balance
How Much Fiber Do You Need?
Daily fiber needs vary by age and sex. General targets for healthy adults are:
- Men 50 years and younger: ~38 grams per day
- Men 51 years and older: ~30 grams per day
- Women 50 years and younger: ~25 grams per day
- Women 51 years and older: ~21 grams per day
Individual needs may differ based on medical conditions, medications, and digestive tolerance – check with your healthcare provider to find out what your individual daily fiber target is.
High-Fiber Foods to Include
(Fiber amounts are approximate and based on typical portions)
|
Food |
Typical Portion |
Fiber (g) |
|
Bran cereal |
⅓ cup |
~8.5 |
|
Kidney beans, cooked |
½ cup |
~8 |
|
Lentils, cooked |
½ cup |
~8 |
|
Black beans, cooked |
½ cup |
~7.5 |
|
Chickpeas, canned |
½ cup |
~5 |
|
Baked beans |
½ cup |
~5 |
|
Pear (with skin) |
1 medium |
~5 |
|
Soybeans |
½ cup |
~5 |
|
Quinoa, cooked |
½ cup |
~5 |
|
Sweet potato (baked, with skin) |
1 medium |
~5 |
|
White potato (baked, with skin) |
1 medium |
~4 |
|
Green peas, cooked |
½ cup |
~4 |
|
Bulgur, cooked |
½ cup |
~4 |
|
Mixed vegetables, cooked |
½ cup |
~4 |
|
Raspberries |
½ cup |
~4 |
|
Blackberries |
½ cup |
~4 |
|
Almonds |
1 oz |
~3.5 |
|
Spinach, cooked |
½ cup |
~3.5 |
|
Vegetable or soy patty |
1 patty |
~3.5 |
|
Apple (with skin) |
1 medium |
~3 |
|
Dates, dried |
5 pieces |
~3 |
Tips for Increasing Fiber Safely
- Increase fiber gradually to reduce gas or bloating.
- Drink plenty of fluids throughout the day.
- Spread fiber intake across meals and snacks.
- Pair high-fiber foods with protein or healthy fats for better digestion.
When to Talk to Your Doctor
Always talk with your doctor or healthcare provider before making any changes to your diet, supplements, or lifestyle. If you have questions, concerns, or notice new or worsening symptoms, contact your healthcare team for guidance.
⚠️ Medical Disclaimer
The dietary information provided in this resource is for general educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Individual nutrition needs vary based on medical history, medications, allergies, and overall health status.
Before making any changes to your diet, trying new foods, modifying portion sizes, or following any nutrition recommendations, please consult your physician, registered dietitian, or other qualified healthcare provider. If you have diabetes, kidney disease, gastrointestinal conditions, food intolerances, or other chronic health concerns, discussing dietary changes with your healthcare team is especially important.