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
This resource is provided for educational and informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. The information presented is general in nature and may not apply to every individual or health situation.
Individuals should consult their physician or other qualified healthcare professional for personalized medical advice, diagnosis, or treatment recommendations related to their specific health conditions and should not begin any new exercise program or change their diet or medications without consulting their healthcare professional.
Call 911 if you are experiencing a medical emergency.