“Dietary fiber” may not necessarily bring delicious food to mind, but you might be surprised—a high-fiber diet can include far more than just bran flakes and oatmeal. This is great news, considering that the majority of people could stand to eat more fiber: according to the FDA, women should be eating 21 to 25 grams of dietary fiber daily and men should be eating 31 to 38 grams, but 95% of men and women don’t come close to this amount.
If you are looking to improve your dietary fiber intake, start with these foods that are not only high in fiber, but also delicious.*
No need to sacrifice yummy avo toast or guacamole for your high-fiber diet; avocados pack an impressive 6.7 grams of dietary fiber per 100-gram serving. Feel free to add it to your salads, tacos, sandwiches, and more. When eating it with wraps or toast, go for whole-wheat options for an added boost of fiber.
There are so many tasty ways to prepare lentils, from stews to soup and chili, that you’d be hard-pressed to find a recipe you don’t love. With whichever preparation you choose, you’re more than likely to get a significant amount of dietary fiber from your lentils; this legume has 7.4 to 7.9 grams of dietary fiber per 100-gram serving.
According to the FDA, women should be eating 21 to 25 grams of dietary fiber daily and men should be eating 31 to 38 grams, but 95% of men and women don’t come close to this amount.
The beauty of whole-wheat pasta is that it can be cooked the same delicious ways you cook white pasta—boiled and/or baked, and served with sauce—but it's healthier, especially when it comes to fiber content. This is the case across the board for different types of pastas. Case in point: 1 cup of white spaghetti has 2.72 grams of fiber compared to 5.89 grams in whole-wheat spaghetti; 1 cup of white penne has 1.93 grams of fiber compared to 3.78 grams in the whole-wheat version; and 1 cup of white lasagna noodles has 2.09 grams of fiber compared to whole-wheat lasagna’s 4.52 grams.
Sweet potatoes are both yummy and nutritious, boasting high percentages of vitamins and minerals. They’re also known as a high-fiber food, especially when consumed whole—sweet potatoes eaten with the peel can offer roughly 1.2% more fiber than when prepared without it. To get the most out of your sweet potatoes, try them baked or roasted, with the skin on.
Nuts and nut butters are a reliable source of dietary fiber, and almond butter is no exception. It makes for a high-fiber alternative to peanut butter that tastes just as great, which has just 0.8 grams of fiber in a one-tablespoon serving compared to almond butter’s 1.65 grams. Try it with apples, whole-wheat bread, or in smoothies to increase your fiber intake.
As you can see, there do exist foods that are high in fiber that taste great! But if getting your daily recommended amount of fiber still presents a challenge, a psyllium husk fiber supplement can help fill in the gaps of your diet. Bellway fiber blends are made with 100% organic psyllium husk and real fruit—meaning they give you the benefits of dietary fiber, without any artificial ingredients.
*Based on USDA findings.