Best Fiber-Rich Foods

The topic of fiber is going strong here at Life to Table. Let’s keep the momentum going. 

We know how important it is to snack in between meals. More importantly, we know that including fiber into your snacks and meals, is essential for weight control (and reducing risk of heart disease). I hope all our readers are making conscious efforts to make sure there is plenty of fiber going around in your day. 

To quote Amanda from her blog post Importance Of Dietary Fiber: 

“It is recommended that woman consume 25 grams of fiber/day and men consume 30 grams of fiber/day. Sadly, the average person only gets 15 grams of fiber/day.” 

So, let’s make sure our snacks and meals are adding up to the amount we need. Here’s good general rule I like to use: Aim to have at least 3 grams of fiber or more per serving of a food/meal/snack. Sure, it may be easy to just purchase foods that are pumped with fiber, like certain granola bars or pastas. 

Today, I want to urge you to choose whole foods that are naturally high in fiber. Here are some of my top recommended foods containing at least 3 grams of fiber per serving. 

Artichokes 
These bad boys are loaded with fiber, a whopping 10 grams per medium-sized artichoke!  I love artichokes for the simple fact that they are so versatile, and there is something so relaxing and mindful about pulling off and nibbling on the leaves until you get to the meaty goodness. 

Oats 
They are one of the best foods to consume to aid in lowering cholesterol. 1/2 cup of raw oats offers 4 grams of fiber. This is another food that is so versatile. You have all heard of the sensation that is “overnight oats”, right? I have had clients tell me that it is ‘life changing’. Give me any meal I can mix up and let soak overnight, so when I wake up it’s all ready for me to enjoy! 

Don’t miss my all-time favorite, super simple and healthy oatmeal recipe here.  

Or, if you are a chocolate lover, you HAVE to try this chocolate oatmeal

Sweet Potato 
A single medium-sized sweet potato offers 4 grams of fiber. Feel free to throw them in the oven to cook alongside some chicken or other root veggies. Seriously, whatever you have going on in the oven, just toss in a sweet potato or two. They hold over really well in the fridge for a few days, so they are awesome left overs. 

Try this these healthy southwest sweet potato burgers for a yummy, refreshing dinner this week . 

Almonds 
Aside from being a great source of protein and healthy fats, 1 ounce offers 4 grams of fiber. I love recommending pairing almonds with a piece of fruit for a well-balanced, healthy and quick snack. Lately, I have been crushing them and adding them to my overnight oats so I have a nice, crunchy texture to look forward to in every bite. 

If you really want to kick up your snacking game a notch, make your own trial mix by adding almonds, raisins and dark chocolate chips for a nice salty, sweet and chocolate-y combo. 

Lentils  
Is there anything more comforting than a hearty lentil soup? 1/2 cup cooked offers 7 grams of fiber! This food is also very versatile. I love adding lentils to salads as a vegetarian protein option (1/2 cup offers 8 grams of protein). Also, lentil tacos are becoming a “thing” now.  

We firmly believe that fresh is best when it comes to getting the most nutrition out of your diet, fiber is no exception.