Fiber is having a moment. "Fibermaxxing" is trending on TikTok, and food and beverage brands are adding fiber to everything from sodas to ice cream. Some trend-watchers are calling fiber the new protein. But unlike protein, where most people eat plenty, fiber is a nutrient we’re actually falling short on. Nine out of 10 Americans don’t meet the recommended 25 to 38 grams of fiber per day.
Fiber is a hard-working nutrient. It aids digestion, nourishes beneficial gut bacteria, slows the absorption of carbohydrates for steadier blood sugar levels, helps lower LDL or "bad" cholesterol levels and keeps us feeling full longer, says Liz Weiss, MS, RDN. Choosing whole-grain bread for your morning toast or lunchtime sandwich is a good place to start, but it won’t get you to your daily fiber goal on its own. A typical slice contains just 2 grams of fiber, putting it on the lower end of fiber sources.
In my opinion, the key to a healthy diet is variety. Since different fiber-rich foods feed different gut bacteria, rotating through beans, fruits, vegetables and seeds supports a healthier, more diverse microbiome than relying on just one food or a fiber-fortified option. Here are six foods that contain more fiber than a slice of whole-grain bread, according to dietitians:
Black Beans: All beans are fiber powerhouses, with the added bonus of being an excellent source of plant-based protein. A single ½ cup serving of canned black beans provides 9 grams of fiber. Black beans provide both soluble and insoluble fiber, doing double duty for digestive and heart health.
Avocados: While they’re better known for their healthy fats, a whole avocado contains about 10 grams of fiber. A recent study found that eating an avocado a day reduced LDL particles that transport cholesterol in the blood, which corresponded to about a 4 percent reduction in heart disease risk.
Artichokes: A whole, fresh steamed artichoke delivers about 7 grams of fiber, one of the highest fiber counts of any vegetable. Canned or jarred artichoke hearts may contain slightly less, but are a convenient, budget-friendly alternative, providing about 4 grams of fiber per ½ cup serving.
Raspberries: These seed-filled berries are one of the most fiber-dense fruits you can buy. A ½ cup serving of raspberries provides about 4 grams of fiber, making raspberries an easy and delicious way to boost fiber intake at breakfast or snack time.
Edamame: These young, green soybeans deliver a satisfying combination of fiber and complete plant protein, a pairing that slows digestion and helps promote fullness. A ½-cup serving of shelled edamame provides about 4 grams of fiber.
Chia Seeds: Small but mighty chia seeds pack a whopping 10 grams of fiber in just 1 ounce or 2 tablespoons. Besides fiber, the tiny seeds contain protein, alpha-linolenic acid (ALA) omega-3s, calcium, iron, magnesium, zinc and bioactive compounds.
In my opinion, the best way to increase your fiber intake is to explore new grains and lean on convenience. Whole-grain bread remains a smart choice, but branch out with farro, barley, bulgur, freekeh and quinoa for grain bowls and side dishes. Frozen fruit, frozen vegetables, and canned beans are nutritious shortcuts that make it easier to hit your fiber goals.
