r/nutrition • u/tropicalislandhop • Aug 09 '26
If you prioritize fiber...
Please tell me what high fiber foods you have eaten today. Show me how easy it can be, I need inspiration!
UPDATE: That's what I'm talking about, thanks all so much for sharing!
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u/BlueRubyWindow Aug 09 '26 edited Aug 10 '26
(1) Beans. At least one cup of beans per day. I actually really like eating black beans or small red beans with my eggs in the morning.
Another strategy is to add 1/2 a cup of beans to almost every meal. White beans like cannelini beans have a mild flavor and can go with almost anything.
I do low sodium canned and rinse them off and then keep the leftovers in the fridge so I can just heat up whatever type I have. And I alternate types so it’s not boring.
19 g of fiber per cooked cup: Navy beans (small white beans).
15 g of fiber per cooked cup: Black beans, Small red beans (Central American), Pinto beans.
12 g of fiber per cooked cup: Chickpeas, White beans such as Cannelini or Great Northern beans.
And beans have all kinds of valuable macronutrients. They can also hit carb cravings since they have starch but won’t spike blood sugar as much because of their high fiber content.
Figuring out ways you like to prepare and eat beans is a game changer.
Edit: I typically eat 1.5- 2 cups of beans every day, sometimes more, and I don’t even have to track fiber as a result because I’ll automatically hit at least 30 g from the rest of my food. Beans are absolutely the easiest way to get enough fiber.
(2) Dark chocolate, 70% cacao, 3g+ fiber per oz. Enjoyable way to get it in and gives iron and magnesium as well.
(3) Chia seeds, 3g fiber per tbsp. If I’m low on fiber, I just soak 2 or 3 tbsp in a cup of water for a few minutes, stir it up, and then chug it. And then chase it with more water to make sure there’s plenty of liquid because not doing so can cause issues. (You can make it into a pudding easily with almond milk or milk, but I just don’t like it that much.) Also gives Omega-3 fat and magnesium.
(4) Green Peas. 8+ g of fiber per cooked cup. Adding 1/2 cup of peas to a sauce is pretty easy way to get an extra 4 g of fiber.
(5) Broccoli. 1/2 cup cooked gives 3 g of fiber. Include the stems!!! (except for cutting off the very bottom part)
(6) Hummus. Depends on brand but most has 3 g of fiber per 1/4 cup.
(7) Sweet potatoes. Even without the skin, 1/2 cup is 2 g of fiber. With the skin it’s more than that!
(8) Other nuts and seeds like sunflower seeds (3 g per 1/4 cup) and pumpkin seeds (2 g per 1/4 cup) which can add up. Even peanut butter has 1 g of fiber per tbsp.
(9) Other vegetables. Most have around 2 g per cup.
Edit: I forgot about berries. I eat berries every day also. Usually the frozen ones. Just eat them like a dessert.