The 7 Best High-Fiber Carbs to Eat, Recommended by a Dietitian

Struggling to get your daily dose of fiber? These foods make it easy.

Reviewed by Dietitian Maria Laura Haddad-Garcia

You’ve probably heard fiber is good for you, but what exactly is fiber? It’s actually a type of carbohydrate that comes from plant foods like fruits, vegetables, beans and whole grains. Even though it sounds like one nutrient, there are two forms of fiber: soluble and insoluble fiber. And each has its own distinct benefits and functions.

Unlike other carbs, which we digest and absorb, fiber passes through the gut largely intact. Along the way, it does amazing things for your body, like helping you feel full between meals, encouraging the growth of good gut bacteria, lowering cholesterol and preventing constipation.

Fiber has another neat trick. It slows down carbohydrate digestion, so your bloodstream isn’t flooded with sugar after you eat, say, a piece of fruit or a baked potato. So, it helps prevent the cycle of blood sugar spikes and crashes that can zap your energy and trigger hunger.

That’s the good news. The not-so-great news is that most people don’t get nearly enough of this power nutrient. While the Dietary Guidelines for Americans recommend that females and males consume 22 to 34 grams of roughage daily, the typical American adult only eats about 17 grams daily, per a 2022 article in BMJ.

Even though fiber is a carbohydrate, not all carbohydrates contain fiber. So, if you love carbs as much as I do, these seven high-fiber carbs can help close the gap.

Pictured Recipe: Pumpkin Baked Oatmeal

1. Oatmeal

1 cup, dry: 8 g fiber, per the USDA

When it comes to hitting my fiber goals, my strategy is to load up early, often starting with breakfast. Most mornings, I begin the day with a hearty bowl of oatmeal. It’s super filling, so I know mid-morning hunger pangs won’t sideline me. Plus, it’s one of the best foods for heart health thanks to beta-glucan, a soluble fiber that whisks cholesterol out of the body (you can also get beta-glucan from barley). I love a warm bowl of oatmeal topped with fresh berries and a dollop of plain Greek yogurt, but when I have a bit more time, I’ll whip up a batch of Blueberry Baked Oatmeal.

2. Whole-Grain Cereal

1 cup: 6 g fiber, per the USDA

On busy mornings when there’s no time for oatmeal, a bowl of whole-grain ready-to-eat cereal is my go-to. But convenience isn’t the only reason I’m a fan. According to a 2019 study published in the journal Nutrients, ready-to-eat cereal is a great way to get a significant amount of vitamins, minerals, and–of course–fiber. And if you top your bowl with low-fat milk and fresh fruit, you’ll also score additional protein, calcium and antioxidants. But don’t stop there. Shake things up with this Raspberry Yogurt Cereal Bowl. For maximum nutrition, look for brands with at least 6 grams of fiber and no more than 8 grams of added sugars.

3. Bulgur

1 cup, cooked: 8 g fiber, per the USDA

Constipation is no fun. Luckily, insoluble fiber can help keep things moving along, per MedlinePlus. Bulgur is one of the best sources of this digestion-friendly fiber. These tiny wheat nuggets pack more fiber than any other grain. And because bulgur is parboiled, it’s a cinch to prepare. Just pour it into a bowl, cover it with boiling water, and allow it to sit for about ½ hour before draining. It’s used in Mediterranean-inspired dishes like Tabbouleh with Chickpeas. But it’s also a tasty addition to a Beet Salad with Yogurt Bulgur & Herbs or a Fresh Herb Lemon & Bulgur Pilaf.

4. Figs

3 fresh medium figs: 5 g fiber, per the USDA

Craving something sweet? Nibbling on a handful of figs is a healthy way to satisfy your sweet tooth and score a healthy mix of soluble and insoluble fiber while you’re at it. According to the California Fig Commission, one serving of these sweet fruits (about 3 to 5 figs) delivers almost 4 grams of insoluble fiber and 2 grams of soluble fiber. And while fresh figs are always a win, roasting them with honey and balsamic vinegar makes a delicious topping for yogurt or savory dishes like roast chicken or pork. If you can’t get your hands on fresh figs, dried figs are also an excellent pick, with 4 grams of fiber per quarter cup, per the USDA.

5.  Beans

1 cup, cooked: 13-15 g fiber per the USDA (depending on variety)

Usually, foods that are high in fiber and carbs are lacking in the protein department. Unless those foods happen to be beans—these guys offer a mix of complex carbohydrates, fiber and protein. At the same time, they have zero fat and cholesterol, making them a natural for heart health. Perhaps that’s why a 2023 Advances in Nutrition study found that for every 50 grams of beans a person ate per day (slightly less than 2 ounces), their odds of early death decreased by 6%. As much as I love beans, I don’t love the time it takes to soak and cook them, which is why my pantry is stocked with all kinds of canned beans for quick dinners, like Skillet Gnocchi with Chard & White Beans or Sheet Pan Fajita Bowls.

6.  Blackberries

1 cup: 8 g fiber, 14 g carbs, per the USDA

When life gets hectic, and you can’t squeeze in all the roughage you need, blackberries have got you covered. One cup of these juicy berries serves up roughly a third of your daily fiber in one shot, thanks to all those indigestible little seeds. That’s as much as you’d get from four slices of whole-wheat bread, per USDA data. So, go ahead and toss a giant handful into a bowl of yogurt or cereal. Or, for a speedy fiber-packed breakfast or snack, blend them into this Blackberry Smoothie.

7. Sweet Potatoes

1 cup, mashed: 8 g fiber, per the USDA

These tubers are rich in resistant starch, a type of carbohydrate with similar characteristics to fiber. What makes resistant starch so great? Unlike most carbohydrates, resistant starch escapes digestion, traveling through your gut until it reaches the colon. There, it’s fermented by healthy bacteria, releasing compounds called short-chain fatty acids that may help increase satiety and reduce inflammation, per a 2023 review in the International Journal of Biological Macromolecules. Don’t just save sweet potatoes for side dishes. Try them in this Cheesy Sweet Potato & Black Bean Casserole for a double dose of fiber.

The Bottom Line

It’s easy to assume getting the fiber you need is all about wolfing down a big bowl of bran flakes for breakfast or ordering a sandwich on whole wheat for lunch. But to harness the power of fiber, aim for many different kinds from a variety of fiber-rich carbs throughout the day.

Related: Does Eating High-Fiber Foods Cause Weight Gain? Here's What a Dietitian Says

Read the original article on Eating Well.