8 of the Best High-Fiber Carbs to Eat, According to a Dietitian

Medically reviewed by Roxana Ehsani, RD

Fiber and carbohydrates play crucial roles in a balanced diet, impacting energy levels and overall health. Fiber is the part of carbohydrates that passes through the body undigested. It helps normalize bowel movements, lowers cholesterol, adds bulk to meals with fewer calories, and slows the absorption of sugar (preventing blood sugar spikes). If your diet is similar to most Americans, likely, you probably don't consume enough fiber.

Fiber offers numerous benefits, including improved satiety, better weight management, and reduced risk of chronic diseases such as heart disease and diabetes. Adding more high-fiber carbs to your diet can help you meet your fiber needs.

Here are eight high-fiber carbs, highlighting their fiber content and providing practical tips on incorporating these nutrient-rich foods into your diet.

Oats

Oats are a classic high-fiber option, offering 3.98 grams (g) of fiber in a one-cup serving of cooked plain instant oats prepared in water. Additionally, oats are a good source of protein, providing 5.55 grams in one cup of cooked instant oats.

Oats contain soluble fiber, which forms a gel-like substance in the digestive tract, changing cholesterol and blood sugar levels. A specific type of soluble fiber in oats and barley, called beta-glucan, has been shown to offer several health benefits including promoting satiety and weight management and reducing cholesterol and post-meal blood sugar levels.

Incorporating rolled oats into your meals is a simple and versatile way to add fiber to your diet since they cook in just a few minutes. Consider cooking oats in your preferred type of milk to boost your nutrient intake. Experiment with different flavors and toppings such as fruits, nuts, seeds, and seasonings like cinnamon or nutmeg.

Barley

Barley, like oats, is regarded as a whole grain, boasting its entire grain kernel intact. Whole grains provide fiber and essential nutrients like B vitamins, vitamin E, magnesium, iron, and antioxidants. The most common type of barley, pearled barley, provides 5.97 grams of fiber in a one-cup cooked serving.

Whole grains like barley are rich in prebiotics. Prebiotics can help the gut stay balanced and boost the growth and activity of good gut bacteria.

To incorporate barley into your diet, cook it similarly to rice by simmering it in water or broth until tender, typically for about 30 minutes. Once cooked, use barley as a nutritious base for soups, salads, or pilafs, or enjoy it as a side dish alongside roasted vegetables or grilled meats.

Brown Rice

Brown rice delivers 3.23 grams of fiber per one cup cooked (long grain brown rice). It may not offer as much fiber as some other grains, but compared to white rice, brown rice contains twice the amount of fiber, vitamin B6, magnesium, and potassium.

Rice is commonly utilized as a side dish or incorporated into various recipes like stews and stir-fries. Beyond these dishes, consider stuffing brown rice into lettuce wraps for a hearty starch filling or creating a rice pudding parfait by layering cooked brown rice pudding with berries, sliced bananas, and toasted nuts.

Buckwheat

Buckwheat, despite its name, doesn't contain wheat at all and is gluten-free. Buckwheat groats (hulled seeds) and buckwheat flour are derived from the buckwheat plant. Buckwheat is a pseudocereal, with similar nutritional and culinary properties to wheat and rice.

One cup of roasted buckwheat groats provides 4.54 grams of fiber and 5.68 grams of protein. It also supplies 20% or more of the daily value of magnesium, copper, and manganese.

You can find buckwheat flour and toasted or raw buckwheat groats at the store. Toasted groats are great in salad. To cook, add one cup of dried buckwheat groats to two cups of liquid, bring to a boil, and simmer for 20 minutes. Serve cooked buckwheat like a breakfast porridge or use it as an alternative to rice.

Quinoa

Categorized as a pseudocereal, quinoa is a whole-grain seed. One cup of cooked quinoa provides 5.18 grams of fiber.

Quinoa is a complete protein, meaning it contains all nine essential amino acids.Amino acids are the essential building blocks of proteins, which cannot be produced by the body and must be obtained through the diet.

One cup of cooked quinoa offers 8.14 grams of protein. It's a good source of B vitamins and minerals, with 28% of the DV for magnesium, which helps regulate blood pressure and blood sugar. Quinoa is also rich in beneficial plant compounds like phytosterols which help reduce cholesterol.

Similar to cooking rice, quinoa requires a slightly shorter cooking time. It can be incorporated into various dishes from soups and salad bowls to stuffed bell peppers and chili.

Legumes

Legumes, such as beans, peas, and lentils, are rich in fiber, plant protein, and essential vitamins and minerals including B vitamins, iron, and folate. They also count as a vegetable serving.

Additionally, legumes offer antioxidants that play a role in preventing cell damage and combating diseases and the aging process.

A cup of canned low-sodium black beans supplies 16.6 grams of fiber, while an equivalent serving of boiled lentils offers 7.9 grams. A half-cup of drained canned green peas contains 3.48 grams of fiber, and a cup of cooked edamame provides 8 grams of fiber.

Add cooked beans or lentils to soups, salads, and stir-fries, or use them as a protein-rich topping for baked potatoes or tacos. Puree legumes to make dips like hummus or bean spreads for sandwiches or wraps. Serve with dip-friendly vegetables such as carrots and broccoli.

Berries

Berries are well known for their high fiber content. For instance, one cup of sliced strawberries offers 3.32 grams of fiber, while a cup of blueberries provides 3.55 grams. Particularly noteworthy, raspberries and blackberries stand out as exceptional high-fiber sources, delivering a substantial 8 grams and 7.63 grams of fiber per one-cup serving, respectively.

Berries are packed with nutrients like vitamin C, folate, and potassium and phytochemicals that have anti-inflammatory and antioxidant properties.

Add a handful of fresh berries to your morning cereal, yogurt, or oatmeal for flavor and fiber. Alternatively, blend berries into smoothies or top salads for a refreshing and nutritious addition to your meals.

Sweet Potatoes

Starchy vegetables like potatoes offer fiber, and sweet potatoes in particular are rich in nutrients. A cup of baked sweet potato with skin provides 6.6 grams of fiber. Keeping the skin on potatoes increases their fiber content.

Sweet potatoes are a great source of nutrients such as vitamins A, C, and B6, potassium, and manganese that benefit eye health, immune system, energy metabolism, and heart function.

To prepare sweet potatoes, scrub them well, pierce them with a fork, and cut them into wedges for oven roasting or air frying until tender. Alternatively, you can dice them for boiling, steaming, or mashing. Or simply enjoy them baked with a sprinkle of cinnamon, nuts or seeds, and a drizzle of honey.

How Much Fiber Do You Need Per Day?

According to the Dietary Guidelines for Americans, adults are advised to consume 22 to 34 grams of fiber daily, though the exact amount may vary based on age and gender. Another method to estimate fiber needs is to aim for 14 grams of fiber for every 1,000 calories consumed.

The % Daily Value (%DV) for fiber listed on food packages is based on a daily intake of 28 grams of fiber for a 2,000-calorie diet. The FDA establishes %DVs to help consumers estimate how a specific food contributes to their daily nutrient intake, aligning with recommended dietary guidelines.

Can You Eat Too Much Fiber or Carbs?

While both fiber and carbs are important for good health, it's possible to have too much of each.

Carbohydrates, which include sugars, starches, fruits, vegetables, legumes, and fiber, serve as the body's primary energy source. Dietary guidelines suggest that 45 to 65% of your diet should consist of carbs. However, excessive intake of simple carbs such as white bread, pastries, soda, and highly processed foods may increase the risk of obesity and chronic conditions like type 2 diabetes and heart disease. Additionally, high sugar consumption is associated with dental cavities.

Eating too much fiber without enough fluids can cause bloating, diarrhea, or intestinal obstruction. Individuals at risk of developing phytobezoars, which are dense masses formed from fiber in the digestive tract and can lead to blockages, should be mindful not to consume excessive amounts of fiber.

It's recommended to gradually increase fiber over a few weeks to avoid stomach distress. Also, increase your water intake to avoid the risk of dehydration and to help fiber pass through the digestive system.

A Quick Review

Prioritizing high-fiber carbohydrates in the diet is important for overall well-being. Not only do fiber-rich foods support gut health and enhance satiety, but they also play crucial roles in managing blood sugar levels, reducing cholesterol, and aiding in weight management. Given that fiber is often lacking in many people's diets, making a conscious effort to incorporate fiber-rich carbs like whole grains, legumes, berries, and sweet potatoes can help you meet your fiber needs. These foods provide not only fiber but also a variety of essential nutrients, benefiting overall health.

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