Nutrient
Fiber
Feeds gut bacteria, keeps digestion regular, slows sugar absorption and lowers cholesterol. Only plant foods contain it.
Women: 25 g/dayMen: 38 g/day
About 14 g per 1,000 kcal
Best food sources
Fruit
- Raspberries
- Pears
- Apples with skin
- Avocado
- Dried figs
- Kiwi
Vegetables
- Artichoke
- Green peas
- Broccoli
- Brussels sprouts
- Sweet potato with skin
Other plant foods
- All beans and lentils
- Oats and barley
- Whole grains
- Chia and flax
- Nuts
- Berries
- Vegetables
Animal foods
- None. Animal foods contain no fiber.
How much is in a serving
- 1 cup cooked lentils: about 16 g
- 1 cup raspberries: about 8 g
- 1 tbsp chia seeds: about 4 g
- 1 medium pear: about 6 g
- 1 cup cooked broccoli: about 5 g
Deficiency signs
Constipation, blood sugar swings and a less diverse gut microbiome. Most adults eat about half the target.
These signs overlap with many other conditions. A blood test through your doctor is the only way to confirm a deficiency; do not start high-dose supplements on a guess.
Absorption and interactions
- Increase gradually and drink more water, or bloating follows.
- Soluble fiber (oats, beans, chia) lowers cholesterol; insoluble fiber (wheat bran, vegetables) speeds transit.
- Very high fiber intakes can reduce mineral absorption slightly.
Meal ideas
- Raspberry chia overnight oats
- Lentil and vegetable soup
- Black bean and sweet potato bowl
- Pear and walnut salad
Planner meals richest in Fiber
Per serving, from the meal planner’s library. Percentages use the average adult reference intake.
- Three-bean chili with cornbread-style tortilla33 g · 104%
- Black bean tacos with cabbage slaw29 g · 92%
- Lentil bolognese with whole wheat pasta29 g · 92%
- Black bean and avocado salad28 g · 89%
- Roasted chickpea and vegetable bowl28 g · 88%
- Chickpea and sweet potato coconut curry26 g · 82%