Common Sources of Fiber: Where to Look for Fiber in Your Food

What are the most common sources of fiber?

Dietary fiber comes from various food sources including wheat, beans, fruits and vegetables.² Among these different sources of fiber, there are actually two types of dietary fiber: soluble and insoluble. Soluble fiber absorbs water in the digestive system, slows digestion and helps manage cholesterol levels.⁵ Insoluble fiber, on the other hand, doesn't absorb water.² Most plants contain some of both, but you'll want to make sure to eat both insoluble and soluble forms to get the full benefits behind fiber.

What are some sources of insoluble fiber?

There are multiple foods that are a source of insoluble fiber. Foods like whole grains, wheat bran, and the peels and seeds of vegetables and fruits are good sources of insoluble fiber.³

Sources of insoluble fiber include:^1,4

1. Whole Wheat Pasta

Whole wheat pasta is a good source of fiber you can make as spaghetti, cold pasta salads, and more. Whole wheat spaghetti contains 6 grams of fiber per cup.⁴

2. Chia Seeds

Chia seeds have become more popular over the last few years and contain a lot of fiber, 2 grams per teaspoon.⁴ You can soak chia seeds in milk to make chia pudding, and add them to smoothies or salads.

3. Raspberries

Raspberries are delicious on their own and a good source of fiber. You can eat them on their own, with yogurt, in salads, or perhaps in your next dessert. In each cup of raspberries, there is 8 grams of fiber ⁴

4. Whole Wheat Bread

If you love your morning slice of toasted whole wheat bread, good news! Each slice has about 2 grams of fiber.⁴ Remember, it needs to be whole wheat for that fiber content.

5. Quinoa

Quinoa has also gained popularity recently and it's no wonder. It's tasty on its own as a side but also in cold salads. Plus, each cup of cooked quinoa contains 5 grams of fiber.⁴

What are some sources of soluble fiber?

While the foods above contain mostly insoluble fiber, you also need soluble fiber in your diet. Food like oat bran, barley, nuts, seeds, peas, lentils, and some fruits and vegetables are all good sources of soluble fiber.³ 

Some sources of soluble fiber include:^1,4

1. Barley

Think of barley as rice's less popular cousin. It has a lot of the same qualities and can be used in many of the same ways. Try it in soup and in cold salads. Each cup of barley has a heaping 6 grams of dietary fiber.⁴

2. Green Peas

Green peas are another fiber super-star. Add them in casseroles, soups, and side dishes for 9 grams of fiber per cup.⁴

3. Pear

If you love fruit, try a pear. For fresh eating or in salads, each medium pear contains about 5.5 grams of fiber.⁴

4. Instant Oatmeal

Oatmeal is a quick breakfast option and can help you get your required fiber every day. Each cup of instant oatmeal has around 5 grams of fiber.⁴

5. Lentils

Lentils may have the most fiber per cup of any food on this list, so you know they're a decent source of fiber. You can use lentils in soup, chili, cold salads, and more. Each cup has a whole 15.5 grams of dietary fiber, too.⁴

As a reminder, these fiber levels are guidelines. Different brands can vary, so check your product levels to find the exact fiber amounts

Tips to Including More Sources of Fiber in Your Diet

If you are trying to add more fiber to your diet, it's important to increase your fiber intake gradually over a few weeks. It can take your body time to acclimate to adding more fiber to your diet, especially if you were a low-fiber consumer to begin with. Remember also to drink more water when increasing fiber intake. Fiber can pull in more water, so you'll likely need more water to avoid possible constipation.²

If you're not quite sure about adding these sources of fiber into your main meals just yet, you can also add them as snacks or treats throughout the day. Make a smoothie with fruits, veggies, and chia seeds as a way to incorporate more dietary fiber. Or air pop some popcorn. The possibilities are endless! As always, if you're not sure exactly how to get more fiber into your diet or have concerns, talk to a doctor or licensed dietitian.