10 Ways to Get 10 Grams of Fiber

10 Ways to Get 10 Grams of Fiber

If you’ve ever been told to eat more fiber but have no idea where to start, you’re not alone. Most of my patients know that fiber is important, but they don’t always know where to get it from. When we talk about what food types have fiber, most patients are surprised to learn just how many foods contain fiber. In this roundup, I’m breaking down 10 ways to get 10 grams of fiber from a single food. From berries and wheat bread, to chickpeas and chia seeds, these are some of the highest fiber foods out there to give you more bang for your buck!

  • 10 Ways to Get 10 Grams of Fiber

Of course, we don’t need to get all of our fiber from one food type. It’s actually more beneficial to get your fiber from all of the different fiber food groups (which include fruits, vegetables, whole grains, nuts, seeds, and legumes. So, don’t feel like you have to eat giant servings of these foods. My goal here is to show you that getting enough fiber doesn’t have to be difficult. You just need to include a variety of the right foods each day.

One last PSA – fiber recommendations are 25+ grams per day for women and 38+ grams per day for men. Make sure you increase your fiber slowly and drink plenty of fluids. If you’re having digestive upset, read this article before upping your fiber: How To Eat More Fiber Without Getting Bloated.

The 10 Ways to Get 10 Grams of Fiber

1. 1 1/4 cup Raspberries = 10 g Fiber

Ways to eat raspberries:
  • Add to a yogurt bowl
  • Add on top of a salad
  • Blend in your smoothie
  • Snack on them by the handful

2. 1 Avocado = 10 g Fiber

Ways to eat avocado:
  • Add to a sandwich
  • Add on top of a salad
  • Add to a burrito or tacos
  • Make homemade guacamole

3. 2/3 cup Black Beans = 10 g Fiber

Ways to eat Black beans:
  • Add on top of a salad
  • Add to a burrito or tacos
  • Make homemade chili or soup
  • Add as a side to lunch or dinner

4. 3 tbsp Chia Seeds = 10 g Fiber

Ways to eat chia seeds:

5. 2 Slices Whole Wheat Bread = 10 g Fiber

Ways to eat wheat bread:
  • Make a sandwich
  • Make toast with toppings
  • Make homemade croutons
  • *Note bread types vary in fiber content. Dave’s killer bread has 5 g fiber per slice.

6. 2 cups Cooked Broccoli = 10 g Fiber

Ways to eat broccoli:
  • Make broccoli cheddar soup
  • Add as a side to lunch or dinner
  • Roast with olive oil and seasoning

7. 3 /4 cup Lentils = 10 g Fiber

Ways to eat Lentils:

8. 1 cup Canned Artichoke = 10 g Fiber

Ways to eat artichoke:
  • Make artichoke dip
  • Add on top of a salad
  • Mix canned artichoke with veggies and roast
  • Add on top of homemade pizza

9. 1 1/4 cup Blackberries = 10 g Fiber

Ways to eat blackberries:
  • Add to a yogurt bowl
  • Add on top of a salad
  • Blend in your smoothie
  • Snack on them by the handful

10. 1 cup Chickpeas = 10 g Fiber

Ways to eat chickpeas:
  • Add on top of a salad
  • Make homemade hummus
  • Add as a side to lunch or dinner
  • Roast to make a crunchy snack or salad topping (try these ranch roasted chickpeas)

Whether you’re trying to support digestion, stay fuller for longer, or build more balanced meals, these fiber-rich foods make it easier to get there. Start by adding one or two of these foods into your daily routine and see how much better you feel. And remember, increasing fiber slowly and staying hydrated will help your gut adjust comfortably. I hope this list gives you some new inspiration. Leave a comment below if you try any of these fiber ideas!

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