8 Ways to Get 8 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 8 ways to get 8 grams of fiber from a single food. From edamame and pomegranate, to kiwis and flax seeds, these are some more of the highest fiber foods out there to give you more bang for your buck!

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. If you’re looking for more ideas, check out 10 Ways to Get 10 Grams of Fiber.

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 8 Ways to Get 8 Grams of Fiber

1. 1 cup Edamame (Shelled) = 8 g Fiber

Ways to eat edamame:

• Snack on them
• Add to stir fries
• Add as a side to lunch or dinner (try these sticky salmon rice bowls)

2. 1 1/4 cup Pomegranate Arils = 8 g Fiber

Ways to eat pomegranate:

• Add to a yogurt bowl
• Add on top of a salad
• Sprinkle on top of oatmeal
• Snack on them by the handful

3. 2/3 cup Kidney Beans = 8 g Fiber

Ways to eat kidney 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. 1/4 cup Ground Flax Seeds = 8 g Fiber

Ways to eat ground flax seeds:

• Add to oatmeal
• Blend 1-2 tbsp into smoothies
• Add to homemade bread, muffins, granola, and other baked goods

5. 2 Large Kiwis (Skin On) = 8 g Fiber

Ways to eat Kiwis:

• Add on top of yogurt bowls
• Add as a side to breakfast
• Blend into a smoothie
• *Note: without skin, 2 large kiwis has about 4 grams fiber

6. 3/4 cup Refried Beans = 8 g Fiber

Ways to eat refried beans:

• Add to a burrito or tacos
• Dip veggies or chips into it
• Add as a side to lunch or dinner

7. 1 1/2 Medium Pears = 8 g Fiber

Ways to eat pears:

• Add to a yogurt bowl
• Add on top of a salad
• Snack on them whole

8. 1 cup Peas = 8 g Fiber

Ways to eat Peas:

• Add to stir fries
• Add to soups and stews
• Add as a side to lunch or dinner

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!