6 Ways to Get 6 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 people are surprised to learn just how many foods contain fiber. In this roundup, I’m breaking down 6 ways to get 6 grams of fiber from a single food. From green beans to wild blueberries, 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 and 8 Ways to Get 8 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 6 Ways to Get 6 Grams of Fiber

1. 1 1/2 cup String Beans = 6 g Fiber

Ways to eat string beans:

Blanch and add to a salad
Roast or air fry with seasonings
Pan fry with olive oil and seasonings

2. 1 Medium Sweet Potato (Skin On) = 6 g Fiber

Ways to eat sweet potatoes:

Bake and add toppings
Make sweet potato fries
Add to your favorite bowls
Roast with olive oil and seasonings

3. 2 tbsp Cacao Nibs = 6 g Fiber

Ways to eat cacao nibs:

Add to a smoothie
Add on top of yogurt bowls
Use in place of chocolate chips in no-bake treats

4. 1 1/2 cup Wild Blueberries = 6 g Fiber

Ways to Eat wild blueberries:

Blend in your smoothie
Add to a yogurt bowl or oats
Snack on them by the handful

5. 1/2 cup Pinto Beans = 6 g Fiber

ways to eat pinto beans:

Add on top of a salad
Add to a burrito or tacos
Add as a side to lunch/dinner
Make homemade chili or soup

6. 1 cup Steel Cut Oats (Cooked) = 6 g Fiber

Ways to Eat Steel Cut Oats:

Cook and enjoy with your favorite toppings such as fruit, dried fruit, nut butters, nuts or seeds
Add protein powder, egg whites, or Greek yogurt for a protein boost

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!