Most Americans Fall Short on Fiber. These Plant-Based Foods Can Help.

Here are some of the top vegan sources of fiber, and why even some vegetarians may still come up short on this essential non-nutrient.

Fiber is extremely important. As a type of carbohydrate, it is indigestible, yet it plays a major role in health. It nourishes beneficial gut bacteria, supports digestive function, and can help reduce cholesterol, among other benefits. Because plant foods are rich in these indigestible carbs, you might assume vegans automatically get plenty of fiber. That is often true, but some vegans still need to pay close attention to their intake.

What is fiber?

The complex carbohydrates found in rice, bread, and pasta provide energy, and they also contain important vitamins, minerals, and plant compounds.

Fiber, by contrast, provides no nutrients of its own. It cannot be digested. Even so, Nichole Dandrea-Russert, MS, RDN, and author of The Fiber Effect, says it offers many health benefits.

“Fiber is important for keeping us regular as most of us know, but it’s also the foundation for a healthy gut,” she says. “A healthy gut leads to less acute and chronic inflammation, both in the gut and throughout the body.”

What does fiber do for the body?

Dietary fiber does more than support a healthy microbiome.

Research has linked it to lower cholesterol and blood pressure, better blood sugar control, and a reduced risk of Alzheimer’s disease and some cancers. Because it helps you feel full, it can also support weight management. It may also play a role in hormonal balance and mental health. Fiber has even been shown to lower cortisol, the body’s stress hormone.

Fiber is usually discussed in two main forms, and each serves a different purpose. Soluble fiber forms a gel in the intestinal tract and has been shown to lower “bad” low-density lipoprotein (LDL) cholesterol. Insoluble fiber adds bulk and helps move waste through the gut more quickly.

There is also another important category, Dandrea-Russert says. “Fermentable fibers, often referred to as prebiotics, are broken down by health-promoting gut bacteria to produce short-chain fatty acids called butyrate, acetate, and propionate,” she explains. These compounds help transport key minerals such as iron, calcium, and magnesium. Research also suggests they may help reduce chronic inflammation.

What happens when you don’t eat enough fiber?

According to the Food and Drug Administration, the daily value (DV) for fiber is 28 grams per day for adults eating a 2,000-calorie diet, although needs can vary by age and sex. The US Department of Agriculture estimates that 95 percent of American adults do not get enough fiber.

Constipation is the most common sign of low fiber intake, though it can also indicate dehydration. “Fiber is the foundation of a healthy gut,” says Dandrea-Russert. “Inadequate fiber can lead to gut dysbiosis—an imbalance of bacteria—which can cause short- and long-term inflammation.”

As a result, too little fiber may contribute to digestive problems, high cholesterol, blood sugar imbalances, mood swings, and other lifestyle-related diseases.

Do vegans need to worry about fiber?

Because fiber is so abundant in plant foods, most vegans do not need to worry about falling short, provided they eat a varied mix of whole plant-based foods, Dandrea-Russert says.

“Vegan processed foods like vegan meats and cheeses are better for human and planetary health compared to traditional meat and dairy, however, most of these products are made with the processed components of whole foods,” she explains.

“When whole foods are processed, fiber is often left behind,” Dandrea-Russert continues. For example, many vegan cheeses are made from coconut oil, which is extracted from whole coconut. While three ounces of unprocessed coconut meat contains eight grams of fiber, the same amount of coconut oil has no fiber at all.

That does not mean you need to avoid coconut-based vegan cheese entirely. It can be a good comfort food, such as in grilled cheese. Enjoy it in moderation, and look for ways to make the meal more nutritious, such as using whole grain bread instead of white. If you choose vegan meat, check the label for its fiber content.

Which vegan foods have the most fiber?

All plant foods contain fiber, but some are better sources than others. Here are some of the best vegan foods to add to your diet for a fiber boost:

1 Legumes

Legumes are nutritional powerhouses. They support heart health, and many also provide iron and calcium.

For an all-purpose legume, try edamame, which contains eight grams of fiber per cup, says Dana Ellis Hunnes, PhD, MPH, RD, and author of Recipe for Survival.

“They’re not only high in fiber but also in protein at 17 grams per cup,” she says. “Many older adults worry about getting enough protein—well, this can give you both protein and fiber and is very filling and healthy.”

In general, legumes are excellent sources of fiber, and eating a range of them is a smart way to add different vitamins and minerals to your diet. According to USDA data, a half-cup serving of the cooked legumes below provides the following amounts of fiber.

• Black beans: 7 grams
• Brown lentils: 13 grams
• Green and red lentils: 10 grams
• Kidney beans: 6 grams
• Split peas: 8 grams

2 Whole grains

Eating whole grains regularly may help lower the risk of heart disease, type 2 diabetes, and certain cancers.

Whole grains contain more fiber than refined grains such as white rice, white pasta, and white bread, which have had their nutritious outer layers removed to extend shelf life and improve taste. For example, one cup of white rice contains 0.6 grams of fiber, while one cup of brown rice contains 3 grams.

Oats are especially fiber-rich, Hunnes says. “This is a really great high-fiber food to eat because it has both soluble and insoluble fiber, aka roughage, which can really help keep us regular. So, you get the benefits of both fibers in this really healthy food,” she continues.

Other whole grains are also good fiber sources. Per one-cup serving, they contain:

• Barley, hulled: 17 grams
• Bulgur: 4 grams
• Popcorn (100 grams): 15 grams
• Quinoa: 5 grams

3 Nuts and seeds

Nuts and seeds are known for healthy fats, protein, and nutrients, but they also contain fiber. Chia seeds are especially useful for overnight oats and chia pudding.

“Chia seeds have so many health benefits,” says Hunnes. “They’re high in fiber and can retain nearly 10 times their weight in water, which means they can really help with hydration and regularity.”

All nuts and seeds contain some fiber. A quarter-cup serving of the options below contains:

• Almonds: 4 grams
• Flaxseed, ground: 11 grams
• Pistachios: 3 grams
• Pumpkin seeds: 3 grams
• Sunflower seeds: 3 grams
• Walnuts: 2 grams

4 Fruits

Fruit is also a good source of fiber. One of the best examples may be surprising: avocado. A medium avocado contains about 10 grams of fiber, and it also delivers carotenoids, potassium, and heart-healthy monounsaturated and polyunsaturated fats.

Avocados are not the only fiber-rich fruit. The following options are also good ways to add more bulk to your diet:

• Apples (one medium): 3 grams
• Bananas (one medium): 3 grams
• Blueberries (half-cup): 2 grams
• Pears (one medium): 6 grams
• Raspberries (half-cup): 4 grams

5 Vegetables

Eating vegetables is a reliable way to make sure you are getting enough fiber.

Raw beets are especially helpful for digestion, not only because they contain 3.8 grams of fiber per cup, but also because they include betaine, says Hunnes. This digestive enzyme inhibits Candida, a fungal overgrowth, preventing it from taking over the small intestine. “It can help with regularity as well,” she adds.

Here are some other fiber-rich vegetables to include in your diet:

• Artichokes (one medium): 7 grams
• Broccoli (one cup): 2 grams
• Carrots (one medium): 2 grams
• Cauliflower, raw (one cup, chopped): 2 grams
• Chinese broccoli (aka gai lan, one cup): 2 grams
• Pumpkin, canned (one cup): 7 grams
• Spinach (one cup): 4 grams
• Sweet potatoes (one medium): 4 grams
• White potatoes (one medium): 5 grams

Your fiber options are not limited to these foods. Nearly all whole plant-based foods contribute to your intake, so it helps to vary what you put on your plate.

Kat Smith is a Queens, NY-based freelance writer and editor who loves cooking and discovering local vegan hidden gems.

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