Fiber, one of the unsung heroes of our diets, is an essential nutrient. But we know that many of us simply don’t get enough on our plates. And many of the obvious high-fiber options — especially whole grains — contain gluten, which some people need to avoid.
So what foods can help you effortlessly hit your fiber goals while still allowing you to steer clear of gluten?
You have a lot of options, says Natalie Rizzo, registered dietitian and TODAY nutrition editor. While you might initially feel like whole wheat and other grains are your best fiber-rich options, Rizzo’s mind goes elsewhere.
“When you say high fiber, my main thought would not be gluten-containing foods,” she says. Her first choices are more along the lines of beans, fruit and cruciferous vegetables.
Considering that fiber has impressive benefits for gut health, heart health and blood sugar management, it’s worth finding sources of this important nutrient that you enjoy eating on a regular basis.
“Obviously, whole grains have tons (of fiber),” Rizzo says, but there are also so many nutritious, high-fiber foods out there that also happen to be naturally gluten-free.
Pears
- 1 medium pear, 6 grams fiber
“Many people like pears because they are sweet and tender, but people don’t realize they are also rich in fiber,” Rizzo said previously. A single pear contains 20% of the fiber you need in a day.
In fact, Rizzo calls pears her “secret weapon” in reaching her fiber goal every single day.
But if pears aren’t your thing, keep in mind that apples are also respectably high in fiber — about 4 grams per apple — and there are a ton of sweet and tart varieties to choose from.
Raspberries
- 1 cup of raspberries, 8 grams fiber
Rich in antioxidants, vitamin C and fiber, raspberries are a colorful crowd-pleasing berry.
Raspberries are so packed with fiber that they’re considered the highest whole-food source of this nutrient you can find, registered dietitian Theresa Gentile told TODAY.com previously.
That’s why Caroline Susie, registered dietitian, often tells clients who are looking for more fiber to reach for raspberries first.
“The easiest thing to do is go buy a ton of raspberries, put them in your fridge, and have half a cup with breakfast and have half a cup as an afternoon snack,” she explained previously.
Figs
- 5 figs, 5 grams fiber
With their mildly sweet flavor and rich color, figs are an easy high-fiber addition to yogurt, cottage cheese or salads. Along with fiber, figs are also a good source of vitamins and minerals, including calcium and magnesium.
Lentils
- 1 half-cup cooked lentils, 8 grams fiber
Lentils are one of the best sources for both plant-based protein and fiber, making them a true nutrition superstar. A serving of lentils will also provide B vitamins as well as iron, magnesium and potassium.
Try boosting the fiber of your meals by adding lentils to salads or stews, or blending them into burgers, Rizzo said.
Quinoa
- 1 half-cup cooked quinoa, 2.5 grams fiber
While quinoa isn’t as heavy-hitting in the fiber department as lentils are, they’re still a great option — especially when topped or mixed with roasted veggies.
We often treat quinoa like a grain in the kitchen, but it’s technically a type of seed. That’s why it comes with additional benefits that are more often found in seeds than grains, particularly vitamin E and essential minerals that are important for bone health.
Black Beans
- 1 half-cup black beans, 8 grams fiber
Like lentils, black beans are cost-effective and contain both gut-health fiber and plant-based protein.
Black beans also have some unique nutrient benefits compared to other beans. In particular, they provide antioxidants and a good amount of iron, Rizzo added, which is especially helpful for people who don’t eat meat.
But if black beans aren’t your favorite, just pick another bean! All beans are good sources of fiber and plant-based protein, Rizzo says.
Chickpeas
- 1 half-cup canned chickpeas, 6.5 grams fiber
An excellent source of plant-based protein, chickpeas are also rich in fiber. They are also notable as a source of resistant starch, a type of carbohydrate that doesn’t get digested the same way as other starches and sugars. For those reasons, chickpeas can help you feel fuller for longer and manage blood sugar.
Excellent in salads, soups and stews, chickpeas are also the basis of hummus. Dip some veggies in your hummus for a snack that’s high in fiber and rich in flavor yet low in calories.
Sweet Potato
- 1 medium sweet potato (with skin), 4 grams fiber
On the starchier side of things, both sweet potato and classic white potato contain fiber. And they provide even more if you eat the skin. Sweet potatoes will net you a little more fiber, along with beta-carotene and vitamin C, while white potatoes excel in potassium.
Brussels Sprouts
- 1 half-cup of roasted Brussels sprouts, 3 grams fiber
These tiny cabbages are among the higher-fiber vegetables. Brussels sprouts also provide other essential nutrients, like vitamin C, as well as healthy plant compounds that may even have anti-cancer and heart-health benefits.
Peas
- 1 half-cup cooked green peas, 4 grams fiber
Green peas are typically considered a vegetable, but they actually have more in common nutritionally with beans and legumes. That’s why they’re so surprisingly high in both protein and fiber.
A serving of green peas also provides vitamin K, vitamin C and folic acid. They also provide antioxidants lutein and zeaxanthin, which have benefits for vision and eye health, dietitians told TODAY.com previously.
Carrots
- 1 cup chopped carrots, 3.5 grams fiber
One of the more kid-friendly vegetables, vibrant carrots are also a great source of dietary fiber.
You probably already know that carrots are extremely rich in beta-carotene, which our bodies turn into vitamin A. But you may not know that they also provide 10% of your daily vitamin C and a good helping of antioxidants.
Artichokes
- 1 medium cooked artichoke, 7 grams fiber
If you’re a little intimidated by the idea of tackling an artichoke, it’s understandable. This spiky plant doesn’t exactly seem inviting.
But if you put in the effort to cook artichoke, this vegetable will reward you with 7 grams of fiber along with tons of other nutritional benefits: You’ll get magnesium, potassium, folate, vitamin C and plenty of antioxidants.
Brown Rice
- 1 half-cup of brown rice, 1.5 grams fiber
If you’re still looking for whole grains, brown rice is a natural fit because it’s naturally gluten-free. And, while the 1.5 grams of fiber per half-cup serving may not seem like a lot on this list, it is about three times what you’d get in white rice.
Plus, brown rice is a necessary part of so many dishes, like a stir fry, which you can further boost with high-fiber vegetables and protein. It also contains B vitamins, magnesium and selenium.
Oats
- 1 half-cup serving of oats, 4 grams fiber
Oats are one of the whole grain options with the most fiber — and they’re naturally gluten-free. Along with 4 grams of fiber, a half-cup of oats also provides 5 grams of protein, making this food a perfect way to start your day or part of a midday high-protein snack.
However, Rizzo notes, keep in mind that oats may be processed in facilities with gluten-containing foods. So, if you need to avoid gluten, opt for oats that are specifically labeled “gluten-free” on the package, she says.
Popcorn
- 1 serving of air-popped popcorn, 3 to 4 grams fiber
Both corn and its popped variety are delicious, high-fiber foods. A serving of popcorn (typically around 3.5 cups) provides between 3 and 4 grams of fiber, making it one of the healthier crunchy snack food options.
Meanwhile, a cup of sweet corn will net you between 2 and 3 grams. So, however you like to eat your corn, you’ll be getting a good helping of gut-healthy fiber.
Almonds
- 1 ounce almonds, 4 grams fiber
While almonds are more famous for their protein content, which is an admirable 6 grams per ounce, they’re also high in fiber. In the same serving size of almonds, you’ll also get 4 grams of fiber along with vitamin E and magnesium.
Pistachios
- 1 ounce pistachios, 3 grams fiber
Almonds tend to get most of the fame for fiber and protein, but pistachios are just as impressive. In a 1-ounce serving of pistachios, you’ll get 6 grams of protein (the same as almonds) and 3 grams of gut-healthy fiber. Pistachios also contain some unique healthy plant compounds, which contribute to their vibrant green color.
Pumpkin Seeds
- 1 ounce pumpkin seeds, 2 grams fiber
These little seeds manage to pack in a whole lot of nutrition. In addition to the 2 grams of fiber per serving, they also contain more than 8 grams of protein and a massive dose of magnesium. Pumpkin seeds are also a good source of zinc and calcium.
Chia Seeds
- 2 tablespoons chia seeds, 10 grams fiber
Chia seeds consistently come up as one of the highest-fiber foods out there. The challenge is that it’s difficult to actually eat the full serving size of chia seeds in order to get their impressive benefits, registered dietitian Grace Derocha explained previously.
You can use a sprinkling of chia seeds to get a boost of fiber in a smoothie, for example. But chia seed pudding takes advantage of their natural swelling mechanism — and is probably the only way to actually get the full serving comfortably, Derocha said.