Health Nutrition & Diet 6 Hearty, Healthy, High-Fiber Carbs to Add to Your Plate Daily Bring on the fiber! By Kirsten Nunez Kirsten Nunez Kirsten Nunez has been a health and fitness writer at Real Simple since 2021 and has been writing for nearly a decade. Real Simple's Editorial Guidelines Published on July 28, 2023 Trending Videos Close this video player Photo: Yulia Reznikov/Getty Images There’s no overstating the many benefits of fiber: It increases satiety, “feeds” healthy gut bacteria, and regulates metabolism, just to name a few vital functions. Eating enough fiber has even been linked to a lower risk of chronic conditions, including diabetes, heart disease, cancer, according to registered dietitian Maddie Pasquariello, MS, RD. But most people in the U.S. don’t eat enough fiber every day. Men and women need a daily intake of 38 and 25 grams, respectively, but the average American only gets about 17 grams per day. Luckily, eating more high-fiber carbohydrates—or complex carbohydrates—can help you meet the mark, too. These are essentially foods that are healthy sources of carbohydrates and rich in fiber, so they can help increase your overall fiber intake when eaten regularly. Dietitians explain the best high-fiber carb foods you can eat, plus, exactly what they are and why they’re so nutritious. We Know Whole Grains Are Good for You, but These 13 Are the Healthiest What Are High-Fiber Carbohydrates? Before diving into the healthiest high-fiber carbs, it’s worth noting that the term “high-fiber carbohydrates” is a bit of a misnomer. The phrase suggests that fiber and carbohydrate are separate components, but technically, fiber is a carbohydrate. It’s enough to make anyone’s head spin—but here’s an easy-to-understand explainer: “The category of carbohydrates includes both ‘simple sugars’ and ‘complex carbohydrates.’ The latter is what we’re talking about when we discuss things like starch and fiber,” Pasquariello says. So, since fiber is a type of carbohydrate, saying a carbohydrate is “high” in fiber actually isn’t scientifically accurate, she adds. When people talk about “high-fiber carbohydrates,” they’re referring to a food that contains a high proportion of fiber relevant to the total carbohydrate present—or simply, a food that’s a good source of fiber, Pasquariello says. “The things people are referring to when they say ‘high-fiber carbohydrates’ include all plant foods, as you can only get fiber from plants,” she notes. Examples include beans, legumes, and fruits and vegetables with edible skin and/or seeds. “Avocados, grains, corn, and some nuts and seeds also fall into this category,” points out Pasquariello. All that being said, “high-fiber carbohydrates” can also be called “high-carb foods”—and yet the latter tends to have a poor reputation (most people tend to think they’re supposed to look for “low-carb foods” as the healthiest options!). Understanding this nuanced nature of nutrition terminology is key for approaching food (and carbs) with an informed and balanced mindset, regardless of your health goals. The Ultimate Guide to Insoluble Fiber Best High-Fiber, Complex Carbohydrates 01 of 06 Brown Rice Bahareh Niati Perfect Brown Basmati Rice If you’re on a mission to eat more fiber, consider swapping white rice for brown rice every now and then. “Whole grains like brown rice have all three parts of the grain: the bran, endosperm, and germ,” explains Rhyan Geiger, RDN, registered dietitian and founder of Phoenix Vegan Dietitian. The bran, which is the outermost layer, is particularly rich in fiber. On the other hand, white rice has been stripped of its bran, so it has significantly less fiber. Case in point: One cup of brown rice has approximately 3.5 grams of fiber, while the same serving of white rice only has .5 gram of fiber, Geiger says. 02 of 06 Whole Grain Bread Chickpea Salad Sandwich Whole grain bread, like brown rice, has more fiber than its white counterpart. The exact amount can vary, but for context, most brands of whole grain bread contain 3 to 5 grams of fiber per slice, Pasquariello says. Meanwhile, white bread typically offers less than 1 gram of fiber per slice, according to data from the USDA. But with so many whole grain breads on the market, choosing one can be overwhelming. Take a tip from Pasquariello and check that the first few ingredients on the label are easily recognizable and pronounceable—think: whole wheat flour, cracked wheat, seeds (such as flax), and other grains like barley, oats, millet, spelt, and rye. In general, when a bread has a wide range of these ingredients, it has a higher fiber content, she says. What's the Difference Between Whole Wheat, Whole Grain, and Multigrain Bread? 03 of 06 Quinoa Alison Miksch Cheesy Baked Quinoa and Cauliflower Botanically speaking, quinoa is a seed, but it’s considered to be a whole grain due to how it’s eaten and its nutritional profile. This includes its impressive fiber content, which clocks in at about 5 grams per half to three-quarter cup serving of cooked quinoa, Pasquariello says. “Quinoa is also a good source of iron, magnesium, phosphorus, and protein, [the latter of which is needed for many] functions in the body, including restoring the body’s tissues, regulating immune function and metabolism, supplying energy, and more,” she adds. To enjoy the benefits of quinoa, use it like you would rice—paired with veggies and protein, tossed in salads, or included in casseroles. 04 of 06 Sweet Potatoes Victor Protasio Baked Sweet Potatoes With Feta Butter When it comes to fiber, sweet potatoes have an extra edge over white and yellow potatoes. A large baked sweet potato has nearly 6 grams of fiber, while a baked white or yellow potato of about the same size holds slightly more than 2 grams of fiber. Sweet potatoes are also rich in other essential nutrients, including vitamin A, vitamin C, and potassium, according to Harvard T.H. Chan School of Public Health. The tuber can be eaten in countless ways: “They’re great in tray bakes, salads, breakfast hashes, soups, stews, pancakes, and more,” Pasquariello says. You also can’t go wrong with a simple baked sweet potato topped with a pat of butter and a dash of cinnamon, she adds. 05 of 06 Bananas Azurita/Getty Images Healthy Frozen Chocolate Banana Bites “Bananas have 3.5 grams of fiber per banana, making them a great fiber-rich choice,” Geiger says. The travel-friendly and affordable fruit contains other nutrients like potassium, magnesium, vitamin B6, and immune-supporting vitamin C. Fortunately, bananas are deliciously versatile, making it easy to add more fiber to meals. Try adding this high-fiber fruit to your favorite breakfast dishes (like oatmeal, cereal, or pancakes) or blended into fruit smoothies. 06 of 06 Nuts Nutty Superfood Breakfast Bites Nuts in general are excellent sources of fiber, but almonds and pistachios are particularly high in this nutrient. According to Geiger, you’ll get 3 to 4 grams of fiber per 1-ounce serving. (For context, 1.5 ounces is a small handful, as noted by the American Heart Association.) It also doesn’t hurt that nuts offer anti-inflammatory fats and some plant-based protein, making the food a top-notch pick for snacks, dish toppers, baked goods and dessert add-ins, and more. You’re not limited to preparations like granola or cereal, though—try coating your favorite protein with crushed nuts or adding them to your next baked treat. Top 10 High-Fiber Foods for Great Gut Health Was this page helpful? Thanks for your feedback! Tell us why! Other Submit