6 Nutritious, Fiber-Packed Carbs to Include in Your Daily Meals

Fiber offers a wealth of benefits: It boosts satiety, nourishes beneficial gut bacteria, and helps regulate metabolism, just to name a few essential roles. Adequate fiber intake has even been associated with a reduced risk of chronic conditions such as diabetes, heart disease, and cancer, as noted by registered dietitian Maddie Pasquariello, MS, RD. However, many people in the U.S. fall short of meeting their fiber needs. Men and women require 38 and 25 grams of fiber daily, respectively, but the average American consumes only around 17 grams a day.

Fortunately, incorporating more fiber-rich complex carbohydrates into your diet can help you reach your daily fiber goals. These foods are not only healthy sources of carbohydrates but also packed with fiber, making them a great way to boost your overall fiber intake when consumed regularly. Dietitians highlight the best high-fiber carb foods, detailing what they are and why they’re so beneficial.

What exactly are high-fiber carbohydrates? Let's dive in.

Although the term 'high-fiber carbohydrates' is commonly used, it's slightly misleading. It implies that fiber and carbohydrates are separate, yet fiber is, in fact, a type of carbohydrate.

This concept might be a bit tricky to wrap your head around, but don't worry, here’s a simple breakdown:

Carbohydrates encompass both ‘simple sugars’ and ‘complex carbs.’ What we’re specifically addressing here are the complex ones, such as starch and fiber,” explains Pasquariello. Therefore, the term 'high fiber carbohydrate' isn’t scientifically precise, as fiber itself is a carbohydrate.

When people use the phrase 'high-fiber carbohydrates,' they’re referring to foods that are rich in fiber relative to their total carbohydrate content. In essence, it's any food that's a good source of fiber, according to Pasquariello. 'High-fiber carbohydrates' typically include plant-based foods, as fiber is only found in plants.

Some examples include beans, legumes, and fruits and vegetables with edible skins and/or seeds. 'Avocados, grains, corn, along with various nuts and seeds, also belong to this group,' says Pasquariello.

That said, 'high-fiber carbohydrates' are often referred to as 'high-carb foods'—though this term usually carries a negative connotation (many people mistakenly believe they should focus on 'low-carb foods' for healthier options!).

Grasping the subtle differences in nutritional terminology is essential to approaching food (and carbs) with clarity and balance, no matter your health objectives.

Best High-Fiber, Complex Carbohydrates

1. Brown Rice

If you're aiming to increase your fiber intake, consider replacing white rice with brown rice from time to time. 'Whole grains like brown rice retain all three parts of the grain: the bran, endosperm, and germ,' says Rhyan Geiger, RDN, registered dietitian and founder of Phoenix Vegan Dietitian.

The bran, which is the outermost layer of the grain, is especially high in fiber. In contrast, white rice lacks its bran, resulting in a much lower fiber content. For instance, one cup of brown rice contains about grams of fiber, while the same serving of white rice has just 0.5 grams of fiber, according to Geiger.

2.

Whole Grain Bread

Just like brown rice, whole grain bread is richer in fiber compared to its white counterpart. The exact fiber content may vary, but typically, most whole grain bread brands provide 3 to 5 grams of fiber per slice, according to Pasquariello. In contrast, white bread usually contains less than 1 gram of fiber per slice, based on USDA data.

With so many varieties of whole grain bread available, it can be tough to decide which one to choose. Pasquariello recommends checking the first few ingredients on the label for items that are easy to recognize and pronounce—such as whole wheat flour, cracked wheat, seeds (like flax), and other grains like barley, oats, millet, spelt, and rye. Generally, the more diverse these ingredients, the higher the fiber content of the bread.

3. Quinoa

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.

4. Sweet Potatoes

When it comes to fiber, sweet potatoes have a clear advantage over white and yellow potatoes. A large baked sweet potato packs nearly 6 grams of fiber, while a similarly sized baked white or yellow potato offers just over 2 grams of fiber. Sweet potatoes are also packed with other essential nutrients, including vitamin A, vitamin C, and potassium, according to Harvard T.H. Chan School of Public Health. These versatile tubers can be enjoyed in a variety of dishes: 'They’re perfect for tray bakes, salads, breakfast hashes, soups, stews, pancakes, and more,' says Pasquariello. You can also simply bake one and top it with a dollop of butter and a sprinkle of cinnamon for an easy, delicious option.

5. Bananas

'Bananas provide grams of fiber per banana, making them a great source of fiber,' says Geiger. This portable, budget-friendly fruit also contains essential nutrients like potassium, magnesium, vitamin B6, and immune-boosting vitamin C. Bananas are incredibly versatile, making it easy to include more fiber in your meals. Add this fiber-rich fruit to your favorite breakfast dishes such as oatmeal, cereal, or pancakes, or blend them into fruit smoothies for a tasty boost.

6. Nuts

Nuts, in general, are great sources of fiber, but almonds and pistachios stand out for their high fiber content. According to Geiger, a 1-ounce serving offers 3 to 4 grams of fiber. (For reference, 1.5 ounces equals a small handful, as noted by the American Heart Association.) Additionally, nuts provide anti-inflammatory fats and plant-based protein, making them an excellent choice for snacks, toppings, baked goods, desserts, and more. You’re not limited to just granola or cereal—try coating your favorite protein with crushed nuts or adding them to your next baked treat for an extra crunch.

7. Avocado

Avocados are often lauded for their healthy fats, including monounsaturated and polyunsaturated fats, which contribute to lowering 'bad' [LDL] cholesterol. But they’re also an excellent source of fiber, according to Pasquariello. (And, they provide a small amount of protein as well.) The USDA states that a single avocado typically contains about 10 grams of fiber, though this can vary depending on its size.

8. Raspberries

These tangy berries are packed with nutrients. "Raspberries offer nearly 8 grams of dietary fiber per cup, along with being a rich source of vitamin C. They also provide iron, vitamin B6, and magnesium," explains Pasquariello. "Berries, in general, are a great way to enhance your breakfast, snack options, salads, and more," she adds.

9. Apples

Apples are a fantastic source of fiber, especially when you eat them with the skin, says Pasquariello. A medium-sized apple with its skin intact contains about four grams of fiber, according to the USDA. "They're not only nutritious but also incredibly versatile and convenient for on-the-go snacking," she adds.