High Fiber Foods and How to Increase Fiber Intake

According to the U.S. Department of Agriculture, adults should consume about 25 grams of daily fiber. Fiber plays an important role in, heart health, blood sugar regulation, weight management and good digestion.

What is Fiber?

Dietary fiber is a type of carbohydrate found in plant-based foods like fruits, vegetables, whole grains, legumes, nuts, and seeds, that cannot be digested or absorbed by the body. Fiber is commonly broken down into two types, soluble and insoluble.

Soluble fiber

Soluble fiber dissolves in water, making a gel-like substance that passes through the digestive system. Soluble fiber has been shown to help lower cholesterol levels in the body, which can help reduce the risk of heart disease. You can find soluble fiber in foods such as oats, beans, peas, apples, and citrus fruits.

Insoluble fiber

Insoluble Fiber does not dissolve in water and adds bulk to help the movement of material through the digestive system. This helps prevent constipation and issues with bowel movements. Insoluble fiber can be found in foods like whole grains, nuts, legumes, cauliflower, and potatoes.

Here are some easy ways to get more fiber in your day:

  • Eat More Fruit— Whole fruits like apples, oranges, peaches, and bananas are convenient and portable, making them an easy, fiber-rich snack option.
  • Replace Grains — Replace out white bread, pasta, and white rice with 100% whole-grain or whole-wheat options. 
  • Include a green vegetable in every meal — Making it a priority to have at least one serving of a dark leafy or green vegetable at every meal is a great way to make sure you are increasing your fiber intake.


No content on this site, regardless of date, should ever be used as a substitute as medical advice from your doctor or other qualified clinician.


I can’t pick a favorite anymore, they are all delicious. In each juice it helps in some kind of way. Immune boost, cleansing, nourishing, etc.

Valarie ellerbe October 04, 2021

I have been drinking the beet juice and I have to say that it has really helped me a lot, thanks Najee.

Neal Freeman October 04, 2021

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