For a long time, fiber has been an underrated nutrient, but it’s starting to steal some of the limelight from protein—and for good reason.
Benefits of a fiber-rich diet include improved digestion and blood sugar regulation, better heart health and gut health.
Experts suggest eating between 25 and 30g of dietary fiber every day, but most adults fall short of the recommended amount.
While fibermaxxing has been trending on social media for several months, and it’s great to see people trying to pack more fiber into their diets, there’s more to it than just eating more—variety matters as much as quantity.
That’s easier said than done, but one good reason to branch out a little is cost. If you focus on eating seasonal foods you may be able to make smart savings while expanding your sources of fiber.
As we’re in the depths of winter (in the northern hemisphere at least), I asked registered dietitian Jordan Langhough to share her top five fiber-rich foods that are in season. If you want some inspiration on how to serve them, she’s shared her favorite recipes, too.
1. Legumes
Beans and lentils are the best-known legumes, but peanuts are also members of this high-fiber family.
“Legumes are known for being rich in fiber, protein, and packed with nutrients,” says Langhough. “Legumes provide digestion support, blood sugar balance, and heart health.”
You can buy them canned, dried, frozen or fresh, with canned and dried varieties lasting longest in the pantry.
Fiber content: 1 cup of boiled red lentils contains 16g of fiber, while white kidney beans contain around 11g, other beans and lentil types contain different amounts depending on the variety.
Langhough’s favorite way to eat them: “Add beans and lentils to a one-pot chili that also includes additional protein sources such as lean beef, turkey or chicken and a variety of vegetables,” she suggests. “You may even forgo the animal protein option and just include beans and lentils as the sole protein source. In my opinion, chili is the best warm meal for winter weather.”
Additional benefits: “In addition to fiber, legumes are also rich in key nutrients like iron, folate, magnesium, potassium, and zinc, which support energy production, heart health, immune function, and blood pressure.”
2. Kale
(Image credit: Getty Images)
Kale is in season from fall through to spring and will be cheapest at this time, although you can find it in most supermarkets year-round. It lasts up to five days in cold storage and can be used as a swap-in for your summer salad greens, like arugula and watercress.
“Kale is a leafy green powerhouse that holds up well to heat, making it ideal for warm dishes,” says Langhough. “One cup provides a meaningful amount of fiber along with vitamins A, C, and K.”
Fiber content: 1 cup of cooked kale has 2.6g of fiber
Langhough’s favorite way to eat it: I love adding kale to soups, like a homemade Zuppa Toscana soup.
Additional benefits: “Kale is a great source of iron and antioxidants. It’s a solid option for those who are plant-based and want to consume more iron.”
3. Oats
Oats contain soluble fiber, which is a type of fiber that dissolves in water and forms a gel-like substance in the gut,” says Langhough.
“When we eat foods rich in soluble fiber, it slows down digestion, which helps keep blood sugar levels steadier and makes you feel full for longer.”
She adds: “This gel also binds to cholesterol in the gut and helps carry it out of the body, which is why soluble fiber helps improve cholesterol levels and overall heart health.”
Fiber content: 1 cup of cooked oats provides 4g of fiber.
Langhough’s favorite way to eat them: “Oats are most commonly enjoyed as oatmeal. However, I like to make baked oatmeal and add whole oats to baked goods for an extra boost of fiber,” she says.
Additional benefits: “Oats help lower LDL cholesterol, support blood sugar control, and promote satiety.”
4. Winter squash
(Image credit: Getty Images)
“Winter squash includes butternut squash, acorn squash and delicata squash,” says Langhough. “These squash varieties are naturally high in fiber and provide many nutrients to warm winter meals, with complex carbohydrates for steady energy.”
It’s harder, thicker skin makes it tolerant to cold weather, and it will store at ambient temperatures for several months. You can also roast the seeds for a high-fiber snack.
Fiber content: 1 cup of cooked winter squash can provide 4-7g of fiber depending on the variety.
Langhough’s favorite way to eat it: “Roast cubes of squash with olive oil and spices for an easy side. Use an immersion blender to make a creamy squash soup, or cube squash and add to a stew, such as this squash chickpea and lentil Moroccan stew.”
Additional benefits: “Winter squash is rich in beta carotene which supports immune health,” says Langhough. “This is vital in the winter months when cold and flu season is in full effect. Beta carotene also supports skin and eye health.”
5. Cabbage
“Cabbage is a budget-friendly, fiber-rich vegetable that’s in season during winter and holds up well to cooking,” says Langhough.
Cabbage has a long shelf life, lasting a month or two in the fridge. If the outer leaves have wilted, peel these off and the rest of the cabbage should be good to use. You can also buy frozen, pre-shredded cabbage for convenience.
Fiber content: 1 cup of cooked cabbage has 4g of fiber.
Langhough’s favorite way to eat it: Sauté your cabbage and add it to a stir fry, like this moo-shu pork bowl.
Additional benefits: “Cabbage contains compounds that support gut health, along with vitamin C and antioxidants,” says Langhough. She recommends cooking your cabbage to make it easier to digest.
Jordan Langhough is a registered dietitian and a NFPT-certified perinatal fitness specialist. She uses her expertise to help women feel strong, nourished, and empowered through every chapter of motherhood.