Boost Your Metabolism With These Fiber-Filled Foods (2024)

How much you should eat: 1 medium head, mashed (12 grams)

Mashed potatoes are the ultimate comfort food — but, like most cozy dishes, they aren't exactly healthy. An equally delicious alternative? Mashed cauliflower. "We all crave comfort food and my favorite go-to is homemade cauliflower mash," says Michelle Cady, integrative nutrition health coach of FitVista.com. "It almost tastes like mashed potatoes and a serving packs in over 5 grams of fiber for minimal calories."

How much you should eat: 1 squash, cooked (6 grams)

Roasting up one of these winter squashes is the perfect way to stay warm when temperatures drop — and you can devour the whole thing without an ounce of guilt. "At just 60 calories and 6 grams of fiber for an entire delicata squash, this seasonal vegetable helps you hit your daily fiber goal," Cady says. It's great to graze on, too: "If you cut up your squash into half moons and roast with olive oil and sea salt at 400 degrees, you get an instant snack."

How much you should eat: 1 serving (8 grams)

Make some room in your pantry for this fiber-packed staple. "Throwing together Banza's chickpea pasta with olive oil, garlic, and a ton of vegetables is one of the easiest dinners I make," Cady says. "Plus, each serving packs 8 grams of dietary fiber and a whopping 14 grams of protein. And it tastes like real pasta, promise."

How many you should eat: 1 cup, cooked (16 grams)

If you like Indian fare, you're in luck — split peas are a go-to ingredient, given how great they taste in daals, stews, and soups. They serve up an equal amount of protein, so hurry up and grab a ladle for a healthy comfort-food dinner.

How many you should eat: 1/2 cup (6.5 grams)

These tiny veggies don't get a lot of recognition in the produce aisle, but it's time to start paying attention. You only need a half-cup of the stuff to get in a solid serving of fiber, and if you cook them with bacon, they're downright delicious. (Okay, you could also purée them into a soup, but bacon sounds better.)

How many you should eat: 1 cup (5 grams)

For those who may not be the biggest broccoli fans, rest easy: you don't have to eat much to get a hefty dose of your daily requirement. You'll get about 1 gram of fiber for every 10 calories. Even if you prefer it boiled over raw (though simply cutting up florets and pairing with Ranch dressing is a great game-day snack), one cup still delivers over 5 grams.

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How much you should eat: 1 cup (8 grams)

Dawn Jackson Blatner, R.D, author of The Flexitarian Diet, recommends getting your daily dose from plant foods like whole grains, fruits, vegetables, nuts, seeds and beans rather than supplements. (Plus, drinking a chalky water sounds about as appealing as getting a bikini wax.) Drizzle a 60-calorie cup of the most fiber-rich berries with a spoonful of melted dark chocolate for dessert.

How much you should eat: 1 cup, diced (9 grams)

Most Americans get only 9 to 11 grams of fiber per day, says Tanya Zuckerbrot, R.D., creator of the F-Factor Diet. Meet that mark with just one serving of this tropical fruit tossed in your smoothie, or sliced and poached in juice and served on top of pancakes, waffles or French toast.

How much you should eat: 1/2 cup (4 grams)

Blatner loves blending pumpkin puree — not it's high-in-sugar cousin, pie filling — into smoothies and oatmeal. Prefer something on the savory side? Mix a half cup of pumpkin with a quarter cup of milk and a cup of pasta for a delish dinner.

How much you should eat: 1 cup (6 grams)

New in 2015 to the faux ice cream world, this minty dessert is bulked up with whey for protein and chicory root, also known as inulin, for fiber. These ingredients make it possible to #treatyoself to a full cup for just 150 calories.

How much you shout eat: 1/2 cup (8 grams)

For the ultimate hunger game victor, pair fiber with protein, since both take time to digest — meaning you'll stay full longer, says Zuckerbrot. Our favorite use for dried figs? Sliced and served atop a pizza with sliced pancetta and a bit of brie cheese.

How much you should eat: 1/2 cup (4 grams)

Rich in more than 100 phytonutrients, pomegranate seeds (also known as arils) are nature's fruit snack. To save stress, buy them already removed from the shell and enjoy them solo (refrigerated or frozen) or sprinkled on top of yogurt, cereal or even in your iced H2O for a nice flavor boost. "It's crucial to drink plenty of water as you increase your fiber intake to decrease your risk of bloating," says Blatner.

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How much you should eat: 2/3 cup (6 grams)

"Cereal is incredibly versatile as a meal [with milk], snack [in a trail mix with dried fruit] or ingredient in recipes [fruit and yogurt parfait]. For a filling choice, look for one that contains at least 5 grams of fiber per serving," Zuckerbrot recommends, like Barbara's Cinnamon Puffins.

How much you should eat: 1 cup, cooked (6 grams)

Like rice, oatmeal, and quinoa, barley is a grain that puffs up as it cooks — meaning a little bit goes a long way toward keeping you full. Research shows it'll help keep your blood sugar on an even keel, too, so consider swapping out your white-bread basket at dinner for a more health-conscious side dish.

How many you should eat: 2 medium-sized (4 grams)

Besides providing a sizable amount of fiber per serving, a Norwegian study found that downing two kiwi each day for just four weeks can decrease triglycerides (unhealthy fats in blood that have been linked to heart disease) by 15 percent. Double win!

How much you should eat: 1 banana + 1/2-ounce dark chocolate, melted (4 grams)

Dark chocolate deserves its street cred as a superfood. Its one-two punch of fiber and antioxidants offer anti-inflammatory benefits, notes the American Chemical Society. So whether you prefer your banana fresh or frozen, peel and drizzle with a cocoa coating for a hunger-satiating snack.

How much you should eat: 1/2 cup (6 grams)

Rich in energy-boosting iron and cancer-preventing polyphenols, refried beans can be a smart option to add to your Mexican menu...if you choose the right kind. Avoid unnecessary pork fat by opting for the vegetarian version, then spread a serving on tostadas or in tacos.

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How much you should eat: 1 cup, steamed (4 grams)

With their vivid hue, caused by cancer- and heart disease-fighting betalains, beets are brimming with health benefits. Slice and serve atop a green salad with goat cheese and candied walnuts.

How much you should eat: 3 cups + 2 tablespoons + 1/4 cup (10 grams)

The sweetest news we've heard all day: Each tablespoon of cocoa powder packs in 2 grams of fiber, Blatner notes. Dust your serving of naturally whole-grain popcorn with cocoa and cholesterol-lowering coconut.

How many you should eat: 5 (5 grams)

These itty-bitty fruits look like mini oranges, but can be eaten like a grape–skin and flesh in one bite! Toss 'em in a fruit or vegetable salad for a tart touch.