You Need Fiber! Here’s Where to Get It

Did you know that eating high-fiber foods—such as whole grains, legumes, nuts, fruits, and vegetables—can help lower cholesterol, stabilize blood-sugar levels, aid in digestion, promote regularity, manage weight, and prevent heart disease and certain types of cancer?

In a 2020 study, Harvard University researchers found that women with diets high in fiber were less likely to develop breast cancer . Additionally, the American Institute for Cancer Research found strong evidence that high-fiber diets lower the risk of colorectal cancer.

The Academy of Nutrition and Dietetics recommends that women consume at least 25 grams of fiber each day and that men consume at least 38 grams , but most Americans don’t get anywhere near that amount. That’s why choosing to eat plant-based foods, many of which are naturally high in fiber, instead of animal-derived ones (which contain none) is really a no-brainer.

Nature has done all the work for us when it comes to fiber. Beans, lentils, raspberries, broccoli, potatoes, and avocados are all excellent sources of the nutrient—plus, they’re packed with vitamins that provide a wealth of health benefits.

Sticking to vegan foods is an easy way to get plenty of fiber and help stay healthy without harming animals. Try these delicious high-fiber recipes: