Plant-Based Fiber: The Ultimate Guide to Vegan Fiber Sources

Fiber is an essential part of the body’s nutritional needs. It helps the digestive system function smoothly while also supporting healthy weight management and overall health. However, less than 5% of Americans get enough fiber. As a registered dietitian nutritionist, I am always shocked by this number and am routinely urging my clients to incorporate plant-based fiber into their daily diet. 

For those on a plant-based or vegan diet, fiber is especially important since it promotes digestive wellness. If you are switching to a plant-based diet for the first time, know that you may experience some possible side effects since many plant-based foods are naturally high in fiber. But know that these symptoms will pass as your body adjusts to its new normal. 

This article will walk you through everything you need to know about dietary fiber for people on plant-based diets to help you walk away feeling more educated and empowered about your health.

What is Dietary Fiber?

Dietary fiber is a type of carbohydrate found in plants that provides many nutrients to the body. What’s more, two types of dietary fiber exist, often at the same time: soluble and insoluble fiber. Let’s break down the differences between the two:

• Soluble fiber: This fiber type dissolves in water. When ingested, it dissolves to form a gel-like substance in the intestine, which experts say helps to thicken the stool and prevent bowel issues. 
• Insoluble fiber: True to its name, insoluble fiber does not dissolve in water. Instead, it does not get digested when consumed and passed through the body. Research shows that this type of fiber is essential for relieving constipation and supporting healthy digestion. 

Most foods from plants contain both types of fiber. Though the levels of soluble to insoluble fiber differs from food to food. A vegan or vegetarian diet offers you some of each. Both are important for digestive health, gut health, weight management, and heart health. 

Common Myths About Fiber

Despite its well-known benefits, here are plenty of myths out there about fiber and how much you should be consuming. Let’s debunk some common myths about fiber below:

Myth: Fiber causes digestive issues. 

Fact: If you don’t get enough fiber in your regular diet, you may experience some digestive upset when you start adding more to your diet. This may include bloating, gas, or changes to your bowel movements. To reduce the likelihood of these side effects, introduce fiber slowly to help your body adjust. Eventually, your system will recalibrate, and these symptoms will disappear.

Myth: The best sources of fiber are grain products.

Fact: Though whole grains like oatmeal, brown rice, quinoa, and other whole grains are good sources of fiber, they are not the only sources of fiber. Dietary fiber naturally occurs in many popular fruits and vegetables—pears, strawberries, avocados, raspberries, artichokes, nuts, and legumes. 

Myth: Fiber supplements are just as good as eating a diet rich in fiber.

Fact: Though fiber supplements may help you meet the daily recommended fiber intake, these supplements are not necessarily the right choice for everyone. For many, fiber supplements lead to many of the negative side effects associated with high-fiber diets, such as bloating, constipation, and gas. Not to mention that supplements don’t contain the vitamins and minerals you get from eating whole foods. 

For most people, the best way to get fiber is by eating a fiber-rich diet, in other words, a diet rich in fruits, vegetables, legumes, nuts, and whole grains. If you think you still need a fiber supplement, talk to your health practitioner first especially if you’re taking other medications. 

Myth: High-fiber diets should only be adopted by those wanting to fix their digestive health.

Fact: High-fiber diets are centered around fruits, veggies, whole grains, legumes, and nuts. These diets offer a range of benefits aside from the high fiber content because you’re also supplying your body with essential vitamins and minerals. Eating a whole-food diet has been linked to sustainable weight management, heart health, healthy digestion, and overall wellness. It is important to remember that a high-fiber diet is beneficial for everyone, not just those wanting to fix their digestive health. 

The Importance of Fiber for Overall Health

Gut health has a significant impact on your overall well-being, from digestion to metabolism, immunity, and general wellness. Fiber plays an essential role in contributing to the health of your gut since it helps the body break down nutrients and eliminate waste from the body. 

However, fiber is only one part of gut health. Microorganisms work together to break down and absorb nutrients. Fiber is one of the many nutrients we get from food that helps promote these healthy microorganisms so that the digestive system continues running smoothly. A well-rounded diet, accompanied by a probiotic-rich dietary supplement, may fill the nutritional gaps left by modern diets. 

Experts recommend 25 to 35 grams of fiber per day, depending on your age and sex. However, the average American adult only consumes 15 grams a day. This nutrient gap can largely be attributed to the reliance on ultra-processed foods and the misleading belief that nutrient- and fiber-dense foods are expensive, need a lot of time and skill to prep, and don’t taste great.

Understanding this nutrient gap is essential for addressing many of the health conditions that are too common among Americans. Fiber can help reduce the risk of developing heart disease, diabetes, colon health issues, and other chronic diseases. Plus, consuming enough fiber helps with weight management and overall wellness. 

Best Plant-Based Fiber Foods

Use the charts below to discover the best plant-based high-fiber foods to add to your daily routine. Of course, these lists are not exhaustive but should provide a jumping-off point into the world of plant-based nutrition.

Legumes & Beans	Serving Size	Fiber (Grams)
Lentils	1 cup (198 grams)	15.5
Black Beans	1 cup (172 grams)	15
Chickpeas	1 cup (164 grams)	12.5
Green Peas	1 cup (160 grams)	8.8
Kidney Beans	1 cup (177 grams)	13.1

Whole Grains	Serving Size	Fiber (Grams)
Quinoa	1 cup (185 grams)	5.18
Oats	1 cup (86 grams)	8
Barley	1 cup (157 grams)	6
Brown Rice	1 cup (195 grams)	3.5
White Rice	1 cup (158 grams)	0.6
Popcorn	3 cups (24 grams)	3.5

Vegatable	Serving Size	Fiber (Grams)
Broccoli (cooked)	1 cup (160 grams)	3.8
Brussels sprouts (cooked)	1 cup (160 grams)	6.1
Carrots (raw)	1 cup (120 grams)	3.5
Artichokes	1 cup (150 grams)	8.6
Beets (cooked)	1 cup (150 grams)	5.9

Fruit	Serving Size	Fiber (Grams)
Raspberries	1 cup (150 grams)	9.75
Pears	1 medium (180 grams)	5.6
Apples	1 small (165 grams)	3.5
Avocado	1 whole (150 grams)	10
Strawberries	1 cup (150 grams)	2.7

Nuts & Seeds	Serving Size	Fiber (Grams)
Chia Seeds	2.5 tablespoons	10
Almonds (roasted, unsalted)	Single serving package (50 grams)	5.3
Walnuts	1 ounce (28.35 grams)	2
Flax Seed	1 tablespoon	2
Sunflower Seeds	1 cup (46 grams)	5

How to Get Enough Fiber on a Vegan Diet

If you’re on a vegan diet, you will likely get plenty of fiber without having to try too hard. But, just in case, here are some tips to keep in mind when trying to eat more fiber:

• Eat a variety of high-fiber foods: As shown in the charts above, there are many different plant-based sources of fiber. When trying to increase your fiber intake, be intentional about eating a variety of foods. Keeping variety in your diet will help keep meals and snacks fresh and enjoyable, plus you’re providing your body with a wider range of nutrients.
• Make sure you have whole foods in every meal or snack: Whether it’s a piece of fruit or a handful of walnuts for a snack, or opting for brown rice when making a grain bowl for dinner. If you build your daily meals around whole foods, you will naturally increase your fiber intake. 
• Hydrate, hydrate, hydrate: Fiber absorbs a lot of water! To keep your digestive system happy and healthy while increasing your fiber, it is essential to stay hydrated to avoid digestive upset, gas, and bloating. If you start experiencing gas or bloating, increase your water intake to help your body better process the fiber. 
• Add fibrous foods slowly: If you don’t regularly eat fiber, then it is best to slowly add fibrous foods to your diet to avoid digestive upset. Too much fiber too soon will likely lead to bloating, gas, or other signs of digestive upset. 

Vegan Fiber Supplements: Do You Need Them?

In some cases, vegan fiber supplements may be the route you need to take. Generally, a well-rounded diet that incorporates fruits, veggies, and other whole foods in every meal will help you meet your daily fiber intake. However, if you’ve been eating a high-fiber diet for a while and are still bloated, gassy, dealing with bowel irregularity, or have another sign of digestive upset, then it may be time to add fiber supplements to your routine. Always consult your health provider before adding a supplement to your diet, especially if you’re taking medication or have underlying health conditions. 

The best types of vegan fiber supplements may be made from psyllium husk, acacia fiber, or inulin. All are reliable sources of vegan fiber, but it is important to research the specific supplement you’re considering before purchasing. Supplements are not regulated by the FDA so it is up to you to do the leg work upfront to ensure you’re getting a product that is third-party tested, non-GMO, and GMP-certified. Looking for a product with these certifications is one of the only ways to confirm that your supplement actually contains what it claims to. 

Maybe you’re almost to your daily fiber intake goal, but not at the point where you need an entire fiber supplement. This is where an all-natural greens powder can be the most beneficial. Not only do these supplements offer fiber, they may also contain probiotics, digestive enzymes, and other essential vitamins and minerals to support your overall health. A greens powder could be the perfect middle ground for those needing just a little extra help reaching their fiber and gut health goals.

Common Mistakes When Increasing Fiber Intake

There are some common mistakes to be mindful of when increasing your fiber intake. 

1. Eating too much fiber too quickly. This is an incredibly common mistake, especially if you’re trying to jump-start healthy eating habits! Gradually add fiber to your diet little by little to limit digestive upset, gas, bloating, and other unpleasant side effects.
2. Insufficient hydration. A common mistake is to not up your water intake, assuming your body will react to fibrous foods as it would your normal diet. Remember, fiber absorbs water as it moves through the digestive system! This means that your body needs water for fiber to absorb so that it doesn’t hurt to pass.
3. Limiting yourself to just a few high-fiber foods. At the end of the day, a diet with a variety of whole foods is the most sustainable way to increase your fiber intake. Not only does it provide your body with a wider range of vitamins and minerals, it also ensures you don’t lose your appetite for the high-fiber food you’ve chosen. Experiment with new recipes and snacks that are rich in whole grains, vegetables, fruits, legumes, nuts, and seeds.

Conclusion & Key Takeaways

Fiber is essential for overall wellness and digestive health. Known for supporting healthy digestion, fiber has also been linked to reduced risks of chronic disease, better weight management, and other health benefits. Despite these benefits, most modern American diets don’t get adequate fiber. 

When it comes to increasing your fiber intake, the best and most sustainable way to get enough daily fiber is by adopting a whole-food diet. Ensure you have fruits, veggies, whole grains, legumes, nuts, and/or seeds on your plate for every meal or snack. This alone is one of the best ways to provide your body with the necessary fiber you need, along with a range of essential vitamins and minerals. And remember, fiber supplements should never be the first option. Aim for a well-balanced diet to build habits that will keep your fiber intake high for years to come!

A checklist to help increase your fiber intake:

• Familiarize yourself with high-fiber whole foods. 
• Incorporate vegetables, fruits, nuts, seeds, legumes, or whole grains with every meal and snack. 
• Hydrate throughout the day, drinking more water to match your increased fiber intake. 
• Slowly incorporate fibrous foods into your regular diet. 
• Consult your doctor before adding fiber supplements to your diet.