Experts suggest eating between 25 and 30g of dietary fiber every day, but most adults fall short of the recommended amount.<\/p>\n
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While fibermaxxing has been trending on social media for several months, and it\u2019s great to see people trying to pack more fiber into their diets, there\u2019s more to it than just eating more\u2014variety matters as much as quantity<\/a>.<\/p>\n That\u2019s easier said than done, but one good reason to branch out a little is cost. If you focus on eating seasonal foods<\/a> you may be able to make smart savings while expanding your sources of fiber.<\/p>\n As we\u2019re in the depths of winter (in the northern hemisphere at least), I asked registered dietitian Jordan Langhough<\/a> to share her top five fiber-rich foods that are in season. If you want some inspiration on how to serve them, she\u2019s shared her favorite recipes, too.<\/p>\n 1. Legumes<\/p>\n Beans and lentils are the best-known legumes, but peanuts are also members of this high-fiber family.<\/p>\n \u201cLegumes are known for being rich in fiber, protein, and packed with nutrients,\u201d says Langhough. \u201cLegumes provide digestion support, blood sugar balance, and heart health.\u201d<\/p>\n You can buy them canned, dried, frozen or fresh, with canned and dried varieties lasting longest in the pantry.<\/p>\n 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.<\/p>\n What to read next<\/p>\n Langhough\u2019s favorite way to eat them: \u201cAdd 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,\u201d she suggests. \u201cYou may even forgo the animal protein option and just include beans and lentils as the sole protein source. In my opinion, chili <\/a>is the best warm meal for winter weather.\u201d<\/p>\n Additional benefits:\u2028\u201cIn 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.\u201d<\/p>\n 2. Kale<\/p>\n \n (Image credit: Getty Images)<\/p>\n 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.<\/p>\n \u201cKale is a leafy green powerhouse that holds up well to heat, making it ideal for warm dishes,\u201d says Langhough. \u201cOne cup provides a meaningful amount of fiber along with vitamins A, C, and K.\u201d<\/p>\n Fiber content: 1 cup of cooked kale has 2.6g of fiber<\/p>\n Langhough\u2019s favorite way to eat it: I love adding kale to soups, like a homemade Zuppa Toscana soup<\/a>.<\/p>\n Additional benefits:\u2028\u201cKale is a great source of iron and antioxidants. It\u2019s a solid option for those who are plant-based and want to consume more iron.\u201d<\/p>\n 3. Oats<\/p>\n Oats contain soluble fiber, which is a type of fiber that dissolves in water and forms a gel-like substance in the gut,\u201d says Langhough.<\/p>\n \u201cWhen 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.\u201d<\/p>\n She adds: \u201cThis 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.\u201d<\/p>\n Fiber content: 1 cup of cooked oats provides 4g of fiber.<\/p>\n Langhough\u2019s favorite way to eat them: \u201cOats are most commonly enjoyed as oatmeal. However, I like to make baked oatmeal<\/a> and add whole oats to baked goods for an extra boost of fiber,\u201d she says.<\/p>\n Additional benefits:\u2028\u201cOats help lower LDL cholesterol, support blood sugar control, and promote satiety.\u201d<\/p>\n 4. Winter squash<\/p>\n \n (Image credit: Getty Images)<\/p>\n \u201cWinter squash includes butternut squash, acorn squash and delicata squash,\u201d says Langhough. \u201cThese squash varieties are naturally high in fiber and provide many nutrients to warm winter meals, with complex carbohydrates for steady energy.\u201d<\/p>\n It\u2019s 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.<\/p>\n Fiber content: 1 cup of cooked winter squash can provide 4-7g of fiber depending on the variety.<\/p>\n Langhough\u2019s favorite way to eat it: \u201cRoast 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.<\/a>\u201d<\/p>\n Additional benefits:\u2028\u201cWinter squash is rich in beta carotene which supports immune health,\u201d says Langhough. \u201cThis is vital in the winter months when cold and flu season is in full effect. Beta carotene also supports skin and eye health.\u201d<\/p>\n 5. Cabbage<\/p>\n \u201cCabbage is a budget-friendly, fiber-rich vegetable that\u2019s in season during winter and holds up well to cooking,\u201d says Langhough.<\/p>\n 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.<\/p>\n Fiber content: 1 cup of cooked cabbage has 4g of fiber.<\/p>\n Langhough\u2019s favorite way to eat it: Saut\u00e9 your cabbage and add it to a stir fry, like this moo-shu pork bowl<\/a>.<\/p>\n Additional benefits:\u2028\u201cCabbage contains compounds that support gut health, along with vitamin C and antioxidants,\u201d says Langhough. She recommends cooking your cabbage to make it easier to digest.<\/p>\n Social Links Navigation<\/p>\n <\/a><\/a><\/a><\/a>Registered dietitian and certified personal trainer<\/p>\n Jordan Langhough is a registered dietitian and a\u00a0NFPT-certified<\/a>\u00a0perinatal fitness specialist. She uses her expertise to help women feel strong, nourished, and empowered through every chapter of motherhood.<\/p>\n![\"man's](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/02\/mMYt3pE6xLUk5fif3CrtkC.jpg\")
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Jordan Langhough<\/p>\n