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- There’s no one-size-fits-all healthy diet, but most of us should be eating more fiber, dietitians say.
- Their top picks for nutrient-dense, high-fiber foods include whole grains and beans.
- Add more of them to your diet by swapping out processed foods or mixing them into soups and salads.
Ask a dietitian what to eat, and you’ll likely get one of the least helpful answers in the English language: “It depends.”
That’s the most common answer I got when I talked to more than a dozen dietitians (plus doctors and researchers) at a top nutrition conference last month on the best foods for our health. No shade to dietitians, since nutrition science is notoriously complex, but that doesn’t help with my meal planning.
The better news is that most of them touted two specific foods they want people to eat more of. Both were high in fiber, a nutrient that can help regulate blood sugar, manage appetite, and protect against heart disease and cancer. Most of us aren’t getting enough.
Hannah Kittrel, a Ph.D. candidate at Icahn School of Medicine at Mount Sinai, summed it up best: “Get more fiber,” she said. “I don’t care where you get it from, as long as it’s whole foods and not a soda or something.”
Here’s a primer on high-fiber foods that are so healthy, some dietitians brag about eating them.
Embrace carbs for a healthy gut
Carbs have gotten a bad reputation in pop nutrition. The worry is often that carbs can spike blood sugar, fuel cravings, or make it easy to overeat.
Not all carbs are created equal, though. While that’s true for ultra-processed carbs, minimally processed grains have the opposite effect. Think oats, quinoa, and brown rice — all nutritional powerhouses because they contain parts of the plant that provide B vitamins, fiber, protein, and minerals like magnesium.
When grains are processed, these nutrients are lost as the layers are stripped away to create a smoother texture and milder flavor.
Left intact, the grains take more energy to digest, which is a good thing: you’ll be full for longer and get a slower, more stable increase in blood sugar and energy. Plus, the extra plant material helps feed beneficial bacteria in the digestive system, which help protect against disease, said dietitian Marian Neuhouser, who studies diet and cancer risk at the Fred Hutchinson Cancer Center in Seattle.
“There’s a real fear of carbohydrates right now, but we need whole grains to keep the gut healthy,” she said.
One extremely affordable longevity hack
You don’t have to venture far from whole grains to stock up on dietitians’ other favorite food.
The humble bean is one of the most popular longevity foods around the world.
“Not to brag, but I eat beans almost every day,” Nicholas Marchello, a registered dietitian and nutrition professor at the University of Central Missouri, told Business Insider. “There are so many health benefits to beans.”
Some of the longest-living people on Earth center their meals around beans, and researchers suggest eating at least a cup daily for a longer life.
Sports dietitian Leslie Bonci said beans are her go-to for boosting the nutritional value of a wide variety of meals, from soups and sauces to pasta, dips, and stir-fry.
“They’re affordable and versatile — and you can use the can for bicep curls,” she told Business Insider.
Beans are packed with fiber, potassium, iron, and folate. They’re a good source of protein, too — better than ultra-processed protein isolates (like protein bars or shakes).
Pairing beans with whole grains can make a complete protein source, providing all the essential amino acids to build muscle and support healthy cells.
High-fiber honorable mentions
If you want extra credit for getting your fiber, the pros recommend diversifying your diet.
Some of the dietitians’ favorite foods to add to your diet also include:
- Nuts: rich in healthy fats like omega-3s that protect the body and brain from inflammation.
- Cruciferous veggies: broccoli, Brussels sprouts, and kale contain unique compounds called glucosinolates that help fight disease.
- Colorful produce: bright orange sweet potatoes, juicy red tomatoes, or deep purple eggplant get their hues from different beneficial antioxidants, so “eating the rainbow” is a smart strategy.
Since different types of plants offer distinct benefits, a broad mix is your best bet for optimal health. It keeps your meals more satisfying, too, according to Synneva Hagen-Lillevik, a dietitian and post-doctoral fellow at the University of Colorado Denver.
“The variety of plant foods is important for your gut health, and you’re less likely to eat other things,” she told Business Insider.
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