Balance your diet, balance your health Balance your diet, balance your health

When you think about incorporating fiber into your diet, one of the first foods that come to mind – after whole grains – may be nuts. Nuts are a great source of insoluble fiber, which doesn’t dissolve in water when passing through the gastrointestinal tract.1 There are countless types of nuts that can help you get more of the daily fiber you need, from almonds and pine nuts to chestnuts and pistachios. But, how do nuts stack up against each other when it comes to dietary fiber content?

Keep in mind that the daily recommendation for fiber intake is 25-38 grams. Luckily for nut-lovers, high-fiber nuts can provide between 9-39% of that daily value.1

  • Almonds: 3.5 g of fiber per serving. Additionally, almonds may improve cholesterol levels and help lower the rise in blood sugar.
  • Peanuts: 3 g of fiber per serving. Arguably the most popular nut, peanuts actually belong to the legume family and may help reduce the risk of heart disease and diabetes.
  • Pistachios: 3 g of fiber per serving. Much like almonds, pistachios may improve cholesterol levels and reduce other disease-risk factors.
  • Pecans: 2.5 g of fiber per serving. Pecans are packed with antioxidants and contain a variety of nutrients.
  • Walnuts: 2 g of fiber per serving. Like other nuts in this list, walnuts may help with high cholesterol levels. Walnuts also are great to consume if you struggle with inflammation.
  • Cashews: 1 g of fiber per serving. Cashews are a great source of nutrients and may improve blood lipid levels and reduce blood pressure.2

These fiber-rich nuts not only are delicious, but they are also packed with wonderful health benefits. When choosing high-fiber foods to incorporate into your diet, make sure they are minimally processed and have no added ingredients. Another great way to help close the Fiber Gap is with delicious and convenient Fiber Choice® supplements. Explore our full line of products today!


1 FDA:
2 Robertson R. The Top 9 Nuts to Eat for Better Health. Healthline website. Published September 26, 2018. Accessed July 25, 2019.

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