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Lentils
One cup of cooked lentils offers 15.6 g of fiber.
Lentilsare part of the legume family.
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They come in various colors and flavors and are often a staple in plant-based diets due to their protein.
Lentils are also high in fiber.
Brussels Sprouts
In addition to being low in carbohydrates, a cup of cookedBrussels sproutsboasts 6.4 g of fiber.
Try eating these cruciferous vegetables alongside a serving of lean protein.
Artichoke Hearts
One cup of artichoke hearts offers 8 g of fiber for only 80 calories.
Artichokes are a low-calorievegetable that’s high in fiber.
Chickpeas
Also known as garbanzo beans, chickpeas provide 12.5 g of fiber per cooked cup.
Chia Seeds
A 1-ounce serving of dried chia seeds offers 9.8 g of fiber.
Many consider chia seeds, native to South America, a superfood due to their nutritious profile.
Selecting pasta made with whole grains instead of white wheat is one way to get your daily fiber intake.
Barley
One cup of cooked barley has about 6 g of fiber.
Pears
One large pear boasts 7 g of fiber.
Nuts
While all nuts contain fiber, the amounts vary by bang out.
Oats
A cup of cookedoatsoffers 4 g of fiber.
Broccoli
One cup of cooked broccoli contains roughly 5 g of fiber.
Broccoliis a fiber-rich cruciferous vegetable.
Consider steaming rather than boiling broccoli to maintain its nutrition profile.
Quinoa
A cup of cookedquinoacontains 5 g of fiber.
This gluten-free grain is full of fiber and other nutrients.
Avocados
One-third of an avocado contains 3.35 g of fiber.
Avocadosare low in carbohydrates, high in heart-healthy fats, and another solid source of fiber.
Apples
A medium-sized apple contains 4.8 g of fiber.
Applesare a high-fiber fruit also offering antioxidants and vitamins.
They can be consumed raw or cooked with cinnamon for a sweet snack.
Ground Flaxseed
Just 2 tablespoons of flaxseeds provide 3.8 g of insoluble and soluble fiber.
Like chia seeds,flaxseedsare nutritious and rich in fiber.
One serving may help treat constipation.
Popcorn
Three cups of air-popped popcorn provide 5.8 g of fiber.
If you air-poppopcorn, it serves as a healthy, whole-grain, and fiber-rich snack.
Avoid varieties with added sodium and butter.
Sweet Potatoes
A half cup of cooked sweet potato contains 3 g of fiber.
Sweet potatoesare also a great source of vitamin A.
Be sure to include thepotato skin, which helps boost fiber content.
Cauliflower
Just 1 cup of cooked cauliflower provides almost 5 g of fiber.
If you want more fiber from carrots, consider cooking them instead of eating them raw.
Cooking carrots also makes them easier to digest.
Spinach
A cup of cooked spinach yields 4.3 g of fiber.
Similar to carrots,cooked spinachprovides more fiber than a raw serving.
However, boiling spinach decreases its nutritional content, so steaming this veggie might be the best bet.
Oranges
One medium-sized orange provides 3 g of fiber.
Oranges are usually known for their vitamin C content,but theyare also good sources of fiber.
Sunflower Seeds
Just 1 ounce ofsunflower seedscontains 3 g of fiber and other vitamins and nutrients.
To help keep this snack nutritious, consider selecting a variety without added sodium.
Dried Plums (Prunes)
Consuming one-half cup of uncooked prunes provides 6 g of fiber in your diet.
Bananas are known for theirpotassiumcontent and are also rich in fiber.
They are a convenient on-the-go snack that is also easy to digest.
Beets
A half cup of cooked beets makes up 1.7 g of fiber.
Whileeating beetsand drinkingbeet juiceboth are healthy options, you’ll take in more fiber eating beets than drinking juice.
Dark chocolate’scocoa content makes it more nutritious than milk or white chocolate.
Most people can safely make a small serving of this fiber-rich food their go-to daily dessert option.
Experts recommend that most healthy adults take 2138 g of fiber daily.
The breakdown by age group includes:
Note that a high-fiber diet may not be appropriate for everyone.
Can You Consume Enough Fiber From Food Alone?
have a go at lower your intake of low-fiber or processed foods.
What to Know Before Adding Fiber to Your Diet?
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