Here are the 22 best sources of fiber

Most nuts present not less than 1 or 2 grams of fiber, however almonds are the clear winner. A one-ounce serving of almonds has 3.5 grams of fiber, in addition to iron, calcium, and potassium.

We love apples in pies and crisps, reduce up for fruit salad or oatmeal, or simply eaten complete. And why not have the entire thing, as a single medium apple accommodates 4.5 grams of fiber.

Right here’s a sneaky entrant: artichokes! One medium artichoke—or a half-cup serving—accommodates about 7 grams of fiber. Different shock advantages of an artichoke embody the 4 grams of protein they include, in addition to the 25% every day worth of vitamin C and 19% every day worth of magnesium.

Prepare for some guac, as a result of avocado is an superior supply of fiber for those who’re into that. (And based mostly on the truth that you’re studying this text, you most likely are.) A one-cup serving of avocado—a bit lower than a complete fruit—supplies 10 grams of fiber, 3 grams of protein, and 24% of your every day worth of vitamin C.

A cup of cooked barley accommodates greater than 6 grams of fiber, at a price of solely about 200 energy. Barley can also be supply of magnesium, iron, and vitamin B6.

“Nature’s sweet” is clearly a lot more healthy than the moniker suggests. Along with quite a few antioxidants, beets are supply of potassium, vitamin C, magnesium, iron, and vitamin B6. They’re additionally a superb supply of fiber, delivering practically 4 grams per one-cup serving.

Bran is the arduous outer layer of cereal grain, so a bran flake breakfast cereal is likely one of the finest methods to devour it. On common, a cup of bran cereal accommodates 5.5 grams of fiber—and including almond or soy milk will present an additional gram or two!

You’ve most likely heard it your complete life: broccoli is nice for you. It’s low in energy, it’s excessive in nutritional vitamins C and A, and it additionally options potassium, magnesium, protein, calcium, and iron. On prime of all that, a cup of chopped broccoli additionally accommodates 5 grams of fiber!

White rice isn’t as unhealthy as some individuals make it out to be, however brown rice continues to be the more healthy choice. Most notably, brown rice is excessive in each magnesium and fiber, with the latter totaling 3.5 grams per cup.

Chia seeds are a big supply of fiber for a small serving measurement. Simply 1 oz of chia seeds (about 2 tbsp), accommodates 10 grams of fiber, in addition to 23% of your every day worth of magnesium and 17% of your calcium.

One of many best possible sources of fiber is edamame, that are immature soybeans. A single cup of edamame serves up a whopping 9 grams of fiber, to not point out about 12 grams of protein, 78% of your every day worth of folate, and will even assist forestall sure forms of most cancers.

They’re not as filled with fiber as chia seeds, however flax seeds nonetheless maintain their very own: A 2-tbsp serving serves up 5.6 grams of fiber. You possibly can simply combine a tbsp or two into your cereal, oatmeal, or yogurt, or bake it into cookies, muffins, and different goodies.

Navy beans—also referred to as Boston beans, haricot beans, or white beans—are probably the most fiber-packed of all legumes. A half-cup serving accommodates a whopping 10 grams of fiber (to not point out 7 grams of protein) so add them to your subsequent soup or chili!

We’ve oatmeal for breakfast just a few days every week for protein energy and carb gasoline, however it’s additionally a big supply of fiber. One cup of raw oats packs 10 grams, and it’s a strong provider of selenium, magnesium, phosphorus, and zinc. And with oatmeal, there are additionally loads of alternatives for fiber-rich toppings!

No bean can maintain a candle to the aforementioned navy beans, however the others nonetheless include loads of fiber per half-cup serving. This consists of black beans (7.5 grams), pinto beans (7.5 grams), crimson beans (7 grams), Lima beans (6.5 grams), Nice Northern beans (6 grams), garbanzo beans (6 grams), cannellini beans (5.5 grams), and kidney beans (5.5 grams).

Quinoa has acquired consideration as one thing of a superfood lately for its quite a few well being advantages. A one-cup serving supplies greater than 5 grams of fiber and eight grams of protein, in addition to iron, magnesium, folate, and all 9 important amino acids.

Interested by including pears to your subsequent grocery listing? In case you’re wanting so as to add some fiber to your food regimen, pears are a superb supply. A single medium pear accommodates 6 grams of fiber—24% of your every day worth!

Regardless of each being small, spherical, and inexperienced greens, inexperienced peas and edamame are botanically fully totally different meals. Their diet is considerably comparable although, as inexperienced peas have 8 grams of fiber per cup, and cut up peas have twice as a lot!

Go forward and pop a bowl of popcorn on your subsequent film evening or TV binge session. Not solely is popcorn low in energy, however it’s additionally excessive in fiber. A beneficiant four-cup serving clocks in at 7 grams of fiber.

Potatoes have gotten a nasty rap over time, however that’s principally as a result of fried varieties. Potatoes even have quite a few well being advantages, together with about 5 grams of protein in a medium-sized potato, or 7 grams in a big one!

Amongst your widespread grocery store fruit, raspberries are one of the best supply of fiber. A cup accommodates 8 grams of fiber, in addition to half your every day worth of vitamin C, and, surprisingly, some omega-3 fatty acids. 

Your common slice of complete wheat bread accommodates about 2 or 3 grams of fiber, which means your common sandwich serves up about 5 or 6 grams in complete—not together with no matter is in between the bread. These days, you’ll be able to even discover quite a few forms of high-fiber bread, some with 5 or 6 grams per slice!