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Our bodies require three macronutrients for good health: protein, fats, and carbohydrates. One vital component of carbs is fiber—it promotes healthy digestion and regular bowel movements and is essential for the proper functioning of so many other body systems.

Fruits, vegetables, and grains all contain fiber, to varying degrees. Whether you're looking to improve a problematic digestive system or just make sure your body is working its best, including more of these high-fiber foods in your diet is a great idea!

Peas

In addition to being a good source of fiber, peas are also full of protein and other important nutrients. One cup of peas contains more than eight grams of fiber, and they're so easy to mix into pasta or salad, or just serve on the side with a bit of butter and pepper.

Pro tip: Frozen peas are just as good as fresh, so keep your freezer stocked with this quick and easy nutrient powerhouse.

handful of peas in their pods

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Broccoli

Broccoli is one of the most nutritious vegetables. Both the stems and the crowns contain fiber: more than five grams in every cup. Eat it raw with a tasty dip for a filling snack, or steam it (don't boil, because many of the nutrients will get lost in the water) to top rice or add to a stirfry.

In addition to vital fiber, this cruciferous veggie also contains lots of vitamin C, potassium, and calcium.

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Dark Chocolate

Some people will look at this and assume they missed something, but no—dark chocolate really is good for you. A one-ounce piece of 70% to 85% cocoa boasts about three grams of fiber, as well as loads of antioxidants. However, you have to be careful to not buy products with lots of added sugar. Stick to dark chocolate with a cocoa content of 70% to 95%.

smiling woman enjoying a piece of dark chocolate

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Lentils

Lentils are a tiny food that can make a big impact on your diet. The many varieties can bring a wide range of dishes, including soups, stews, and curries, to a whole new level. Mix them with rice or protein to create a fiber-rich main dish.

Lentils contain a whopping 16 grams of fiber per cup. That's more than 60 percent of the recommended daily amount for most people. They're also a great plant-based protein.

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Avocado

Most people love guacamole, but did you know that in addition to being a delicious tortilla chip topper, the main ingredient is also a prime source of fiber? Just half an avocado contains nearly five grams of fiber. The creamy fruit is also packed with healthy fats and other nutrients that contribute to hair to heart health, among other things.

While this isn't the most budget-friendly option on our list, it's a great special treat on sandwiches or chopped up in a Buddha bowl.

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Pears

Pears are often overlooked in favor of more popular fruits like apples and bananas, but they're one of the sweetest ways to add fiber. One pear can contain six grams of fiber, in addition to other valuable nutrients like vitamin C. This pretty fruit can also aid in cardiovascular wellness, decrease inflammation, and help stabilize blood sugar.

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Brown Rice

Brown rice is an inexpensive source of so many nutrients. Like most grains, brown rice retains more of the fiber-rich bran coating than processed white rice: about 3.5 grams of fiber per cup. Rice is a very versatile food, complementing main dishes and sides, to which you can add lots of other foods on this list!

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Strawberries

Strawberries might not be the first thing to come to mind when you're contemplating fiber sources, but these little superfoods contain three grams of fiber in every cup. Besides fiber, you'll find a host of other key nutrients, like vitamin C and antioxidants.

Plus, strawberries are mostly water, making them a great way to hydrate your body.

grinning little girl eating strawberries

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Apples

There is an impressive amount of both soluble and insoluble fiber in a medium apple, considering its size. Typically, this easy snack has over four grams of fiber, accounting for about 14% of the daily recommended amount.

Apple skin is largely insoluble fiber, while the flesh of the fruit mostly has soluble fiber. You can also get a healthy amount of vitamin C and potassium from apples if you eat the skin as well.

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Raspberries

One of the most popular additions to hundreds of different dishes, the humble raspberry packs a lot of flavor and fiber in a small package. A cup of raw raspberries contains about eight grams of fiber.

This fruit (which isn't a berry, botanically speaking) is also bursting with vitamin C and manganese. Toss some raspberries in your oatmeal, ice cream, or salad for an extra punch of fiber and flavor.

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Bananas

Though bananas are most famous for their potassium content, they are also a good choice for getting some fiber. A medium-sized banana usually has just above three grams, as well as some vitamin C and vitamin B6.

Unripe bananas also have resistant starch, which is a carbohydrate that functions similarly to fiber. Try incorporating your green bananas into sandwiches or baked goods to make use of this starch.

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Carrots

If you need a high-fiber snack between meals, you can’t go wrong with carrots. A medium raw carrot boasts about 1.5 grams of fiber, which might not seem like much. However, carrots are mostly water and are very low in calories, so they're pretty easy to add to almost any diet.

Carrots are also one of the most flexible vegetables around. You can enjoy them raw, add them to pretty much any dish, or even candy them to satisfy your sweet tooth.

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Chia Seeds

If you’re looking to add a bunch of nutrients to your meals along with boosting your fiber, chia seeds are the way to go. Every two tablespoons of chia seeds contain about 10 grams of fiber. They are also rich in protein and omega-3 fatty acids.

Some people like to eat plain chia seeds as a snack, while others work them into drinks, smoothies, and yogurt. If you're a baker, you can add them to bread, cookies, and a whole host of other goods.

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Almonds

A single, one-ounce serving of almonds provides you with 3.5 grams of fiber. That’s about 14% of the daily value for fiber in just 20 pieces.

Along with fiber, almonds also contain protein, vitamin E, manganese, magnesium, and riboflavin. Keep in mind that almond-based products, such as almond milk, while still having many benefits, tend to have significantly less fiber than raw almonds.

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Popcorn

Most people think of popcorn as a salty, buttery, and generally unhealthy snack food. However, if you save the buttery version for extra-special movie nights, popcorn is quite healthy as a daytime snack because it’s a whole-grain food.

Air-popped popcorn is extremely high in fiber in comparison to its calorie count. It takes three cups of popcorn to reach about four grams of fiber, but that same three cups has only 93 calories. Popcorn also offers iron, copper, magnesium, potassium, various V vitamins, zinc, and even some antioxidants.

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Oats

The humble oat is one of the best fibrous foods you can eat. Despite their unimpressive appearance, oats are high in antioxidants, vitamins, and minerals like protein, manganese, copper, and vitamin B1.

A cup of raw oats offers 16.5 grams of fiber, while a cup of instant oatmeal provides five grams. Regardless of how you eat them, oats are an incredible source of dietary fiber.

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Quinoa

Over the past several years, nutritionists and health fanatics alike have been raving about quinoa—and for good reason. This superfood is a pseudocereal with a crunchy texture and nutty flavor. Plus, it’s gluten-free, so just about anyone can enjoy it.

Use quinoa to thicken soups, add flavor depth to salads, or as a simple, crunchy snack. Regardless of how you enjoy quinoa, you’ll still increase your fiber intake by a noticeable amount. A cup of cooked quinoa contains five grams.

Tabbouleh salad with quinoa, parsley and vegetables on white background

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Chickpeas

As legumes, chickpeas are one of the best choices for adding protein and fiber to your diet. For every cup of cooked chickpeas, you chow down on 12.5 grams of fiber. Plus, they’re full of other key nutrients and help keep you full.

Chickpeas work well in soups and salads, and they also make up the base for hummus, so there are plenty of ways to work them into your diet.

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Kidney beans

Kidney beans make an appearance in all types of traditional dishes, thanks to their robust flavor and many nutrients. Beans are some of the richest plant-based sources of protein and fiber, and kidney beans are no exception. Plus, they contain a substantial amount of resistant starch.

There are 12 grams of fiber in a single cup of cooked kidney beans. Remember that raw or improperly cooked kidney beans are toxic, so make sure to cook them thoroughly.

an Indian-style kidney bean side dish

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Pistachios

Another fiber-rich nut, pistachios provide three grams of fiber in every ounce. Most importantly, though, pistachios contain more potassium than any other nut, along with a lot of protein and healthy fats.

Pistachios are also a good source of thiamin, a vitamin that helps the body transform carbs into energy.

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Edamame

Also called immature soybeans, edamame have a gentle flavor and a pleasant texture. A half cup of boiled and shelled edamame contains four grams of fiber.

What makes edamame stand out, however, isn’t just its fiber content.  This bean is one of the few plant sources that contain all the amino acids the body requires. Most grocery stores carry edamame in the frozen food section, either in their pods or without the shells.

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Artichokes

A cup of cooked artichoke hearts contains about five grams of fiber per cup. Even better, it's the insoluble kind, which helps to promote good digestion.

Because artichoke hearts are more popular than the rest of the plant, they can sometimes be more expensive than many of the foods on this list. However, canned and frozen varieties are great options for a year-round, more affordable ingredient.

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Turnip greens

The turnip is a healthy root vegetable, though many people aren’t fans of its flavor. The good news is, the root isn't the only edible part. You can prepare leafy turnip greens just like you would kale or a similar vegetable.

Turnip greens have a bit of a kick to them, so they work well in hearty dishes. Because they are so fibrous, eating them raw can be difficult. After all, a cup of boiled turnip greens has five grams of fiber.

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Potato, with skin

Many people avoid the potato skin, peeling it off before baking or frying these tubers. However, if you eat the whole potato and its skin, you get a good amount of fiber. A baked, medium-sized potato delivers about four grams of fiber.

If you struggle with eating potato skins, consider different cooking methods like steak fries or loaded potato skins. While these options are less healthy overall, they’re a good way of maximizing your fiber intake from potatoes.

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Figs

Dried figs have just about 15 grams of fiber per cup. While they don't have as much additional nutritional value as other foods on this list, figs are an excellent way to diversify your fiber intake.

Both fresh and dried varieties of this interesting fruit offer these benefits, as well as some protein, omega-6 fatty acids, and vitamin A.


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This site offers information designed for educational purposes only. You should not rely on any information on this site as a substitute for professional medical advice, diagnosis, treatment, or as a substitute for, professional counseling care, advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional.