Beans, lentils, and peas are excellent sources of fiber. For example, a cup of cooked lentils contains about 15.6 grams of fiber, making them a powerhouse for improving digestive health.
These tiny seeds are packed with fiber, with about 10 grams of fiber per ounce (about 2 tablespoons). They can be added to smoothies, yogurt, or oatmeal for a fiber boost.
Raspberries and blackberries are particularly high in fiber, with one cup of raspberries containing about 8 grams of fiber. They're also rich in vitamins and antioxidants.
Choose whole grains like quinoa, barley, and farro over refined grains. For example, a cup of cooked quinoa offers about 5 grams of fiber.
This cruciferous vegetable not only provides fiber (about 5 grams per cup when cooked), but also includes a variety of nutrients such as vitamins C and K, iron, and potassium.
Besides being a source of healthy fats, avocados are high in fiber, with around 10 grams in a medium-sized avocado.
Almonds, pecans, and walnuts are good sources of fiber as well as healthy fats. A quarter-cup of almonds offers about 4 grams of fiber.
An apple with the skin on is a handy and healthy snack that provides about 4 grams of fiber. Apples are also a good source of vitamin C and potassium.