1. Navy beans
Navy beans are a wonderful source of fiber, and provide around 9.5 grams per 1/2 cup. A versatile and tasty food, these beans are among the best sources of fiber, as well as providing important amounts of essential nutrients, including folate, magnesium, and potassium.
2. Acorn squash
One of the most underrated and delicious winter squashes, the acorn squash provides a sweet and subtle taste. Not only that, just a single cup of mashed acorn squash can provide your body with more than six grams of fiber, not to mention a whopping 20% of your vitamin C needs!
3. Black beans
Black beans are a tasty, versatile, and underrated pulse, packed full of nutrients and health benefits. Black beans are amazing for your heart, with 15 grams of fiber in every cup, as well as providing other advantages, including high sources of protein, fiber, and low cholesterol.
4. Split peas
Split peas are a great way of getting some additional peas into your diet, and they provide a stunning 16 grams fiber from just one cup. Split pea soup is a great way of being able to up your intake, but you could always experiment with other recipes as well, such as crispy split peas, and creamy split pea hummus.
Fruit is always a good source of nutrition, and you need to get as much of it to your diet as possible to feel your best! Raspberries, in particular, hit the sweet spot, providing eight grams of fiber per cup. Full of delicious flavor and packed with antioxidants, raspberries are a great addition to your morning breakfast routine.
Lentils are a great option for a healthy alternative staple in your diet, and they are one of the best ways of being to get the fiber intake you need. With a cup of lentil soup, you could be getting around 16 grams of fiber, which is great for helping to keep you energized throughout the day.
7. Collard greens
Collard greens are not only tasty, nutritious, and versatile, they are also a great option for weight loss. Because of the amount of wonderful fiber that chopped and cooked collard greens can provide, they need to be a key part of your dietary plan. Try adding some bacon or pancetta to improve the flavor profile too.
Second only to sister fruit raspberries, blackberries are nutritionally amazing because they provide around eight grams of fiber per cup. Perfect for part of your five-a-day, and as a healthy and nutritious snack. They’re tart, sour but ever so slightly sweet – a great alternative to candy with all the added benefits.
9. Green peas
Green peas were the cornerstone of any family mealtime as a kid and, though you may have tried to hide them in your mashed potatoes once upon a time, it’s now time to rediscover them as an adult. Green peas provide more than seven grams of fiber per cup, not to mention an additional eight grams of protein as well!
10. Butternut squash
Butternut squash is an underrated food that is typically only enjoyed in winter months. However, there are so many wonderful benefits to consuming squash, because it provides your body with plenty of fiber. This is great for lowering LDL cholesterol, and is also great for your digestive system too.
11. Kidney beans
Kidney beans are certainly a pulse you should be reaching for more when you do your grocery shopping. They provide almost seven grams of fiber per 1/2 cup serving, as well as more than seven grams of protein! An excellent addition to things like chili, as well as other dishes that you want to bulk out on a budget.
Chickpeas are wonderfully healthy and nutritious, and you should look to add them to as many different dishes as possible. With over six grams of fiber per every half-cup serving, these are the perfect choice for any salad, and can provide an excellent shot of protein to your diet as well.
13. Chia seeds
Just two tablespoons of chia seeds contains a jaw-dropping 28.35 grams of fiber, making it an essential addition to any dish. Try to sprinkle a spoonful over your yogurt or smoothies, or even on top of salads. There are a range of excellent recipes you can use chia seeds with, and they can be a great addition to your diet.
14. Pomegranate seeds
Pomegranates are a fantastic source of potassium, vitamin C, and fiber, and 1/2 a pomegranate provides more than five grams of fiber! This is an excellent superfood that has insane health and nutrition benefits, as well as being super versatile and used in a range of sweet and savory meals. It’s packed full of antioxidants, particularly polyphenols, which can shrink fat cells.
15. Flax seeds
Fax seeds are another excellent option to add to your dishes, and, though they aren’t quite at chia seed level, they are an excellent source of fiber. With more than five grams of fiber per two tablespoon serving, these are a great choice for adding an extra dimension and nutritional boost to any dish.
Parsnips might typically only be eaten at Thanksgiving or Christmas, but their health benefits mean they should be a more common component of your diet. One cup of sliced and cooked parsnips provides you with more than five grams of fiber – they’re an amazing addition to any roast dinner when drizzled with honey.
Pears are a delicious fruit and truly make the perfect snack because they are rich and high in fiber. Eating one medium pear will provide you with more than five grams of fiber, whilst a large pear gives you over seven grams. Just make sure you keep the skin on, as this is where most of the nutrients are found.
Among the most popular fruits in the world, apples are a great way of sneaking a little extra fiber into your daily diet! Whilst they don’t quite provide as much as pears do, a medium apple (skin on) still gives you 4.4 grams of fiber, not to mention keeping your hunger at bay until mealtimes.
Not only are oranges absolutely chockfull of vitamin C, they also provide 4.4 grams of fiber, making the waist-slimming nutrient a key part of your diet. Oranges are a great way of being able to add more vital nutrients and vitamins into your diet, but make sure you keep the white pith on!
The great thing about figs is that they can be enjoyed in a number of different ways, but raw is definitely the best option if you want to be able to maximize the benefits. Eating just three medium figs raw provides more than 4.3 grams of fiber, and they’re a great way of improving your fiber intake.
21. Cocoa powder
One of the best things about cocoa powder is that it means you don’t have to cut chocolate out of your diet completely in order to keep healthy. Popping some cocoa powder in, say, your protein shake, is a great way of being able to sate your chocolate cravings, whilst also adding four grams of fiber in the process.
22. Canned pumpkin
Pumpkin is one of the most underrated vegetables around, and one that you should be looking to consume all year long. Canned pumpkin is a great way of getting your fix of pureed pumpkin, which provides you with more than 3.5g of fiber per 1/2 cup, and is a versatile addition to your diet.
Avocado is so good for you for so many different ways, not least because of the fact that 1/4 of avocado can provide you with 3.4g of fiber. This means that this is an excellent addition to a salad, as it is going to provide you with a healthy and nutritious, but filling, superfood that can transform your health.
Not only do bananas fit perfectly with different meal or snack times, these funky, fiber-rich fruits, packed full of potassium, need to be a core part of your daily intake. One banana contains more than three grams of fiber, as well as coming with a number of excellent health and well-being benefits.
Broccoli is a mainstay in many households, producing a number of excellent health benefits when added to lunch or dinner. According to sources, one cup of cooked and chopped broccoli can provide you with more than five grams of fiber, and can also help boost vitamin C intake at the same time.
26. Sweet potato
The great thing about fiber is that it an excellent way of being able to help you feel full without adding calories to your diet. Sweet potato, with the skin on, is an excellent source of fiber, providing around six grams of fiber and just 160 calories. These are also a fun and flavorful alternative to regular potatoes as well.
One cup of raw carrots provides more than 3.5g of fiber, and this is one of the most essential vegetables to add to your diet. Not only are they a great vegetable on the side of a main meal, but carrots are also an excellent choice for a healthy snack that can boost vision and balance blood sugar.
28. Bran flakes
Starting the day off in the right way is incredibly important, and bran flakes are a wonderful way of being able to achieve this. If you enjoy a one cup bowl of bran flakes in the morning, this will bring you more than six grams of fiber. You can also add some fruit and honey to give it more flavor and make it a satisfying morning meal.
29. Steel-cut oats
The great thing about stell-cut oats is that they provide pretty much double the amount of fiber that regular rolled oats do, making it seem ridiculous to not opt for these isntead. With more than four grams of fiber per quarter cup, you should look for some of the best overnight oats recipes to benefit from this.
30. Whole grain pasta
One cup of cooked whole grain pasta offers almost four grams of protein (almost five with spaghetti), and this makes it the perfect addition to your diet. Whole grain pasta contains almost 50% more fiber than white pasta, so you should look to make this change to up your body’s fiber intake.
A 1/2 cup of bulgur contains more than four grams of fiber, and is one of the best high-fiber wheats that you should be adding to your diet. The great thing about bulgur is that it is the perfect option to add to a healthy salad, and this can provide you with a delicious and nurtritious addition to your diet.
32. Rolled oats
A hearty bowl of rolled oats to help you start the day is a great way of adding some essential fiber into your diet, and one serving is going to help give you around four grams of fiber. According to studies, regular oatmeal consumption is great for reducing cholesterol and helping with weight loss.
Three cups of air-popped popcorn contains more than 3.48 grams of fiber, and this is something that you should introduce into your diet as much as possible. Popcorn is classed as wholegrain, which can make it a much healthier snack than something like potato chips, just make sure you keep it plain!
34. Pearled barley
Pearled barley is an excellent and healthy grain that can make a huge difference to things like soups and stews, and this is a great option for helping you to reduce cholesterol. Adding 1/2 a cup of pearled barley to your diet can provide you with around three grams of fiber, making it wonderfully nutritious.
35. Whole grain bread
Just one slice of whole grain bread can provide you with around four grams of fiber, as well as about 16 grams of inflammation-reducing whole grains. Making the switch from white bread to whole grain bread is going to bring so many health and nutrition benefits, so it’s recommended you do so as soon as possible to reap these rewards.
36. Refried beans
Not only can you enjoy a taste of Mexico when you sit down to tuck into some delicious tacos, but you can also enjoy a much-needed source of fiber as a result of things like refried beans. Consuming 1/2 cup of canned refried beans can provide you with 5.45g of fiber, which is great for lowering cholesterol.
37. Snow peas
Instead of grabbing a regular unhealthy snack, such as potato chips, you should switch to snow peas instead! These delightful and satisfying snap peas are a great healthy snack or a nutritious addition to any meal, especially in stir fries or salads, and a cup contains more than four grams of fiber.
Edamame beans are another ridiculously healthy snack that you need in your life right now, with a 1/2 cup provides up to four grams of fiber. Edamame beans are also a wonderful source of calcium and iron, and can help with things like muscle maintenance and reducing risk of heart disease.
Nuts are always a great snack option, and a much healthier alternative to potato chips; almonds, in particular, come with plenty of health benefits, and one ounce contains more than 3.5g of fiber. Make sure you carry a bag of almonds with you during the working day, as a healthier snacking option on the go.
A one ounce serving of delicious pistachios provides you with three grams of fiber, as well as more than six grams of protein. This makes them a delightful and tasty snack option that is going to improve your diet, and helps to maintain a strong and healthy digestive system.