Beans, lentils, and chickpeas offer 15-20g of fiber per cooked cup. Add to soups, salads, or dips for a protein and nutrient boost.
Legumes: Fiber-Packed Powerhouses
Raspberries lead with 8g of fiber per cup. Mix into oatmeal smoothies, or enjoy fresh for a juicy, low-calorie snack.
Berries: Sweet & Fiber-Rich Treats
One avocado packs 10g of fiber. Spread on toast, blend into dips, or slice into salads for healthy fats and texture.
Avocados: Creamy Fiber Superfood
Quinoa, barley, and oats provide 4-6g of fiber per serving. Swap refined grains for these nutty, filling alternatives.
Whole Grains: Hearty Fiber Sources
A medium apple has 4.5g of fiber. Pair with nut butter or eat whole for a portable, digestion-friendly snack.
Apples: Crunchy Fiber On-the-Go
One cup of steamed broccoli offers 5g of fiber. Roast, stir-fry, or add raw to salads for a crisp bite.
Broccoli: Veggie Fiber Champion
Almonds (4g per ounce) and chia seeds (10g per ounce) are perfect for sprinkling, blending, or snacking.
Nuts & Seeds: Snackable Fiber
Start your day with 4g of fiber per ½ cup of oats. Bake into bars or simmer for creamy porridge.
Oats: Breakfast Fiber Boost
A 1-ounce square of 70%+ dark chocolate has 3g of fiber. Enjoy guilt-free with fruit or in recipes.
Dark Chocolate: Surprise Fiber Source
Two tablespoons of chia seeds deliver 10g of fiber. Make pudding, add to drinks, or sprinkle on yogurt.
Chia Seeds: Tiny Fiber Giants