Fiber is the unsung hero of everyday eating. It keeps you feeling full, supports digestion, and even helps manage energy levels throughout the day. The best part? It’s hiding in plenty of foods you already know and enjoy—no need for bland, uninspired meals. From pantry staples to fresh produce, adding more fiber to your plate can be both effortless and flavorful. Here are some surprising and not so surprising foods to add into your diet to amp up your fiber game.
Avocado
Avocados are a fiber treasure, providing about 10 grams in a single fruit. They’re incredibly versatile—blend them into smoothies, mash them for toast, or slice them into salads. Plus, their healthy fats work wonders for keeping you full, making them a double win for snacks or meals.
Popcorn
Air-popped popcorn sneaks in as a surprisingly great fiber source with 3.5 grams in just three cups. It’s a snack that satisfies the crunch craving without the heaviness of chips. Skip the buttery overload and try sprinkling nutritional yeast, chili powder, or garlic powder for a flavorful twist.
Chickpeas
With 12.5 grams of fiber per cup, chickpeas punch above their weight. Roast them for a crunchy snack, mash them into hummus, or toss them into soups for an easy boost to your fiber intake. They also pair seamlessly with Mediterranean, Indian, or Middle Eastern flavors, making them a pantry staple.
Raspberries
These berries pack 8 grams of fiber per cup, delivering sweetness with a side of gut health. They’re great in smoothies, stirred into yogurt, or sprinkled over oatmeal. Fresh or frozen, raspberries are a simple way to level up your snacks and breakfast without much effort.
Sweet Potatoes
A medium sweet potato, skin included, serves up around 4 grams of fiber. Roast them as wedges, mash them for a side dish, or dice them into stews for added heft. You can even turn them into cookies and ice cream! They’re naturally sweet, which makes them a hit with both kids and adults, especially during colder months.
Oats
A classic breakfast choice, oats deliver 4 grams of fiber per cooked cup. They’re budget-friendly, quick to prepare, and easily customizable with fruits, nuts, or a dollop of peanut butter. For anyone who meal preps, overnight oats are one of the simplest ways to start the day with plenty of fiber.
Lentils
Lentils pack a whopping 15.5 grams of fiber per cup, making them a plant-based powerhouse. Use them in soups, stews, or even salads like tabbouleh for a filling and protein-rich dish. They’re quick to cook compared to other legumes and a go-to for heart-healthy and fiber-rich meals.
Pears
A medium pear delivers about 5.5 grams of fiber, but keep the skin on to reap the full benefits. Their natural sweetness makes them a refreshing snack on their own, or you can bake them with spices like cinnamon for a simple dessert. Pears are also a fantastic addition to savory dishes like salads.
Almonds
A handful of almonds (around 23 nuts) provides 3.5 grams of fiber along with healthy fats. They’re a portable snack that keeps hunger at bay and work well in granolas, energy bites, or as a salad topper. Almond butter is another easy way to sneak fiber into smoothies or toast.
Edamame
One cup of edamame contains 8 grams of fiber, plus a good dose of protein. These green soybeans make an excellent snack when steamed and salted, but they’re just as useful in stir-fries, grain bowls, or salads. Their subtle flavor makes them easy to pair with bold sauces or seasonings.
Artichokes
Artichokes are fiber dynamos, with a medium one providing 10 grams. They take a little effort to prep, but the reward is worth it. Steam them and serve with a tangy dipping sauce or roast them for a caramelized finish. Artichokes also make a great addition to pasta dishes or dips.
Chia Seeds
Tiny but mighty, chia seeds boast 10 grams of fiber per ounce. Add them to smoothies, yogurt, or puddings for a quick boost. When soaked, they create a gel-like texture that’s perfect for breakfast bowls or desserts, making them as functional as they are nutritious.
Brussels Sprouts
Brussels sprouts bring 4 grams of fiber per cup, and their nutty flavor shines when roasted with olive oil and garlic. Slice them thin for a crunchy salad, or pair them with bacon or balsamic glaze for a side dish that’s both hearty and flavorful. They’re a great addition to holiday meals too. You can roast them on the stalk for something impressive to look at and eat.
Peas
Green peas deliver 9 grams of fiber per cooked cup, making them far more exciting than their bland reputation suggests. Add them to pastas, soups, or stir-fries, or purée them into a pesto or vibrant pea spread for crackers. They’re versatile, colorful, and easy to incorporate into countless dishes.
Apples
With 4 grams of fiber in a medium apple, they’re an easy snack with no prep required. Keep the skin on for maximum benefit. Whether sliced into oatmeal, layered into a grilled cheese, or baked with cinnamon, apples add a touch of sweetness and crunch to just about anything.
20 Fiber-Filled Breakfasts That Will Keep You Full Till Lunch
Starting your day with a high fiber breakfast is a game-changer. It keeps you full longer and gives you the energy you need to tackle your morning. We’ve gathered a bunch of easy and satisfying recipes that will shake up your breakfast routine. These fiber-packed options are both tasty and healthy. Dig in!
Get the Recipes Here: 20 Fiber-Filled Breakfasts That Will Keep You Full Till Lunch
12 Foods That Have More Protein Than An Egg
Eggs are often hailed as a great source of protein, packing about 6 grams per large egg. But if you’re looking to diversify your protein sources or just seeking a bit more protein punch per serving, there are plenty of other options out there. This guide will walk you through twelve foods that offer even more protein than a single egg, suitable for a variety of diets and lifestyles and almost any meal, any time of the day.
Read it Here: 12 Foods That Have More Protein Than An Egg
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Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.