1BananasWestend61Serving size: 1 large bananaFiber: 3.5 gramsThey’re there for you at every 5k finish line (largely due to their cramp-fighting potassium), but that’s not the only time you should enjoy one. Each large banana houses a decent dose of fiber—and they’re oh-so-easy to eat.2Black beansGallery StockServing size: 1 cupFiber: 15 grams“Black beans are a source of anthocyanins, the compound that gives them the deep purple color,” says Marisa Moore, R.D.N., “which are one of the more active antioxidants that may help reduce the risk of heart disease.” Bonus: they’re a great plant protein. Moore recommends making them into a black bean burger, or tossing them into salads or atop a grain bowl.Advertisement – Continue Reading Below3RaspberriesGallery StockServing size: 1 cupFiber: 8 gramsWith an added boost of antioxidants and vitamin C, these berries are small but mighty. Add them to yogurt or salads, or enjoy as a stand-alone snack.4AlmondsElizaveta AntropovaServing size: 2 ouncesFiber: 7 gramsThey’re great to snack on as is, but they also make a great “breading” for chicken fingers. Just pulverize a bunch and use in place of breadcrumbs.Advertisement – Continue Reading Below5Chia seedsGetty ImagesServing size: 2 tablespoonsFiber: 8 gramsKristi King, M.P.H., R.D.N., L.D. recommends sprinkling these super-absorbent seeds into overnight oats, smoothies, salads, yogurt, or adding them as a thickener to hamburgers or meatballs. “Not only are they a great source of fiber, but they’re a wonderful source of omega-3 fatty acids, which help overall inflammation,” she says.6Broccoligetty imagesServing size: 1 cupFiber: 5 gramsBroccoli is “low in calories and high in folate, which is protective against GI cancers,” says King. It also contains vitamin K, which is vital to maintaining healthy bones. Eat it as a snack or use as a topper for pizza, baked potatoes, or salads.Advertisement – Continue Reading Below7Sweet potatoesGetty Images8Applesgetty imagesServing size: 1 medium appleFiber: 4 gramsIn addition to fiber, apples have the added benefit of containing a ton of vitamin C and antioxidants. Just be sure to eat your apple with the fiber-rich skin on. Snacking on an apple with peanut butter is an easy and tasty way to make sure you’re including fiber in your diet every day.Advertisement – Continue Reading Below9QuinoaCharlotte Lake / 500px//Getty ImagesServing size: 1 cupFiber: 5 gramsOften mistaken for a grain, quinoa is technically a fiber-and protein-filled seed. “This pseudo-grain boasts five grams of fiber per cup, and works as a tasty addition to stir fry, formed into patties or burgers, or as part of a stew,” says Moore. Even better, one serving size also gives you 8 grams of protein.10Avocadogetty imagesServing size: ½ avocadoFiber: 5 gramsAlthough they’re known for their heart-healthy fats, avocados also pack fiber. Make guacamole for Taco Tuesday, or add avocado to your salads and sandwiches.Advertisement – Continue Reading Below11LentilsGallery StockServing size: 1 cup (cooked)Fiber: 15 gramsKnock out half of your daily fiber intake with a single cup of this high-protein pick. “Lentils are a great source of fiber and magnesium,” says McKel Hill, M.S., R.D.N., L.D.N., founder of Nutrition Stripped. She recommends trying them in her recipe for Red Lentil Daal with Coconut and Squash.12Blackberries Foap AB//Getty ImagesServing size: 1 cupFiber: 7.6 gramsIn addition to providing plenty of fiber, blackberries also serve up that antioxidant anthocyanin, which reduces inflammation in the body and may lower cancer risk. Add them to your oatmeal for an extra fiber boost.Advertisement – Continue Reading Below13Split peasSilvia Elena Castañeda Puchetta / EyeEmServing size: ¼ cupFiber: 8 gramsLike other legumes, split peas offer a hearty dose of fiber and protein: a quarter cup offers 11 grams of protein. Plus, they’re low in fat but high in folate, potassium, and iron. You don’t have to whip up a batch of split pea soup to reap the benefits: Just boil and toss a handful of split peas into a salad, or puree into a healthy tailgate dip.14ArtichokesJose Manuel Espinola Aguayo / EyeEmServing size: 1 vegetableFiber: 6.8 gramsAccording to one study by USDA scientists, artichokes have some of the highest antioxidants levels among all vegetables. They’re also extremely easy to prepare: simply steam and serve as a side dish, or add the canned kind to salads and whole-grain pastas.Advertisement – Continue Reading Below15OatmealArx0ntServing size: ½ cup dryFiber: 4 gramsNot only does oatmeal lower LDL, or “bad” cholesterol, research suggests it also suppresses appetite, according to Harvard Health. That’s because oats have a specific type of soluble fiber that slows digestion and keeps you full for longer. Stick to your standard overnight oats, or branch out and make a savory version with sautéed vegetables and chicken sausage.16Whole wheat bread Bill Boch//Getty ImagesAdvertisement – Continue Reading Below17Brussels sproutsCarsten Schanter / EyeEmServing size: 1 cupFiber: 4 gramsNot only will eating Brussels sprouts help you reach daily fiber goals, they could reduce prostate cancer risk, too. Research shows that cruciferous vegetables like Brussels sprouts, broccoli, and cauliflower contain a natural chemical that may prevent cancer from growing.18Golden kiwifruitElizabeth Fernandez//Getty ImagesServing size: 3.5 ounces (about two kiwifruits)Fiber: 3 gramsTasty and fiber-filled, golden kiwifruit are also called yellow kiwi and SunGold kiwi in supermarket aisles.”Consuming two golden kiwifruits per day has been shown to effectively manage the symptoms of constipation,” says Kara Landau, R.D. at Gut Feeling Consultancy, adding that it’s a rich source of prebiotics, too. Think of prebiotics as food for probiotics: while probiotics are live microorganisms, prebiotics are fermentable fibers that pass through your digestive system undigested, and then promote probiotic growth and activity.Advertisement – Continue Reading Below19ZucchiniIsabelle Rozenbaum//Getty ImagesServing size: 1 large zucchiniFiber: 3 grams Michelle Saari, R.D., calls zucchini the perfect in-season spring or summer vegetable for its nutrients and low cost, and says that early research suggests it may have anti-cancer properties. “Throw it into a stir-fry, pasta, or roast it in a little bit of olive oil,” she suggests.20PearsMoncherie//Getty ImagesServing size: 1 medium pearFiber: 6 gramsJuicy and sweet, “pears are a great source of soluble fiber,” says Kim Kulp, R.D.N., a gut health expert. Kulp notes that this type of fiber does more than help with constipation: It can also lower cholesterol levels, keep you feeling full, and help control blood sugar. Try slathering some nut butter on a sliced pear for a quick and tasty snack.
