10 Best Sources Of Fiber

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Fiber aids weight loss by filling up the belly, slowing digestion, and absorption, promoting satiety, aiding elimination, and lowering blood cholesterol, according to Kathleen Zelman, MPH, RD, LD, a dietitian at the WebMD Weight Loss Clinic.

Pears (3.1 grams)

A medium-sized, raw pear is a popular and nutritious fruit, containing 5.5 grams of fiber. Alternatively, 100 grams of raw pear contains 3.1 grams of fiber.

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Split peas (8.3 grams)

Split peas, which are derived from the dried, split, and peeled seeds of peas, are a common ingredient in split pea soup,A cup of cooked split peas contains 16.3 grams of fiber, or 8.3 grams per 100 grams.

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Avocado (6.7 grams)

Avocado, a fruit that's high in healthy fats and various vitamins and minerals, is also a good source of dietary fiber.It contains 10 grams of fiber per 1 cup of raw avocado or 6.7 grams per 100 grams.

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Almonds (13.3 grams)

Almonds are nutrient-dense, high in healthy fats, and provide 4 grams of fiber per 3 tablespoons or 13.3 grams per 100 grams. They can be made into flour for added nutrition in baking.

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Chia seeds (34.4 grams)

Chia seeds are highly nutritious, rich in magnesium, phosphorus, and calcium. They're also an excellent source of fiber, with 9.75 grams per ounce or 34.4 grams per 100 grams of dried seeds.

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Dark chocolate (10.9 grams)

Dark chocolate with a high cocoa content is a nutrient-rich food and a good source of antioxidants. Opt for 70-95% cocoa and avoid added sugar. It contains 3.1 grams of fiber in a 1-ounce piece of 70-85% cacao, or 10.9 grams per 100 grams.

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Popcorn (14.5 grams)

Popcorn is an excellent high-fiber snack, especially when air-popped. It contains 1.15 grams of fiber per cup or 14.5 grams per 100 grams.

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Oats (10.1 grams)

Oats are a nutritious grain with beta glucan, offering 16.5 grams of fiber per cup of raw oats or 10.1 grams per 100 grams, and are a popular easy breakfast.

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Kidney beans (7.4 grams)

Kidney beans are a popular legume that are high in plant-based protein and various nutrients, providing 12.2 grams of fiber per cup of cooked beans or 7.4 per 100 grams.

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Artichoke (5.4 grams)

Artichokes are a highly nutritious vegetable and one of the best sources of fiber. They can be delicious roasted. A raw globe or French artichoke contains 6.9 grams of fiber, or 5.4 grams per 100 grams.

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