raspberries (and blackberries) come out on top with just under 9 grams of fiber per cup, not to mention a healthy dose of vitamin C.
Black beans are also a great source of protein, with 7 grams per serving. Rinse canned beans prior to use to help reduce the sodium.
Beyond their heart-healthy fats and super-delicious taste, there is even more reason to love avocados-there are about 7 grams of fiber in half an avocado.
When you think of fiber, artichokes might not be one of the first foods that come to mind, but they should be—1 cup of cooked artichoke hearts contains 6 grams of fiber!
A member of the legume family, lentils are extremely versatile and have a tender bite when cooked. And, 1/2 cup of cooked lentils delivers around 8 grams of fiber.
This favorite fall tuber offers 5 grams of fiber in a medium spud. Sweet potatoes also deliver vitamin A, an important vitamin for healthy vision and immune function.
Swapping in whole-wheat pasta for white is an easy way to get more fiber in your diet-one 1/2-cup serving of whole-wheat pasta offers 7 grams of fiber
This little legume delivers a big fiber punch. There are about 6 grams of fiber in 1/2 cup of cooked chickpeas. Also called garbanzo beans, chickpeas are a vegan-friendly source of protein.
For a fiber-rich and filling breakfast, reach for oatmeal. A 1/2 cup of cooked oats has just under 5 grams of fiber and is a satisfying whole grain.
In addition to being an excellent source of plant-based protein, peas are also a good source of fibre. Green peas have 6 grammes of protein in a typical 2/3 cup serving.
Pears boast an impressive 6 grams of fiber for one medium fruit. Snack on fresh Pears & Cottage Cheese or poach them in cider and serve with whipped cream for a healthy dessert.
Swap your whole-wheat crackers for these crispbreads with double the fiber, about 5 grams per 3 crispbreads. Top with hummus or guacamole—which add even more grams