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Fiber isn’t just something your doctor mentions in passing—it’s essential for digestion, heart health, and keeping you full longer. But you don’t need to load up on bran muffins or bland cereal to get it. Some surprisingly everyday foods are hiding a serious fiber punch.
From sweet snacks to pantry staples, these 22 common foods can seriously boost your fiber intake without you even trying.
1. Avocados
Creamy, trendy, and fiber-rich. You might love them for the healthy fats, but avocados are also packed with fiber—about 10 grams per cup.
That’s more than most fruits. Smash it, slice it, or spoon it straight.
2. Raspberries
Tiny berries, massive fiber. These bright berries pack 8 grams of fiber per cup.
Juicy, tart, and perfect for yogurt or smoothies, they’re one of the highest-fiber fruits you can snack on.
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3. Chickpeas
Humble but powerful. Canned or roasted, chickpeas offer around 6–7 grams of fiber per half-cup.
They’re perfect in salads, curries, or ground into hummus for a creamy, high-fiber dip.
4. Popcorn
Your movie snack just got an upgrade. Three cups of air-popped popcorn give you about 4 grams of fiber.
It’s whole grain, crunchy, and guilt-free when you skip the butter bomb.
5. Pears (With Skin)
Juicy and unexpectedly fibrous. A medium pear with the skin on delivers around 5–6 grams of fiber. The skin is where much of the goodness hides, so don’t peel it.
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6. Oats
Warm, cozy, and full of soluble fiber. One cup of cooked oats gives you 4 grams of fiber.
It also contains beta-glucan, which helps lower cholesterol. Bonus: it keeps you full till lunch.
7. Split Peas
Tiny legumes with big benefits. A single cup of cooked split peas has over 16 grams of fiber.
That’s almost half your daily need. Make a hearty soup and thank yourself later.
8. Black Beans
The fiber MVP of tacos and burrito bowls. Half a cup of cooked black beans gives you 7–8 grams of fiber.
They’re rich, versatile, and make any dish more filling.
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9. Sweet Potatoes (With Skin)
Sweet, starchy, and secretly full of fiber. A medium sweet potato with skin has about 4 grams of fiber.
Roast them, mash them, or cube them into your salad—they’re incredibly flexible.
10. Artichokes
Odd-looking, but fiber royalty. One medium artichoke has around 7 grams of fiber.
Steamed and dipped in olive oil or tossed in a salad, it’s a low-calorie powerhouse.
11. Lentils
Quick to cook and ridiculously healthy. One cup of cooked lentils has about 15 grams of fiber.
Use them in soups, stews, or tacos. They’re filling, mild in flavor, and loaded with nutrients.
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12. Apples (With Skin)
Crisp, sweet, and fiber-filled. A medium apple gives you about 4–5 grams of fiber, mostly in the peel.
Great on its own or sliced into peanut butter for an added protein punch.
13. Edamame
Your sushi side just got more impressive. Half a cup of shelled edamame has about 4 grams of fiber.
Steam it, sprinkle it with sea salt, and snack away.
14. Whole Wheat Pasta
Not just a healthier carb. A cup of cooked whole wheat pasta has about 6 grams of fiber—almost double what you’d get from regular pasta.
Pair with veggies for a fiber-loaded bowl.
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15. Almonds
Crunchy, nutty, and surprisingly fibrous. A small handful (about 1 ounce) of almonds provides 3–4 grams of fiber.
They’re perfect for snacking or tossing into oatmeal or salad.
16. Broccoli
A fiber-packed floret. One cup of cooked broccoli delivers about 5 grams of fiber.
It’s also full of vitamins and works roasted, steamed, or raw in slaws.
17. Bananas
Not just about potassium. A medium banana contains about 3 grams of fiber.
Plus, the resistant starch helps feed the good bacteria in your gut—win-win.
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18. Peas
Small but fiber-dense. Half a cup of green peas packs about 4 grams of fiber.
Add them to stir-fries, soups, or even mash them into a bright green dip.
19. Quinoa
Protein-rich and a fiber friend. One cup of cooked quinoa gives you about 5 grams of fiber.
It’s also a complete protein, making it a favorite for plant-based eaters.
20. Figs (Fresh or Dried)
Sweet, chewy, and loaded with fiber. Two medium fresh figs contain around 3 grams of fiber.
Dried figs are even more concentrated. They’re great as a snack or chopped into salads and yogurt.
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21. Cabbage
Crunchy and versatile. One cup of chopped raw cabbage contains about 2–3 grams of fiber.
It’s low-calorie and perfect for slaws, stir-fries, or fermented into fiber-rich kimchi.
22. Avocado Toast on Whole Grain Bread
Fiber times two. You’re not just getting fiber from the avocado—whole grain toast adds even more.
Together, it can pack over 10 grams of fiber per serving. Tasty, trendy, and secretly great for your gut.
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