11 Ways to Get More Fiber in Your Diet

Fiber helps you feel full and maintain a healthy weight: Discover which foods contain the most for a healthier you. 

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Pears

Just one pear gives you 5 grams of fiber. Snack on them out-of-hand, layer onto an almond-butter sandwich or blend them into a smoothie.

Get the Recipe: Pear-Celery Lemonade

Raspberries

All those little seeds dotting raspberries are responsible for raspberries’ high fiber content. One cup of these low-calorie, sweet-tart berries gives you 8 grams of fiber. Enjoy with yogurt for breakfast, snack or dessert.

Oatmeal

Nothing hits the spot on a chilly morning like a steaming bowl of creamy oatmeal. Oats are a great way to get soluble fiber, the kind that can help to lower your cholesterol. Start your day with a cup of cooked oatmeal and you’ll get 4 grams of fiber. Top it with a sliced banana (or better yet, add the banana while you’re cooking the oatmeal — it will add to oatmeal’s creaminess) for an extra 3 grams.

Artichokes

With 10 grams of fiber and just 65 calories each, artichokes are a light but filling go-to for dieters. 

Green Peas

Frozen peas are a quick and easy way to add vegetables to a meal. And they’re particularly high in fiber, with 9 grams per cup. 

Whole-Wheat Spaghetti

Replacing regular white pasta with whole-wheat will give you more than twice as much fiber — 6 grams in a cup. Going for 100 percent whole-wheat pasta or bread is a simple way to start getting more fiber (and whole grains) in your diet.

Almonds

One ounce of almonds (24 nuts) gives you 4 grams of fiber. Pair them with an apple or pear for a morning snack and you’ll be almost halfway to your daily dose of fiber.

Beans

Beans are one of the best sources of fiber out there: 1 cup gives you 12 to 19 grams of fiber. Tuck black beans into a quesadilla, make a white-bean-and-escarole soup or top a green salad with garbanzo beans.

Bulgur

Of all the whole grains, cooked bulgur wheat packs the most fiber, with 8 grams per cup. 

Winter Squash

A cup of winter squash gives you 6 grams of fiber. Warm up with a bowl of creamy soup or switch up regular pasta for spaghetti squash.

Popcorn

Popcorn counts as a whole grain and has the fiber to prove it. 3 cups of the crunchy stuff gives you 4 grams of fiber for just 90 calories when air-popped. Don’t have an air popper? Just put 3 tablespoons of popcorn kernels in a paper bag, fold over the top a few times to keep it closed and microwave it until you hear the pops becoming less frequent.

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