Fiber is an essential nutrient that plays an important role in digestive health, heart health and weight maintenance. Despite its critical role, most Americans aren’t getting nearly enough fiber in their diets. According to the Dietary Guidelines for Americans, the recommended daily intake of fiber is 25 grams for women and 38 grams for men, yet studies show that over 90-percent of Americans fall short, with the average intake hovering around 15 grams per day. Adding more fiber to your daily diet doesn’t have to be difficult. A great place to start is with these 10 delicious, nutrient-rich foods that are packed with fiber and easy to enjoy in your everyday meals.

Tiny but mighty, chia seeds are loaded with fiber. Just two tablespoons provide about 10 grams. These seeds absorb water and expand, promoting satiety and aiding digestion. In addition to fiber, chia seeds are a great source of omega-3 fatty acids, which helps to reduce inflammation by reducing the production of molecules that trigger it and boosting the ones that help fight it — like resolvins and protectins. They also make changes to the fats in our cell membranes, which can help block the signals that turn on inflammation. Sprinkle them on yogurt, blend them into smoothies or make a Simple Chia Pudding for a satisfying fiber boost.

Lentils are an affordable and versatile source of plant-based protein and fiber. One cup of cooked lentils contains around 15 grams of fiber, making them an excellent choice for promoting gut health and maintaining stable blood sugar levels. Lentils also contain essential minerals like iron and folate, which are crucial for energy production and overall health. Use them in soups, stews, salads or even as a base for veggie burgers.

Who can resist a fresh, creamy avocado? Avocados are extremely versatile, and they’re good sources of fiber. Just one-third of an avocado contains three grams of dietary fiber, which helps to slow digestion and keep you feeling full longer. Diets that include fiber-rich foods, such as avocados, may help reduce the risk of heart disease, type 2 diabetes and obesity. In a study supported by the Avocado Nutrition Center, several adults with abdominal obesity consumed one avocado per day for six months. Despite a higher calorie intake, they did not experience weight gain compared to the control group, suggesting that adding avocado to the diet can enhance diet quality. Whether mashed on toast, blended into smoothies or added to salads, avocados are a tasty way to boost your fiber intake.

Berries are some of the most fiber-rich fruits, with raspberries being the leader of the pack. One cup of raspberries delivers about eight grams of fiber, along with a hefty dose of antioxidants that support overall health. Studies show that the fiber and antioxidants in raspberries — especially natural compounds like anthocyanins and ellagitannins — may help keep your heart healthy and reduce inflammation. This could lower the risk of heart disease and other long-term health issues. Enjoy them fresh, in oatmeal or blended into smoothies for a naturally sweet, fiber-filled treat.

Black beans are another fantastic fiber source, providing approximately 15 grams per cooked cup. They are also packed with protein, making them a great addition to vegetarian meals. This winning combo helps keep you feeling full and satisfied, which is great for anyone looking to support weight management or build a more balanced, plant-forward plate. In addition to fiber and protein, black beans are rich in essential nutrients like folate, iron, magnesium and potassium — all of which play a role in energy production, muscle function and heart health. The soluble fiber in black beans has been shown to help lower LDL (or “bad”) cholesterol, while their complex carbohydrates help stabilize blood sugar levels. Black beans are incredibly versatile. You can toss them into tacos, burrito bowls, salads or soups for a hearty, nutritious fiber boost.

Oats are more than just a comforting breakfast — they’re one of the best sources of a unique soluble fiber called beta-glucan, which has been widely studied for its cholesterol-lowering effects. Research shows that consuming at least three grams of beta-glucan daily can help reduce LDL (“bad”) cholesterol levels, which helps to support heart health. One cup of cooked oatmeal delivers around four grams of fiber, along with complex carbohydrates that digest slowly, keeping you energized and full throughout the morning. Oats also provide iron, magnesium and antioxidants. Try them in overnight oats, a warm bowl topped with berries and nuts, or incorporate oats into muffins, pancakes and homemade granola bars for a tasty fiber boost.

Sweet potatoes are not only delicious but also high in fiber, with about four grams per medium-sized potato. They’re also high in beta-carotene, a form of vitamin A that supports eye health, immune function and healthy skin. Their naturally sweet flavor makes them a great fit for both sweet and savory sweet recipes that nourish your body with fiber, antioxidants and complex carbs. Roast them with herbs, mash them as a side dish or use them in soups and grain bowls. To boot, they even make an unbelievably good Healthy Chocolate Pudding.

Almonds are a nutrient-dense food packed with fiber, healthy fats, protein and vitamin E, which is a potent antioxidant that protects your cells from oxidative stress and supports skin health. Just one ounce (about 23 almonds) delivers around 3.5 grams of fiber, helping to keep your digestive system running smoothly. They’re also rich in monounsaturated fats, which are linked to improved heart health. Enjoy almonds as a portable snack, sprinkle them on yogurt or oatmeal or use almond butter as a simple, satisfying spread.

Brussels sprouts may be small, but they’re packed with nutrients and fiber. Just one cooked cup contains about four grams of fiber. As part of the cruciferous vegetable family (which also includes broccoli and kale), Brussels sprouts contain glucosinolates, which is a plant compound that has been studied for its anti-inflammatory and cancer-fighting properties. They’re also an excellent source of vitamin K, which is important for bone health and proper blood clotting. Try roasting them until crispy, shredding them into salads or sautéing them with garlic and olive oil for a flavorful, fiber-rich addition to your meals.