If losing weight, staying regular, and reducing your risk of certain cancers is on your mind, then fiber should be too. Getting your fill — 25 to 30 grams a day — is proven to keep you feeling fuller longer so you eat fewer calories.
- Avocado: Half a cup of avocado offers 6.7 grams of fiber This fruit is also a great source of healthy fats that can help to reduce belly bloat. Add avocado to your salad, smoothie, or make your own vegan avocado ice cream/yogurt.
- Raspberries: Full of vitamin C and healthy antioxidants, this Summer fruit is only 64 calories per cup but offers a whopping 8g of fiber. Add fresh berries to your cereal, put frozen berries into your morning smoothies.
- Kidney beans: are low-fat source of protein as well as potassium. Wonderful way to fill up on fiber — a half-cup serving offers 10 grams of fiber.
- Chia seeds: offer protein, omega-3s, calcium, and — for a one-tablespoon serving — 6 grams of fiber. Sprinkle them on cereal or add them to your smoothies.
- Barley: The high fiber content in whole grains can help lower your cholesterol levels, and eating one cup of cooked barley offers 6 grams of fiber as well as 3.5 grams of protein for just under 200 calories.
Broccoli: A dairy-free way to fill up on calcium, a cup of cooked broccoli also offers 5.1 grams of fiber.
- Pear: You’ll not only get a decent amount of potassium from a medium-sized pear, but for just over 100 calories, you’ll aslo be eating 5.5 grams of fiber.
- Lentils: A half-cup serving of cooked lentils offers 7.8 grams of fiber as well as iron and vitamin B.