Top 10 High-Fiber Foods

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.

  1. 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.healthy-foods-avocados-512x342
  2. 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. nuy
  3. 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.Screen Shot 2013-11-02 at 9.05.13 PM
  4. 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. Screen Shot 2013-11-02 at 9.15.00 PM
  5. 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.Screen Shot 2013-11-02 at 9.14.33 PM
  6. Broccoli: A dairy-free way to fill up on calcium, a cup of cooked broccoli also offers 5.1 grams of fiber.


  7. 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. Screen Shot 2013-11-02 at 9.37.14 PM
  8. Lentils: A half-cup serving of cooked lentils offers 7.8 grams of fiber as well as iron and vitamin B.Screen Shot 2013-11-02 at 9.37.29 PM
  9. Artichoke: For just 64 calories, a medium artichoke offers tons of fiber — 10.3 grams. This veggie is also high in silymarin, an antioxidant that may improve liver health. Screen Shot 2013-11-02 at 9.37.52 PM
  10. Peas: This green veggie may be small, but it packs a powerful fiber punch —8.8 grams per one-cup serving. It’s also high in protein, offering 8.2 grams.Screen Shot 2013-11-02 at 9.38.02 PM


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