If you really start to analyze the amount of fiber in the average meal you eat and the recommended daily dose of 25 grams, you may notice a deficit. More and more, the medical and scientific communities agree that a diet full of fiber rich foods can reduce everything from chronic inflammation, acid reflux, the risk of heart disease and more. Meal planning is key, as is knowing what foods have fiber to make sure you’re getting it in high enough doses. See our list of 10 recommended foods to make sure you’re getting it on your plate or in your glass to keep your body as healthy as possible.
1. Black Beans
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When it comes to getting adequate fiber, beans are perhaps the most fiber rich foods you can serve yourself. One cup of black beans has a stunning 15 grams of fiber, which is 60 percent of your recommended daily allowance. Also: ignore the old adage about “the more you eat the more you toot.” Once you start getting enough dietary fiber daily, your digestive system will build an adequate balance of enzymes to break down the sugars in the beans, meaning that you won’t, well, “you know” quite as much.
2. Avocadoes
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We all love these tropical fruits for their creamy texture. Make yourself some guacamole and dip away. This fiber rich food has a whopping 10 grams of fiber per medium avocado, making it one of the healthiest indulgences you can put on your plate. It’s also high in Vitamin C, magnesium and Vitamin B-6, which is one of the reasons it’s been dubbed a superfood.
3. Raw Cacao Powder
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We’re not talking about the stuff that comes in a box of Hershey’s dried coco powder. In its raw form, cacao is one of the most naturally occurring sources of dietary fiber on earth. It also is high in flavonoids, or powerful antioxidants that we need to fight off infections and disease. Look for a strain of raw cacao that has upwards of 9 grams in only two tablespoons. Add it to a smoothie with frozen banana, almond butter, vanilla yoghurt and honey for a healthy breakfast.
4. Bananas
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We couldn’t create a list of what foods have fiber without including everyone’s favorite tropical breakfast fruit. They’re great in smoothies, they’re great on cereal and they are high in important vitamins and minerals like potassium. They are also high in dietary fiber, giving you 3 grams of fiber in one medium banana.
5. Raspberries
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Did you know this fiber rich food gives you 8 grams of fiber per cup? Eat these with yoghurt and honey for dessert and load up on other important nutrients like Vitamin C at the same time.
6. Whole-Wheat Anything
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Whole-wheat pasta has an average of 6.3 grams of fiber per cup. The next time you’re shopping at the bread isle, look for whole-grain and whole-wheat breads that are extra high in fiber. You could find brands that include at least three or four grams of dietary fiber per slice. Here’s an idea: since everyone is raving about avocado toast so much, toast two slices, split an avocado and spread it evenly on both slices for lunch.
7. Green Peas
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Green peas are delicious in pasta, risotto, or steamed and lightly tossed with butter and salt. However you elect to eat them, peas are also one of the most fiber rich foods we’ve got on our list. A single cup has around 9 grams of fiber. Grab a couple of bags of frozen peas the next time you shop and start including this fantastic source of dietary fiber in your meals.
8. Artichokes
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There’s a reason that this odd looking veggie is included in nearly every list of “what foods have fiber” you can find on the Internet. They are light in calories and carbohydrates, but heavy in fiber. A single, medium-sized artichoke has 10 grams of fiber. Fire up the steamer and cook it until the leaves are easy to pull away. Squeeze one garlic clove into about a quarter cup of olive oil and mix in some sea salt. Dip the leaves into the olive oil dip and serve with some crusty whole wheat bread. Not only is this nice snack full of fiber rich foods, it’s also delicious.
9. Pears
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Pears are fantastic on their own or served in a delicious salad with spring greens and goat cheese. The skins are full of nutrients and should be eaten as well. Pears are also a fantastic source of dietary fiber, giving you at least 4 grams per piece of fruit. Did you know you can grill them? Make a glaze of balsamic vinegar, honey and olive oil, slice a cored pear in half, coat with the glaze and grill on both sides until just warm and soft in the middle. Top it with ice cream for dessert, serve it on its own or as a salad for dinner.
10. Chia Seeds
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Chia seeds are a marvel. Add the recommended serving of two tablespoons to 1 cup of your favorite milk substitute, like vanilla almond, soy or hemp milk. Mix well and leave in the fridge overnight. In the morning, you will have a custard-like pudding that is not only delicious, it also is an incredible source of dietary fiber. 2 tablespoons of chia seeds contain 11 grams of fiber, making it very low on the glycemic scale (meaning it has few carbs) and one of the best sources of fiber on the list. Feeling creative? Throw that 1 cup of milk into the blender, or use an immersion blender. Add 1-2 tablespoons of honey (to taste) with 2 tablespoons of raw cacao powder. Mix with chia seeds and let it rest in the fridge until it congeals into pudding. Top with your raspberries and you’ve got yourself one powerful, fiber rich foods for breakfast, dessert or one of the healthiest snacks on earth.