But actually fitting enough fiber into your daily diet isnt exactly easy.
The recommended daily intake for women rests at a hefty 25 grams.
This high quota is hard for many to meet.
Maja Pilav / EyeEm / Getty Images
So whats the best way to ensure youre always getting the right amount of fiber?
You have to know which foods to eat more of.
So, what foods are high in fiber?
The 36 ones on this list will help you fly past that daily recommendation in no time.
We’re not just talking about beans and prunes (though they make the list, obviously).
There are quite a few tasty ways to get the fiber your body needs.
Some of these high-fibersuperfoodsmight surprise you.
Artichokes
Bet you didnt know that thisspring veggiepacks more fiber per serving than any other vegetable.
Just one artichoke has about7 grams.
Maybe because they seem complicated.
Headover here to learn some easy ways to use artichokesin your home cooking.
Peas
Heres another spring vegetable that packs the fiber: One cup has about8 grams.
Peas are also a great affordable ingredient.
Raspberries have about8 gramsper cup.
Snack on them, throw them into your cereal or oatmeal, or a top a salad with them.
They’re delicious in all ways.
One half an avocado has7 grams;c’mon pass the guac!
Tip: The skin of the pear contains the majority of the fiber, so no peeling necessary.
Whole Wheat Pasta
Spaghetti is a delightfully fibrous mealif youre usingwhole wheat pasta, that is.
Just one cup has9 grams of fiber.
Kick up that count even more by topping your dish with hearty veggies like artichokes and peas.
What’s more delightful than a quick, delicious meal that’s also nutritious?
In addition to a high fiber count fiber, it also has lots of protein.
Each cup of multigrain oatmeal has10 gramsof fiber.
Throw some dried fruit and nuts into your next bowl of oats for a truly filling meal.
Edamame
Edamamethe Japanese restaurant appetizer mainstay of soy beans in their shellspacks8 grams of fiberinto one cup.
Its also high in protein and makes a delicioussnack.
Keep the frozen kind on hand for whenever you want a quick, filling snack.
Flax Seeds
Grind up flax seeds and throw them into baked goods like muffins and pancakes.
Just one tablespoon of flax will provide you with3 grams of fiber.
They’re also agreat source of healthy fats.
But hey, don’t sleep on the canned stuff either.
Half a cup has about2 grams of fiber.
Not sure how to cook it?
Try it pickled or roasted.
Cauliflower
Cauliflower is an amazing shape shifter.
A cup of chopped cauliflower contains2 grams of fiber.
Potatoes
Potatoes get a bad rap, but it’s not really fair.
They’re really awholesome and nutritious food.
One medium potato packs in2 grams of fiber, along with potassium and vitamins C and B-6.
Here are25 super satisfying sweet potato recipes.
One medium orange has4 gramsof fiber.
What’s more, they’re a great (vegetarian) source of protein and iron.
Chickpeas
A cup of chickpeas has16 grams of fiber.
Heck, evenchickpea water is useful!
It’s kind of the perfect snack: filling, fibrous, and a whole food, to boot.
Add chocolate and almonds for a sweet, salty,protein boost.
One medium banana has3 grams.
Split Peas
A cup of cooked split peas has16 grams of fiber.
Makes you really appreciate an old fashioned bowl of split pea soup, doesn’t it?
Pistachios
Registered dietitians love pistachios as ahigh-fiber, high-protein afternoon snack.
They have13 grams grams of fiberper cup.
(That said, a typical serving is about 1 or 2 ounces, or about a handful).
Pecans
Don’t sleep on pecans as a great high-fiber snack.
Blackberries
A heartier alternative to raspberries, blackberries also have about8 grams of fiberper cup.
Broccoli
A cup of cooked broccoli has6 grams of fiber.
No wonder the cruciferous vegetable can sometimesgive you gas.
Cooking minimizes thebloating effects.
Here are15 delicious waysto prepare it.
Well, don’t let their poor reputation (or childhood memories of mushy dinners) discourage you.
A cup of these beany beauties pack9 grams of fiber.
Almonds
Nuts, like beans, are known for being high in fiber andprotein.
And wouldn’t ya know: Almonds have4 grams of fiberper one ounce serving.
Lentils
Per one cup, lentils have a whopping15 grams of fiber.
They’re a great source of vegetarian protein, too.
Black Beans
These might be the first thing you think of when you think about high-fiber foods.
(For better or for worse, if you catch our drift.)
Black beans have15 grams of fiberper cup and they alsopack a lot of protein.
Did you know it’s possible for you to make brownies out of black beans?
Here’s how, plussix other surprising ways to use them.
One medium apple has4 grams of fiber.
Dried Figs
This may be surprising, but dried figs are actually more fiber-heavy than prunes.
Dark Chocolate
There is a whopping2 grams of fiberper ounce of chocolate made from 60-69 percent cocoa.
In other words, chocolate is even more magical that you might’ve realized.
Chia Seeds
These babies have a whopping10 grams of fiber per ounce.
