Beans and Legumes: Beans and legumes are excellent sources of fiber, with options like black beans, lentils, chickpeas, and kidney beans providing around 6-8 grams of fiber per half-cup serving when cooked.
Whole Grains: Whole grains such as oats, barley, quinoa, brown rice, and whole wheat pasta are packed with fiber, offering around 3-6 grams of fiber per cooked cup.
Berries: Berries like raspberries, blackberries, strawberries, and blueberries are not only delicious but also high in fiber. A one-cup serving of berries can contain anywhere from 4-8 grams of fiber, depending on the type.
Vegetables: Many vegetables are rich in fiber, particularly leafy greens like spinach, kale, and Swiss chard, as well as cruciferous vegetables like broccoli, Brussels sprouts, and cauliflower.
Nuts and Seeds: Nuts and seeds are nutritious snacks that provide both fiber and healthy fats. Options like almonds, chia seeds, flaxseeds, and pumpkin seeds offer around 3-5 grams of fiber per one-ounce serving.
Fruits: Besides berries, other fruits like apples, pears, oranges, and bananas are good sources of fiber. Aim to eat the skin of fruits whenever possible, as it often contains the highest concentration of fiber and other nutrients.
Avocado: Avocado is a unique fruit that's high in fiber, with around 9 grams of fiber per cup of sliced avocado. It's also rich in heart-healthy monounsaturated fats, vitamins, and minerals.