Foods High in Fiber

Right now fiber is the current healthy eating craze, and for good reason: fiber helps the body keep a healthy weight, relieves constipation, and can even help prevent diabetes, cancer, and heart disease. Here are a few foods that are a great way to get a little more fiber in your diet.

Pears

In spite of the reputation of prunes, pears are actually one of the top high fiber fruits. Just one pear contains 5 whole grams of fiber. They're also a great source of vitamin C and the free radical fighting power of copper.

Raspberries

These tiny powerhouses make a great high fiber snack- one cup packs 8 grams of fiber. Try munching on them in between meals, or adding a healthy scoop of them over some yogurt or cottage cheese. You could even combine raspberries, pears, and other high fiber fruits like apples, figs, and blueberries to make a tasty fruit salad.

Pistachios

This low calorie nut is chock full of fiber, boasting 3 grams of it per ounce. Pistachios are also full of protein, making it a very filling snack for anyone on a diet. If you'd rather make pistachios a part of your meals, try slicing them up and serving them over a salad.

Lentils

It's the perfect time of year for a lentil soup, and lentils are a perfect way to get some additional fiber. 1 cooked cup has over 15 grams of fiber, making it one of the best single sources for your daily dose. Lentils are also a great source of protein and folic acid.

Artichoke

One medium artichoke has about 10 grams of fiber, and around 60 calories, making it a great plate filler for someone on a diet. It's also jammed full of nutrients- it's a good source of Vitamin C, folate, anti-oxidants, and magnesium. 

Peas

This little green vegetable manages to carry over 8 grams of fiber in just one cup. They're also rich in Vitamin C and Calcium. Since cooking peas can diminish the amount of nutrients they provide, try steaming them instead. 

Brown Rice


Rice is a great meal stretcher for anyone on a food budget, but if you use brown rice, you'll have the added benefit of 3.5 grams of fiber per cup. Brown rice is also a great source of Vitamin B and of Calcium.


Whole Wheat Spaghetti

Switching to whole wheat spaghetti can really boost your fiber intake- 1 cup has over 6 grams of it. Whole wheat also is a great way to keep your heart healthy and your blood pressure low.