Fiber is essential for overall health, promoting feelings of fullness, helping to regulate blood sugar and cholesterol levels, and supporting digestion and gut health.
Among the richest sources of fiber are pears, with a medium-sized fruit offering about six grams—roughly 20 percent of the Daily Value (DV), based on the recommended intake of 28 grams per day for adults.
But plenty of other foods pack even more fiber per serving than pears. Here are 10 of them.
- Fiber Content: 10 grams per one cup canned or 35% of the DV
- Health Benefits: Chickpeas offer an impressive amount of fiber, but they are also rich in other beneficial nutrients, such as plant-based protein, iron, folate, manganese, and zinc. Zinc is critical for immune health, while manganese “aids in metabolism, helps regulate blood sugar, and supports antioxidant defenses,” Dani Dominguez, MS, RDN, registered dietitian nutritionist and founder of SunBright Wellness, told Health.
- How to Use it: Add them to salads or grain bowls, or make them into hummus.
- Fiber Content: 8 grams per one cup or 29% of the DV
- Health Benefits: Raspberries are a great snack for weight management, Dominguez said. They’re low in calories and high in fiber, which can help curb cravings and overeating. They’re also “full of antioxidants, which help support the immune system and reduce inflammation.”
- How to Use it: Snack on them by the handful or toss them into smoothies, oatmeal, or homemade sorbet. Ali McGowan, MS, RD, LDN, a Boston-area registered dietitian and founder of Sprout Out Loud, told Health she loves “adding them to Greek yogurt or blending them with chia seeds for an easy, naturally sweet jam.”
- Fiber Content: 10 grams per one ounce (two tablespoons) or 36% of the DV
- Health Benefits: Chia seeds pack a major nutritional punch in a very small package. They’re an excellent source of protein, which is required for the growth, repair, and maintenance of most structures in the body, and they’re rich in omega-3 fatty acids that help reduce inflammation and support heart health, Brittany Brown, RD, IBCLC, CDE, a dietitian and lactation consultant in Nova Scotia, told Health.
- How to Use it: When soaked, chia seeds form a pudding-like texture that’s great stirred into overnight oats or mixed with milk and fruit for a quick pudding, said McGowan. Chia seeds are also a satisfyingly crunchy topping for yogurt, oatmeal, salads, and pancakes.
- Fiber Content: 16 grams per one cup cooked or 57% of the DV
- Health Benefits: Lentils are fiber powerhouses, offering over half your daily needs in a single cup cooked. What’s more, McGowan said, they’re rich in protein, iron, and potassium, which help with red blood cell production and heart health.
- How to Use it: “Lentils are a fantastic stand-in for ground meat; I love using them in tacos for an affordable way to feed a crowd,” said Brown. The legumes also work well in salads, grain bowls, and soups.
- Fiber Content: 10 grams per one cup cubed or 36% of the DV
- Health Benefits: “Avocados are nutritional superstars,” Dominguez said. In addition to being high in fiber, they’re also a good source of potassium and provide heart-healthy monounsaturated fats that help reduce inflammation. They’re also rich in vitamins K and E, which support skin health, immune function, and proper blood clotting.
- How to Use it: There are countless ways to use avocado in the kitchen. “I love mashing it onto sourdough with flaky sea salt or adding it on top of turkey burgers,” McGowan said. Meanwhile, the other registered dietitians love adding it to salads, smoothies, and even ice cream.
- Fiber Content: 8 grams per one cup cooked or 29% of the DV
- Health Benefits: “Edamame is both high in fiber and protein, keeping you full for hours,” said Brown. These soybeans also provide a variety of nutrients—including B vitamins, calcium, copper, magnesium, phosphorus, potassium, and iron—that support metabolic, immune, bone, and heart health.
- How to Use it: Snack on these straight from the pod (maybe with a sprinkle of sea salt) or shell them and add to salads, soups, noodle dishes, stir fries, and protein bowls.
- Fiber Content: 8 grams per one cup cooked or 29% of the DV
- Health Benefits: In addition to fiber, sweet potatoes are packed with plenty of nutrients, including potassium and vitamin C, said Dominguez. They also contain beta-carotene, which your body converts to vitamin A for healthy skin and vision.
- How to Use it: You can roast or mash sweet potatoes, turn them into french fries, or incorporate them into waffles, pancakes, and soups. For the most fiber bang for your buck, be sure to leave the skins on.
- Fiber Content: 9 grams per half cup or 32% of the DV
- Health Benefits: Almonds are loaded with fiber and also provide nutrients like protein, heart-healthy fats, vitamin E, magnesium, manganese, and copper. Together, these make almonds an excellent way to support metabolic, heart, immune, and bone health.
- How to Use it: Add almonds to homemade trail mix, granola bars, baked goods, oatmeal, yogurt bowls, and salads. For the biggest health benefits, choose raw and unsalted almonds.
- Fiber Content: 15 grams per one cup cooked or 54% of the DV
- Health Benefits: Just one cup of these beans provides over half of the recommended daily value of fiber. They’re also a good source of protein and magnesium, which support muscle recovery and energy metabolism, said McGowan. Plus, black beans stand out from other varieties for their high antioxidant content.
- How to Use it: Whether mixed into chili, rice, stir fries, dips, or salads, the neutral flavor of black beans plays well in many recipes. You can even incorporate them into brownies, added Dominguez.
- Fiber Content: 7 grams per one medium cooked or 25% of the DV
- Health Benefits: Artichokes boast a quarter of your daily fiber needs and are also a good source of folate, calcium, magnesium, phosphorus, and potassium.
- How to Use it: Add whole cooked artichoke hearts to salads, sandwiches, stews, or dips. Or enjoy them on their own with a side of creamy dipping sauce.
When looking to boost your fiber intake, pears are a fantastic place to start. However, many other foods pack even more fiber per serving than a pear, including raspberries, almonds, chia seeds, and lentils.
One thing to remember: If you’re not used to eating much fiber daily, it’s important to start slowly. “When increasing fiber intake, it’s best to do it gradually, since a sudden jump can cause gas, bloating, or stomach discomfort,” explained McGown. “Try adding a small portion of fiber-rich foods to one meal or snack at a time, and slowly increase by three to five grams each week until you reach your daily goal.”
