6 Foods With More Fiber Than Beans

Beans are widely recognized as an excellent source of dietary fiber. Depending on the variety, half a cup of cooked beans can contain 4 to 8 grams of fiber. It is recommended that adults consume 28 grams of fiber per day. This means that half a cup of beans provides 14 to 29 percent of the daily value (DV) of fiber. But many foods contain even more fiber per serving.

• Fiber content: 14-32 grams, 64-114% of DV
• Serving size: 1 cup

It’s rare to talk about fiber-rich foods without mentioning whole grains. Depending on the grain and how it is processed, you can achieve the recommended daily fiber intake from one serving of a whole grain meal. For example:

• 1 cup of hulled barley: 31.8 grams of fiber, or about 114% of the DV
• 1 cup of hard white wheat: 23.4 grams, or about 94% of the DV
• 1 cup of oat bran: 14.5 grams, or more than 60% of the DV

Minimally processed whole-grain meals, including whole-grain breads, bagels, crackers, and cereals, can also provide significant amounts of fiber and additional nutrients.

• Fiber content: 9.8 grams, or approximately 35% of the DV
• Serving size: 1 ounce (about 2 tablespoons)

Chia seeds are one of the highest fiber foods available. Just 2 tablespoons provide nearly 10 grams of fiber, which exceeds the fiber content of most beans.

Chia seeds are particularly rich in insoluble fiber, which makes up 85-93% of their total fiber. Insoluble fiber adds bulk to stools and speeds the passage of food through the intestine, reducing the risk of gastrointestinal and metabolic problems such as constipation, hemorrhoids and insulin resistance.

Chia seeds also provide omega-6 and omega-3 fatty acids, protein, and amino acids, which support heart health, satiety (how quickly you feel full), and tissue repair. Chia seeds are easy to add to smoothies, yogurt, oatmeal, and baked goods.

• Fiber content: 9.3 grams, 33% of the DV
• Serving size: 1 fruit, without skin or seeds

In addition to its high fiber content, an avocado provides minerals and vitamins like folate (about 30% of the DV), vitamin K (more than 20% of the DV), and potassium (about 26% of the DV).

A 12-week study showed that replacing calories from other carbohydrate sources with avocado consumption had positive health effects, including improved insulin sensitivity, better blood sugar control, and a reduction in low-density lipoprotein (the “bad” cholesterol).

Avocados also contain antioxidants that help the body fight harmful free radicals. Because they’re also high in heart-healthy monounsaturated fats, avocados make a healthy and satisfying addition to salads, sandwiches, purees, and smoothies.

• Fiber content: 8 grams, 32% of the DV
• Serving size: 1 cup

Among fruits, raspberries stand out for their nutritional density, which includes their fiber density.

They are also rich in polyphenols and vitamin C, which act as antioxidants and help reduce oxidative stress and inflammation.

Raspberries have a low tendency to increase blood sugar, making them an excellent choice for managing metabolic diseases such as diabetes, obesity, and polycystic ovarian syndrome (PCOS).

• Fiber content: 6.8 grams, 24.3% of the DV
• Serving size: 1 medium-sized artichoke, cooked

Artichokes are one of the richest vegetables in fiber. They are exceptionally rich in inulin, a prebiotic fiber that supports gut microbiome diversity, digestive health and blood sugar regulation.

Artichokes also provide:

• Potassium
• Vitamin C
• Folate
• Magnesium
• Calcium
• Vitamin K
• Carbohydrates

However, they are also high in natural sugars called FODMAPs which can trigger digestive problems like constipation and diarrhea, especially in people with irritable bowel syndrome (IBS).

• Fiber content: 5.62 grams, 20% of the DV
• Serving size: 1 ounce (2 tablespoons)

There are no specific serving recommendations for flaxseed, although most people typically eat about 15 grams of ground flaxseed, or about 2 tablespoons, in one sitting.

Besides fiber, other nutrients in flaxseed include:

• Manganese
• Magnesium
• Carbohydrates
• Phosphorus
• Iron
• Calcium
• Potassium
• Fatty acids

Flaxseed also contains a good amount of thiamine, a vitamin essential for energy metabolism and cell growth and function.

Since flaxseeds are high in fiber and have a tough outer shell that is not easy for the intestines to break down, it may be better to opt for ground seeds rather than whole seeds. Eat them in smaller quantities to reduce the risk of digestive issues like gas and bloating, and make sure you drink enough water.

Increasing fiber too quickly can lead to bloating or gas. To make sure your meals are getting enough fiber and that you’re eating them safely, follow these steps:

• Gradually increase consumption over several days.
• Drink plenty of water to help fiber move through the digestive tract and reduce the risk of dehydration, bloating or constipation.
• Vary fiber sources instead of relying on just one food.
• When purchasing cereals, pastas, or flour-based meals, choose products labeled “whole grain” because they are less processed and contain more fiber.

If you have gastrointestinal conditions like IBS, Crohn’s disease, or a bowel obstruction, it’s best to talk with health care providers, such as a registered dietitian, about how to safely incorporate fiber into your diet.