8 Foods With More Fiber Than Pumpkin

Fiber is a powerful nutrient that can help improve digestion and reduce blood sugar and blood pressure. Pumpkin is a good source of fiber, providing 4 grams per half cup, but it’s not the only option for a fiber-rich food.

• Fiber content: 9 grams
• Serving size: 1/2 cup, cooked

If you want to add more fiber to your diet, beans of all kinds are a great option. Black beans, in particular, provide twice the protein of canned pumpkin, along with other nutrients like protein, iron, and magnesium.

High-protein and fiber options like beans can also help you feel full after eating, which supports healthy weight management.

• Fiber content: 15.6 grams
• Serving size: 1 cup, cooked

Like black beans, lentils are high in fiber. They’re also high in protein, with the same serving providing 17.9 grams. This makes lentils a particularly nourishing choice.

Lentils are rich in several vitamins and minerals, but are particularly high in folate.

• Fiber content: 10 grams
• Serving size: 1 cup, cubed

Avocados are one of the healthiest, highest-fiber fruits you can eat. Each serving of avocado also provides healthy fats, vitamins and minerals like folate, magnesium, vitamin C and vitamin E.

Avocados are also packed with antioxidants like polyphenols and carotenoids, which support overall health and protect against cellular damage.

• Fiber content: 8 grams
• Serving size: 1 cup

Sweet, tart and very nutritious, raspberries are a delicious way to meet your daily fiber needs. One cup of raspberries provides more than 35% of your daily vitamin C needs.

Raspberries are also rich in protective plant compounds, such as anthocyanins and ellagitannins, making them a wise choice for overall health.

• Fiber content: 14 grams
• Serving size: 1/4 cup

Adding chia seeds to your diet is an easy way to increase your fiber intake.

Chia seeds are an excellent source of minerals, like magnesium, selenium, manganese, and copper, as well as healthy fats, like alpha-linolenic acid (ALA), a type of omega-3 fatty acid.

• Fiber content: 4 grams
• Serving size: 2 tablespoons

Cocoa nibs are a cocoa-based product that provides an impressive amount of fiber. They are a perfect dietary supplement for those who want to increase their intake of this important nutrient.

In addition to fiber, cocoa nibs are rich in minerals like copper, magnesium, and manganese, as well as flavonoid antioxidants.

• Fiber content: 9.69 grams
• Serving size: 1 cup

In addition to fiber, which helps lower cholesterol levels, artichokes provide minerals, such as magnesium and potassium, which support healthy blood pressure regulation.

Adding foods rich in nutrients known to reduce heart disease risk factors, like high blood pressure and blood lipid levels, can help support heart health and protect against heart disease, heart attacks and stroke.

• Fiber content: 2.81 grams
• Serving size: 1 tablespoon, whole

Flaxseeds are full of fiber and are well known for their gut health benefits. Research shows that adding them to your diet can help promote the growth of beneficial gut bacteria and relieve digestive issues such as constipation.

It is recommended that adults consume at least 28 grams of fiber each day.

Here are some simple tips to help you meet your daily fiber goals:

• Replace refined grains with whole grains: Choose brown rice, quinoa, or whole-grain pasta over refined grain options.
• Add legumes to meals and snacks: Beans and lentils are some of the highest fiber foods you can eat and can be enjoyed in soups, salads, and grain bowls.
• Choose snacks rich in fiber: Instead of low-fiber snacks like cookies and chips, opt for high-fiber foods like fruits, guacamole, nuts and seeds, and veggie sticks.
• Eat more fruits and vegetables: Fruits and vegetables are full of fiber and other health-promoting compounds, like antioxidants.