10 Foods With More Fiber Than Oatmeal

One cup of oatmeal contains about 4 grams of fiber. There are other foods that provide even more fiber, a nutrient that promotes satiety and supports digestive health.

Fiber: 15.6 grams per cup

One cup of lentils provides 15.6 grams of fiber and 17.9 grams of plant-based protein. They are also rich in iron, magnesium, folate, zinc and potassium.

Fiber and protein slow down digestion. They stimulate the release of satiety hormones, which help you feel full after eating.

Advice: Mix lentils with tasty oatmeal to easily increase your fiber intake.

Fiber: 13.5 grams per avocado

One avocado (201 grams) contains 13.5 grams of fiber, which covers 48% of your daily needs. Unlike most fruits, avocados are low in carbohydrates.

Avocados are also rich in vitamins E and C, magnesium and folate.

Advice: Top savory oatmeal with avocado slices or enjoy avocado toast for added variety.

Fiber: 9.69 grams per cup

Artichokes offer almost 10 grams of fiber per cup. They also provide magnesium and potassium, both beneficial for heart health.

Choose foods rich in fiber, magnesium and potassium. These nutrients help reduce your risk of heart disease.

Advice: Add it to savory oatmeal or mix it into breakfast dishes like omelets.

Fiber: 8 grams per ounce

Cacao nibs provide high amounts of fiber and minerals like magnesium, manganese and copper.

They are also rich in flavonoid antioxidants, like catechin and epicatechin. Antioxidants help protect your cells from damage.

Advice: Sprinkle them on oats for a quick boost of fiber.

Fiber: 15.4 grams per cooked cup

Pinto beans are one of the richest sources of fiber you can eat.

Pinto beans are high in protein, with 15.4 grams per cup. They also provide zinc, selenium, potassium and magnesium.

Advice: Mix pinto beans with savory oats or include them in breakfast tacos for a boost of protein.

Fiber: 9.75 grams per ounce

Chia seeds are rich in fiber and minerals like calcium, iron, manganese, selenium and magnesium.

An ounce of chia seeds also contains magnesium. This mineral is necessary for DNA synthesis, muscle contraction, nerve function, and the regulation of blood pressure and blood sugar.

Advice: Try making chia pudding for a blood sugar-friendly breakfast option.

Fiber: 8 grams per cup

Raspberries are full of fiber and are rich in manganese, vitamin K and vitamin C.

In addition to vitamin C, raspberries contain other antioxidants that protect cells from oxidative damage.

Advice: Eating foods rich in antioxidants may reduce the risk of diseases linked to oxidative damage, such as heart disease and certain cancers.

Fiber: 7 grams per cup

Teff is an ancient grain rich in fiber and protein. It has a low glycemic index of 36.7. This means it has less impact on blood sugar than other carbohydrates like white rice or bread.

Teff is naturally gluten-free, so it’s a safe choice for people with celiac disease or non-celiac gluten sensitivity.

Advice: Try making porridge with teff and topping it with berries and cocoa nibs.

Fiber: 9 grams per cup

One cup of cooked acorn squash is a source of fiber. It is also rich in magnesium, vitamin C, potassium and vitamin A. Vitamin A is essential for vision, immune function, cognitive function and reproduction.

Advice: Use acorn squash in savory oatmeal or add it to dishes like frittatas and omelets.

Fiber: 5.62 grams per 2 tablespoon serving

If you want to add more fiber to your oatmeal or other breakfast dishes, consider sprinkling them with flax seeds.

Flaxseeds are rich in magnesium, copper and selenium. Selenium is an important mineral for immune and thyroid health. It also acts as a powerful antioxidant in your body.

Advice: Use whole or ground flax seeds to top your oatmeal for added fiber.

Fiber is important for digestive and heart health. It also helps you feel full after eating. Not getting enough fiber can increase your risk of heart disease, colon cancer and constipation.

The amount of fiber you need each day depends on your age and gender:

• Women aged 18 to 50: 25-28 grams (g)
• Women aged 51 and over: 22g
• Men aged 18 to 50: 31-34g
• Men aged 51 and over: 28g

To meet your daily fiber intake goals, include fiber-rich foods like fruits, vegetables, seeds and beans in most meals and snacks.