12 Foods with More Fiber Than an Apple
High-fiber diets have come a long way in the last few years, as the plant-based eating movement has turned foods like beans and grains into diet staples for better digestion and overall health. High-fiber foods are no longer just for older adults and treating constipation anymore!
What Is a High-Fiber Diet?
According to the 2020-2025 Dietary Guidelines for Americans, women should aim for at least 25 grams of fiber each day, while men should shoot for at least 31 grams. Here at EatingWell, we consider meals to be high-fiber if they have 8 or more grams per serving, and snacks to be high-fiber is they have 3 or more grams. There are a slew of health benefits associated with a high-fiber diet, too. Increasing your intake of high-fiber foods has been linked to reduced risks of heart disease, diabetes and cancer. It may also help you lose weight, maintain your weight loss and keep your digestive health in good shape.
It might take some time for your body to adjust to high-fiber diet if it's a lot different than the way you have been eating before. Be sure to add new foods in slowly and drink lots of water to help your body adapt to this healthy eating change. This can prevent any cramping or digestive discomfort that can come with adding a lot of fiber all at once.
Thankfully, there are so many delicious high-fiber foods out there that will help you hit your fiber goal in no time. While apples may be our first thought when thinking of high-fiber foods to add to your diet—a medium-sized apple has 4 grams—there are plenty of other options that will give you even more fiber bang for your buck. Here are 12 foods with more fiber than an apple.
While all berries are a healthy choice, raspberries (and blackberries) come out on top with just under 9 grams of fiber per cup, not to mention a healthy dose of vitamin C. While still delicious and fiber-rich, strawberries have only 3 grams of fiber per cup and blueberries have 4 grams. This recipe for Raspberry-Peach-Mango Smoothie Bowl is a sweet way to start the day.
2. Black Beans
Hello fiber! A 1/2-cup serving of black beans offers a hefty 8 grams. That's nearly one-third of the daily fiber recommendation for women. Black beans are also a great source of protein, with 7 grams per serving. Rinse canned beans prior to use to help reduce the sodium. For a filling, fiber-packed and easy lunch or dinner, try this Brazilian Black Bean Soup.
Beyond their heart-healthy fats and super-delicious taste, there is even more reason to love avocados-there are about 7 grams of fiber in half an avocado. Holy guacamole! Try this recipe for Avocado Hummus at your next get-together, for a dip you can feel good about serving.
When you think of fiber, artichokes might not be one of the first foods that come to mind, but they should be—1 cup of cooked artichoke hearts contains 6 grams of fiber! Artichokes are also a good source of potassium, a mineral and electrolyte which is important for heart function and can help maintain normal blood pressure. Artichoke hearts star in this recipe for Creamy Artichoke Pasta.
A member of the legume family, lentils are extremely versatile and have a tender bite when cooked. And, 1/2 cup of cooked lentils delivers around 8 grams of fiber. This Lentil & Roasted Vegetable Salad with Green Goddess Dressing makes for a flavorful lunch or light dinner that can be made in advance.
Looking for a creative way to eat more lentils? Try adding them to a smoothie! Aside from fiber, they also have protein that makes a drink filling enough to be a meal. "Plus, their starch provides a nice, creamy texture," says Julie Stefanski, RDN, a spokesperson for the Academy of Nutrition and Dietetics. To save time, cook a batch in bulk, cool and store in 1/2-cup servings in the freezer (thaw before adding to your smoothie).
6. Sweet Potatoes
This favorite fall tuber offers 5 grams of fiber in a medium spud. Sweet potatoes also deliver vitamin A, an important vitamin for healthy vision and immune function. Turn sweet potatoes into a satisfying meal with this recipe for Chili-Topped Sweet Potatoes.
7. Whole-Wheat Pasta
Swapping in whole-wheat pasta for white is an easy way to get more fiber in your diet-one 1/2-cup serving of whole-wheat pasta offers 7 grams of fiber compared to the 2 grams you'll get from the same amount of white pasta. Try this One-Pot Italian Sausage & Kale Pasta recipe for a hearty, delicious meal you can feel good about.
This little legume delivers a big fiber punch. There are about 6 grams of fiber in 1/2 cup of cooked chickpeas. Also called garbanzo beans, chickpeas are a vegan-friendly source of protein. Try this 15-minute recipe for Chickpea Curry.
For a fiber-rich and filling breakfast, reach for oatmeal. A 1/2 cup of cooked oats has just under 5 grams of fiber and is a satisfying whole grain. This Banana Oatmeal is an easy recipe for busy weekday mornings.
10. Green Peas
Peas are finally starting to get the recognition they deserve for being a plant-protein powerhouse, but they are also a great source of fiber. A standard 2/3 cup serving of green peas offers 6 grams, making them the perfect ingredient to sneak in your family's favorite dinner dishes. We are big fans of them in our Cauliflower Fried Rice with Steak.
Pears boast an impressive 6 grams of fiber for one medium fruit. Snack on fresh pears & cottage cheese or poach them in cider and serve with whipped cream for a healthy dessert. You can also cook them to make your own "pearsauce" just the way you would applesauce, says test kitchen manager Breana Killeen, M.P.H. RD. She recommends adding cardamom and vanilla for extra flavor.
12. Rye Crispbreads
Swap your whole-wheat crackers for these crispbreads with double the fiber, about 5 grams per 3 crispbreads. Top with hummus or guacamole—which add even more grams—to take your snacking game to the next level.