Chia Seeds: Chia seeds are an excellent source of fiber. Just one ounce (28 grams) of chia seeds provides approximately 10 grams of fiber.
Flaxseeds: Flaxseeds are another fiber-rich food. One ounce (28 grams) of flaxseeds contains about 8 grams of fiber.
Lentils: Lentils are legumes that are rich in both protein and fiber. A cooked cup of lentils (198 grams) contains around 15.6 grams of fiber.
Split Peas: Split peas, often used in soups and stews, are another legume high in fiber. A cooked cup of split peas (196 grams) contains approximately 16.3 grams of fiber.
Black Beans: Black beans are a great source of fiber and are commonly used in various dishes. One cooked cup of black beans (172 grams) provides around 15 grams of fiber.
Raspberries: Raspberries are a delicious and fiber-rich fruit. One cup (123 grams) of raspberries contains approximately 8 grams of fiber.
Artichokes: Artichokes are a vegetable that is high in fiber. One medium-sized artichoke (120 grams) contains around 10 grams of fiber.
Bran Flakes: Bran flakes are a cereal made from bran, which is high in fiber. Half a cup (31 grams) of bran flakes typically provides around 7 grams of fiber.
Avocado: Avocado is a fruit that is not only rich in healthy fats but also contains a good amount of fiber. A medium-sized avocado (150 grams) offers approximately 10 grams of fiber.
Whole Grain Pasta: Opting for whole grain pasta instead of refined pasta can significantly increase your fiber intake. One cup (140 grams) of cooked whole grain pasta contains about 6 grams of fiber.