10 Meals With Extra Fiber Than a Pear

Fiber is crucial for total well being, selling emotions of fullness, serving to to control blood sugar and levels of cholesterol, and supporting digestion and intestine well being. 

Among the many richest sources of fiber are pears, with a medium-sized fruit providing about six grams—roughly 20 p.c of the Day by day Worth (DV), primarily based on the really helpful consumption of 28 grams per day for adults.

However loads of different meals pack much more fiber per serving than pears. Listed here are 10 of them.

Fiber Content material: 10 grams per one cup canned or 35% of the DV
Well being Advantages: Chickpeas supply a formidable quantity of fiber, however they’re additionally wealthy in different helpful vitamins, equivalent to plant-based protein, iron, folate, manganese, and zinc. Zinc is vital for immune well being, whereas manganese “aids in metabolism, helps regulate blood sugar, and helps antioxidant defenses,” Dani Dominguez, MS, RDN, registered dietitian nutritionist and founding father of SunBright Wellness, advised Well being.
Tips on how to Use it: Add them to salads or grain bowls, or make them into hummus.

Fiber Content material: 8 grams per one cup or 29% of the DV
Well being Advantages: Raspberries are an incredible snack for weight administration, Dominguez stated. They’re low in energy and excessive in fiber, which can assist curb cravings and overeating. They’re additionally “filled with antioxidants, which assist help the immune system and cut back irritation.”
Tips on how to Use it: Snack on them by the handful or toss them into smoothies, oatmeal, or home made sorbet. Ali McGowan, MS, RD, LDN, a Boston-area registered dietitian and founding father of Sprout Out Loud, advised Well being she loves “including them to Greek yogurt or mixing them with chia seeds for a simple, naturally candy jam.”

Fiber Content material: 10 grams per one ounce (two tablespoons) or 36% of the DV
Well being Advantages: Chia seeds pack a serious dietary punch in a really small package deal. They’re a superb supply of protein, which is required for the expansion, restore, and upkeep of most buildings within the physique, and so they’re wealthy in omega-3 fatty acids that assist cut back irritation and help coronary heart well being, Brittany Brown, RD, IBCLC, CDE, a dietitian and lactation marketing consultant in Nova Scotia, advised Well being.
Tips on how to Use it: When soaked, chia seeds kind a pudding-like texture that’s nice stirred into in a single day oats or combined with milk and fruit for a fast pudding, stated McGowan. Chia seeds are additionally a satisfyingly crunchy topping for yogurt, oatmeal, salads, and pancakes.

Fiber Content material: 16 grams per one cup cooked or 57% of the DV
Well being Advantages: Lentils are fiber powerhouses, providing over half your day by day wants in a single cup cooked. What’s extra, McGowan stated, they’re wealthy in protein, iron, and potassium, which assist with purple blood cell manufacturing and coronary heart well being.
Tips on how to Use it: “Lentils are a unbelievable stand-in for floor meat; I like utilizing them in tacos for an reasonably priced technique to feed a crowd,” stated Brown. The legumes additionally work nicely in salads, grain bowls, and soups.

Fiber Content material: 10 grams per one cup cubed or 36% of the DV
Well being Advantages: “Avocados are dietary superstars,” Dominguez stated. Along with being excessive in fiber, they’re additionally a great supply of potassium and supply heart-healthy monounsaturated fat that assist cut back irritation. They’re additionally wealthy in nutritional vitamins Okay and E, which help pores and skin well being, immune operate, and correct blood clotting.
Tips on how to Use it: There are numerous methods to make use of avocado within the kitchen. “I like mashing it onto sourdough with flaky sea salt or including it on prime of turkey burgers,” McGowan stated. In the meantime, the opposite registered dietitians love including it to salads, smoothies, and even ice cream.

Fiber Content material: 8 grams per one cup cooked or 29% of the DVWell being Advantages: “Edamame is each excessive in fiber and protein, holding you full for hours,” stated Brown. These soybeans additionally present quite a lot of vitamins—together with B nutritional vitamins, calcium, copper, magnesium, phosphorus, potassium, and iron—that help metabolic, immune, bone, and coronary heart well being.Tips on how to Use it: Snack on these straight from the pod (perhaps with a sprinkle of sea salt) or shell them and add to salads, soups, noodle dishes, stir fries, and protein bowls.

Fiber Content material: 8 grams per one cup cooked or 29% of the DVWell being Advantages: Along with fiber, candy potatoes are filled with loads of vitamins, together with potassium and vitamin C, stated Dominguez. Additionally they comprise beta-carotene, which your physique converts to vitamin A for wholesome pores and skin and imaginative and prescient.Tips on how to Use it: You’ll be able to roast or mash candy potatoes, flip them into french fries, or incorporate them into waffles, pancakes, and soups. For probably the most fiber bang to your buck, make sure you go away the skins on.

Fiber Content material: 9 grams per half cup or 32% of the DV
Well being Advantages: Almonds are loaded with fiber and in addition present vitamins like protein, heart-healthy fat, vitamin E, magnesium, manganese, and copper. Collectively, these make almonds a superb technique to help metabolic, coronary heart, immune, and bone well being.
Tips on how to Use it: Add almonds to home made path combine, granola bars, baked items, oatmeal, yogurt bowls, and salads. For the most important well being advantages, select uncooked and unsalted almonds.

Fiber Content material: 15 grams per one cup cooked or 54% of the DV
Well being Advantages: Only one cup of those beans offers over half of the really helpful day by day worth of fiber. They’re additionally a great supply of protein and magnesium, which help muscle restoration and vitality metabolism, stated McGowan. Plus, black beans stand out from different varieties for his or her excessive antioxidant content material.
Tips on how to Use it: Whether or not combined into chili, rice, stir fries, dips, or salads, the impartial taste of black beans performs nicely in lots of recipes. You’ll be able to even incorporate them into brownies, added Dominguez.

Fiber Content material: 7 grams per one medium cooked or 25% of the DVWell being Advantages: Artichokes boast 1 / 4 of your day by day fiber wants and are additionally a great supply of folate, calcium, magnesium, phosphorus, and potassium.Tips on how to Use it: Add entire cooked artichoke hearts to salads, sandwiches, stews, or dips. Or get pleasure from them on their very own with a aspect of creamy dipping sauce.

When trying to enhance your fiber consumption, pears are a unbelievable place to begin. Nonetheless, many different meals pack much more fiber per serving than a pear, together with raspberries, almonds, chia seeds, and lentils. 

One factor to recollect: If you happen to’re not used to consuming a lot fiber day by day, it’s vital to begin slowly. “When rising fiber consumption, it’s finest to do it step by step, since a sudden leap may cause gasoline, bloating, or abdomen discomfort,” defined McGown. “Attempt including a small portion of fiber-rich meals to at least one meal or snack at a time, and slowly improve by three to 5 grams every week till you attain your day by day aim.”