11 Meals With Extra Fiber Than Apples

Apples are one of the fashionable fruits on the earth and are staple in lots of diets.

Along with offering quite a lot of nutritional vitamins, minerals, and antioxidant plant compounds, apples are additionally a great supply of fiber. One massive 215-gram apple accommodates 5.16 grams of fiber, or 18.5% of the Every day Worth (DV).

However whereas apples are a stable supply of fiber, many different meals include increased ranges of this essential nutrient. 

Listed below are 11 meals that include extra fiber than apples. 

Fiber content material: 15.6 grams per cooked cup or 55.7% of the DV
Well being advantages: Lentils are a superb supply of fiber, with a 1-cup serving overlaying over half of your every day wants. They’re additionally one of the protein-rich plant meals you may eat, offering 17.9 grams of protein per cup. Protein and fiber sluggish digestion and stimulate the discharge of satiety hormones, serving to you are feeling full after consuming. Their excessive protein and fiber content material make lentils a sensible selection for weight administration.
How one can use it: Add lentils to salads, soups, curries, or grain bowls for a lift of protein and fiber. They can be utilized in plant-based dishes, like veggie burgers or veggie meatballs.

Fiber content material: 14.6 grams per cup or 52.1% of the DV
Well being advantages: Dried figs are tender, chewy, and naturally candy, making them a wholesome substitute for sugary treats, like sweet. Along with being a superb supply of fiber, figs are excessive in nutritional vitamins and minerals, like magnesium, B6, and calcium. A cup of dried figs accommodates 101 milligrams of magnesium, or 24% of the DV.
How one can use it: Dried figs make a scrumptious and filling snack when paired with high-protein meals, like cheese. They can be tossed into smoothies and added to baked items for further fiber.  

Fiber content material: 13.5 grams per 201-gram avocado or 48% of the DV
Well being advantages: Avocados are full of fiber, wholesome fat, and nutritional vitamins and minerals like folate, magnesium, and vitamin C. Research present that consuming avocados could profit your intestine by supporting the expansion of useful micro organism within the digestive tract and growing the manufacturing of short-chain fatty acids, compounds that defend and keep intestine well being.
How one can use it: Slice avocados and add them to salads, smoothies, grain bowls, and tacos, or use them to make home made guacamole. 

Fiber content material: 7.63 grams per cup or 27.2% of the DV
Well being advantages: Blackberries are candy, juicy, and loaded with fiber. These fiber-rich berries additionally present quite a lot of protecting plant compounds, together with phenolic acids and anthocyanins, which have highly effective anti-inflammatory and antioxidant properties. Blackberries are additionally excessive in important nutritional vitamins and minerals like magnesium, nutritional vitamins C and Okay, and manganese.
How one can use it: Get pleasure from blackberries as a naturally candy topping for oatmeal, chia pudding, and smoothie bowls, or add frozen blackberries to smoothies and baked items.

Fiber content material: 8 grams per cup or 28.5% of the DV
Well being advantages: Raspberries include a formidable 8 grams of fiber per cup, making them one of the fiber-rich fruits you may eat. Analysis reveals that repeatedly incorporating berries into your weight loss program might assist defend towards widespread well being circumstances like coronary heart illness and sure cancers. It’s because berries, like raspberries, are excessive in highly effective compounds comparable to anthocyanins and ellagitannins, which defend cells from oxidative harm. Raspberries are additionally a great supply of a number of nutritional vitamins and minerals, like vitamin C, manganese, and vitamin Okay. 
How one can use it: Blackberries are scrumptious in home made baked items, oatmeal, smoothies, and yogurt parfaits. They can be loved as a easy snack paired with nuts or cheese.

Fiber content material: 9.75 grams per ounce or 34.82% of the DV
Well being advantages: Chia seeds are versatile, shelf-stable, and full of vitamins, which is why they need to be a staple in your pantry. An oz of chia seeds covers over a 3rd of your every day fiber wants and likewise covers over 20% of your wants for the minerals magnesium, selenium, manganese, and copper.
How one can use it: You possibly can take pleasure in chia pudding as a fiber-packed breakfast or snack, sprinkle chia seeds over oatmeal, salads, and smoothie bowls, or combine them into baked items like muffins and breads for a straightforward vitamin increase.

Fiber content material: 6.6 grams per cup or 23.57% of the DV
Well being advantages: Candy potatoes are root greens that include essential vitamins, like fiber. A cup of cooked candy potato covers over 20% of your fiber wants and likewise delivers a variety of nutritional vitamins and minerals, like vitamin A, B6, vitamin C, and potassium. Candy potatoes get their shiny orange hue from carotenoids, like beta-carotene, which have potent cellular-protective results. Research present that consuming carotenoid-rich meals could scale back your danger of a number of continual illnesses, together with sure cancers and coronary heart illness.  
How one can use it: Roast complete candy potatoes or mash them for a easy facet dish, and incorporate roasted candy potatoes into salads, soups, and grain dishes.

Fiber content material: 6 grams per cooked cup or 21.4% of the DV
Well being advantages: Barley is an entire grain that’s recognized for its excessive fiber content material. Swapping low-fiber grains, like white rice, with high-fiber grains, like barley, is a straightforward approach to increase your consumption of this essential nutrient. Along with fiber, barley is an efficient supply of selenium, iron, and a number of other B nutritional vitamins, making it an all-around nutritious carb possibility. 
How one can use it: Get pleasure from barley as a facet dish sprinkled with recent herbs or add barley to soups and stews for a hearty, chewy texture.

Fiber content material: 7.1 grams per massive 230-gram fruit or 25.3% of the DV 
Well being advantages: Pears’ excessive fiber content material makes them a useful fruit for individuals who expertise constipation. The fiber present in pears can soften stools, making them simpler to go and selling extra common bowel actions. Pears additionally include flavonoid antioxidants, which help general well being by decreasing irritation and stopping mobile harm.
How one can use it: Slice pears onto salads, oatmeal, and cereal, or strive pears as an alternative to apples in baked items, like muffins and muffins.

Fiber content material: 8 grams per ounce or 28.57% of the DV
Well being advantages: Cacao nibs present a formidable 8 grams of fiber per ounce, making them a easy approach to improve your every day fiber consumption. They’re additionally wealthy in minerals comparable to copper, magnesium, and manganese, together with flavonoid antioxidants like catechin, epicatechin, and procyanidins.
How one can use it: Cacao nibs have a bitter, chocolatey style and can be utilized to extend the fiber and general vitamin of dishes like yogurt parfaits, oatmeal, and baked items.  

Fiber content material: 7.64 grams per ounce or 27.2% of the DV
Well being advantages: Flaxseeds are wealthy in fiber, wholesome fat, and important minerals. They’re significantly useful for intestine well being, with analysis suggesting that flaxseeds could relieve constipation and help the expansion of useful micro organism within the digestive system.
How one can use it: Attempt including floor flaxseed to recipes like baked items, oatmeal, yogurt, and smoothies for a easy approach to improve their dietary advantages. 

Apples are a wholesome, fiber-rich fruit, however they’re removed from the richest supply of fiber you may eat. 

Meals like lentils, raspberries, avocados, chia seeds, and barley present considerably extra fiber per serving than apples and provide different priceless vitamins like protein, nutritional vitamins, minerals, and antioxidants.

Attempt together with quite a lot of fiber-rich meals into your weight loss program to satisfy your every day fiber wants whereas supporting general well being.