Here are 12 fiber finds to check out:
1 – Pears – most fruits have 2-4 grams of fiber per serving, but a large pear clocks in at 7 grams. How to know when your pear is ready? “Check the neck” says USA Pears.
2 – Lentils – these powerful legumes are packed with fiber. A one-half cup cooked serving has 8 grams of fiber. Use in soups, casseroles or cut your ground meat in half and replace with lentils for less fat, more filling.
3 – Avocado – this versatile fruit is chock-full of good fats, and a great fiber find. One-fifth of a California Avocado has 50 calories and 2 grams of fiber, takes you throughout the day – from scrambled eggs to salads.
4 – Oatmeal – eat more soluble fiber or eat more insoluble fiber? Why split hairs? Just eat more fiber! Most foods – like oatmeal – contain soluble and insoluble fiber, in the case of oatmeal, 2 grams of each in a 1/2 cup dry serving.
5 – Raspberries – one cup of raw raspberries gets you 8 grams of fiber for just 100 calories; a sweet addition to any meal or snack.
6 – Edamame – also known as Japanese soybeans, one cup boiled has 8 grams of fiber and 110 calories, proving a pre-sushi snack can be as healthy as it is satisfying.
7 – Artichoke – one medium artichoke clocks in at 10 grams of fiber and 100 calories, try Parmesan cheese to flavor – and stay away from the dipping butter!
8 – Whole wheat pasta – whole wheat pasta generally has at least twice as much fiber per serving – and occasionally more protein than it’s more refined white pasta counterparts. Smother in a healthy sauce, and you won’t even know the difference.
9 – Sunflower seeds – these nutritious seeds come packed with 3 grams of fiber in a 200-calorie 1/4-cup serving. They have the highest Whole Foods’ ANDI score for aggregate nutrient density in the nuts and seeds category.
10 – Sweet potatoes – not to mention their vitamin A content, these babies are a powerful source of many nutrients, including 3 grams of fiber in a 100 calorie medium-sized baked sweet potato with skin.
11 – Apples – an apple a day, sends 4 grams of fiber your way. With a great combo of 2 grams soluble and 2 grams insoluble, when the afternoon hunger pains strike, turn to apples as a great go-to snack.
12 – Brown rice – it might not sound like much, but switching from white to brown rice bumps your fiber up from 0.6 to 3.5 grams per 200 calorie cooked serving – a great swap wherever rice is served.