• Wed, Jun 12 - 10:45 am ET

16 Surprisingly Good Sources Of Fiber (No Grains Included)

Fiber filled sun dried tomatoes

Fiber is a key nutrient if you’re trying to lose or even just maintain your weight. Countless studies have linked low-fiber diets to weight gain (and other health issues), while high-fiber diets contribute to a healthy weight and overall good health. This is because of fiber’s ability to both fill you up faster (so you eat less) and slow sugar absorption in the bloodstream after meals.

Adult women should aim for 25 to 35 grams of dietary fiber daily (for men, it’s 38 grams). Whole grains—bread, brown rice, bulgur—are an obvious source. But there are plenty of non-grain sources of fiber, too. Such as ….

1. Almonds: 1/4 cup = almost 4 grams fiber

2. Artichokes: 1 cup = 10 grams fiber

3. Avocados: 1 serving = 10 grams fiber

4. Beans: Though all beans boast high fiber content, those that pack the most fibrous punch are chickpeas, lentils, navy beans, pinto beans, lima beans, kidney beans and black beans

5. Berries: 1 cup raspberries or blackberries = 8 grams fiber

6. Chia seeds: 1 tablespoon = around 6 grams fiber

7. Cinnamon: 1 tablespoon of ground cinnamon = 4 grams of fiber

8. Figs: 3 figs = about 4.5 grams fiber

9. Flaxseed: 1 ounce = 8 grams fiber

10. Larabars: 1 raw fruit & nut bar = 4 to 5 grams fiber

11. Mustard greens: 1 cup = 5 grams fiber

12. Pears: One pear = about 5 grams fiber

13. Peas: 1 cup cooked = 8 grams fiber

14. Pumpkin: 1 cup canned pumpkin = 7 grams fiber

15. Summer squash: 1 cup = 5 grams fiber

16. Sun-dried tomatoes: 1 cup = 6.6 grams fiber

Elizabeth Nolan Brown, Liz Nolan Brown, Elizabeth Brown, Elizabeth N Brown, health writer, nutritionist, fiber, high fiber foods, surprising fiber sources
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