Get more fiber in your diet

  • Posted: Tuesday, March 5, 2013 12:01 a.m.

Food Network Kitchens

Here are 11 ways to get more fiber in your diet:

Pears: Just one pear gives you 5 grams of fiber. Snack on them out-of-hand or layer onto an almond-butter sandwich.


Raspberries: All those little seeds dotting raspberries are responsible for raspberries’ high fiber content. One cup of these low-calorie, sweet-tart berries gives you 8 grams of fiber.

Oatmeal: Nothing hits the spot on a chilly morning like a steaming bowl of creamy oatmeal. Oats are a great way to get soluble fiber, the kind that can help to lower your cholesterol. Start your day with a cup of cooked oatmeal and you’ll get 4 grams of fiber.

Artichokes: With 10 grams of fiber and just 65 calories each, artichokes are a light but filling go-to for dieters.

Green Peas: Frozen peas are a quick and easy way to add vegetables to a meal. And they’re particularly high in fiber, with 9 grams per cup.

Whole-Wheat Spaghetti: Replacing regular white pasta with whole wheat will give you more than twice as much fiber — 6 grams in a cup.

Almonds: One ounce of almonds (24 nuts) gives you 4 grams of fiber. Pair them with an apple or pear for a morning snack and you’ll be almost halfway to your daily dose of fiber.

Beans: Beans are one of the best sources of fiber out there: 1 cup gives you 12 to 19 grams of fiber.

Bulgur: Of all the whole grains, cooked bulgur wheat packs the most fiber, with 8 grams per cup.

Winter Squash: A cup of winter squash gives you 6 grams of fiber.

Popcorn: Popcorn counts as a whole grain and has the fiber to prove it. Three cups gives you 4 grams of fiber for just 90 calories when air-popped. Don’t have an air-popper? Just put 3 tablespoons of popcorn kernels in a paper bag, fold over the top a few times to keep it closed and microwave it until you hear the pops becoming less frequent.

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