Foods with High Fiber

Almonds are the obvious winner, as they contain at least 1 or 2 grammes of fibre. Almonds include 3.5 grammes of fibre, iron, calcium, and potassium in a one-ounce serving.

1. Almonds

Apples are delicious in pies and crisps, as well as in fruit salads and porridge. And, with 4.5 grammes of fibre per medium apple, why not eat the whole thing?

2. Apples

Here’s a sneaky entrant: artichokes! One medium artichoke—or a half-cup serving—contains about 7 grams of fiber.

3. Artichokes

A one-cup serving of avocado—a bit less than a whole fruit—provides 10 grams of fiber, 3 grams of protein, and 24% of your daily value of vitamin C.

4. Avocado

At just approximately 200 calories, a cup of cooked barley has more than 6 grammes of fibre. Magnesium, iron, and vitamin B6 are all abundant in barley.

5. Barley

Addition to numerous antioxidants, beets are a good source of potassium, vitamin C, magnesium, iron, and vitamin B6.

6. Beets

On average, a cup of bran cereal contains 5.5 grams of fiber—and adding almond or soy milk will provide an extra gram or two!

7. Bran flakes

It’s low in calories, it’s high in vitamins C and A, and it also features potassium, magnesium, protein, calcium, and iron.

8. Broccoli

Most notably, brown rice is high in both magnesium and fiber, with the latter totaling 3.5 grams per cup.

9. Brown rice

For such a little serving size, chia seeds provide a large amount of fibre. Chia seeds have 10 grammes of fibre per ounce.

10. Chia seeds

A single cup of edamame has 9 grammes of fibre, 12 grammes of protein, and 78 percent of your daily folate need, and may even help prevent cancer.

11. Edamame