Here are the best sources of fiber

A one-ounce serving of almonds has 3.5 grams of fiber, as well as iron, calcium, and potassium.

Almonds

We love apples in pies and crisps, cut up for fruit salad or oatmeal,A single medium apple contains 4.5 grams of fiber.

Apples

One medium artichoke—or a half-cup serving—contains about 7 grams of fiber. Other surprise benefits of an artichoke include the 4 grams of protein they contain

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.

Avocado

A cup of cooked barley contains more than 6 grams of fiber, at a cost of only about 200 calories.

Barley

In addition to numerous antioxidants, They’re also an excellent source of fiber, delivering nearly 4 grams per one-cup serving.

Beets

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

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.

Broccoli

brown rice is still the healthier option. Most notably, brown rice is high in both magnesium and fiber.

Brown rice

contains 10 grams of fiber, as well as 23% of your daily value of magnesium and 17% of your calcium.

Chia seeds

10 High Fiber Meals to add to your diet