It’s solid advice! A big apple gives you about 5 grams of fiber—a great start.
But what if you want to supercharge your fiber intake for better gut health, lasting energy, and feeling full and satisfied?
Fiber is the unsung hero of a thriving body, and there’s a whole world of foods that pack even more of it.
I geeked out on the research and found some deliciously surprising options. Swapping or adding these into your meals is a simple, powerful upgrade.
Here are 11 foods with more fiber than an apple:
1.Lentils (15.6g/cup):
Fiber content: 15.6 grams per cooked cup or 55.7% of the DV3
Health benefits: Lentils are an excellent source of fiber, with a 1-cup serving covering over half of your daily needs. They’re also one of the most protein-rich plant foods you can eat, providing 17.9 grams of protein per cup. Protein and fiber slow digestion and stimulate the release of satiety hormones, helping you feel full after eating. Their high protein and fiber content make lentils a smart choice for weight management.
How to use it?Add lentils to salads, soups, curries, or grain bowls for a boost of protein and fiber. They can also be used in plant-based dishes, like veggie burgers or veggie meatballs.
2.Dried Figs (14.6g/cup):
Fiber content: 14.6 grams per cup or 52.1% of the DV5
Health benefits: Dried figs are soft, chewy, and naturally sweet, making them a healthy substitute for sugary treats, like candy. In addition to being an excellent source of fiber, figs are high in vitamins and minerals, like magnesium, B6, and calcium. A cup of dried figs contains 101 milligrams of magnesium, or 24% of the DV.6
How to use it?Dried figs make a delicious and filling snack when paired with high-protein foods, like cheese. They can also be tossed into smoothies and added to baked goods for extra fiber.
3.Avocados (13.5g/avocado):
Fiber content: 13.5 grams per 201-gram avocado or 48% of the DV7
Health benefits: Avocados are packed with fiber, healthy fats, and vitamins and minerals like folate, magnesium, and vitamin C. Studies show that eating avocados may benefit your gut by supporting the growth of beneficial bacteria in the digestive tract and increasing the production of short-chain fatty acids, compounds that protect and maintain gut health.
How to use it? Slice avocados and add them to salads, smoothies, grain bowls, and tacos, or use them to make homemade guacamole.
4.Blackberries (7.63g/cup):
Fiber content: 7.63 grams per cup or 27.2% of the DV 9
Health benefits: Blackberries are sweet, juicy, and loaded with fiber. These fiber-rich berries also provide a variety of protective plant compounds, including phenolic acids and anthocyanins, which have powerful anti-inflammatory and antioxidant properties. Blackberries are also high in essential vitamins and minerals like magnesium, vitamins C and K, and manganese.
How to use it?Enjoy blackberries as a naturally sweet topping for oatmeal, chia pudding, and smoothie bowls, or add frozen blackberries to smoothies and baked goods.
5.Raspberries (8g/cup):
Fiber content: 8 grams per cup or 28.5% of the DV11
Health benefits: Raspberries contain an impressive 8 grams of fiber per cup, making them one of the most fiber-rich fruits you can eat. Research shows that regularly incorporating berries into your diet could help protect against common health conditions like heart disease and certain cancers. This is because berries, like raspberries, are high in powerful compounds such as anthocyanins and ellagitannins, which protect cells from oxidative damage. Raspberries are also a good source of several vitamins and minerals, like vitamin C, manganese, and vitamin K.
How to use it?Blackberries are delicious in homemade baked goods, oatmeal, smoothies, and yogurt parfaits. They can also be enjoyed as a simple snack paired with nuts or cheese.
6.Chia Seeds (9.75g/oz):
Fiber content: 9.75 grams per ounce or 34.82% of the DV13
Health benefits: Chia seeds are versatile, shelf-stable, and packed with nutrients, which is why they should be a staple in your pantry. An ounce of chia seeds covers over a third of your daily fiber needs and also covers over 20% of your needs for the minerals magnesium, selenium, manganese, and copper.
How to use it?You can enjoy chia pudding as a fiber-packed breakfast or snack, sprinkle chia seeds over oatmeal, salads, and smoothie bowls, or mix them into baked goods like muffins and breads for an easy nutrition boost.
7.Sweet Potato (6.6g/cup):
Fiber content: 6.6 grams per cup or 23.57% of the DV14
Health benefits: Sweet potatoes are root vegetables that contain important nutrients, like fiber. A cup of cooked sweet potato covers over 20% of your fiber needs and also delivers a number of vitamins and minerals, like vitamin A, B6, vitamin C, and potassium. Sweet potatoes get their bright orange hue from carotenoids, like beta-carotene, which have potent cellular-protective effects. Studies show that eating carotenoid-rich foods may reduce your risk of several chronic diseases, including certain cancers and heart disease.
How to use it?Roast whole sweet potatoes or mash them for a simple side dish, and incorporate roasted sweet potatoes into salads, soups, and grain dishes.
8.Barley (6g/cup):
Fiber content: 6 grams per cooked cup or 21.4% of the DV16
Health benefits: Barley is a whole grain that’s known for its high fiber content. Swapping low-fiber grains, like white rice, with high-fiber grains, like barley, is an easy way to boost your intake of this important nutrient. In addition to fiber, barley is a good source of selenium, iron, and several B vitamins, making it an all-around nutritious carb option.
How to use it?Enjoy barley as a side dish sprinkled with fresh herbs or add barley to soups and stews for a hearty, chewy texture.
9.Pears (7.1g/fruit):
Fiber content: 7.1 grams per large 230-gram fruit or 25.3% of the DV17
Health benefits: Pears' high fiber content makes them a beneficial fruit for people who experience constipation. The fiber found in pears can soften stools, making them easier to pass and promoting more regular bowel movements. Pears also contain flavonoid antioxidants, which support overall health by reducing inflammation and preventing cellular damage.
How to use it?Slice pears onto salads, oatmeal, and cereal, or try pears as a substitute for apples in baked goods, like muffins and cakes.
10.Cacao Nibs (8g/oz):
Fiber content: 8 grams per ounce or 28.57% of the DV20
Health benefits: Cacao nibs provide an impressive 8 grams of fiber per ounce, making them a simple way to increase your daily fiber intake. They’re also rich in minerals such as copper, magnesium, and manganese, along with flavonoid antioxidants like catechin, epicatechin, and procyanidins.
How to use it? Cacao nibs have a bitter, chocolatey taste and can be used to increase the fiber and overall nutrition of dishes like yogurt parfaits, oatmeal, and baked goods.
11.Flaxseeds (7.64g/oz):
Fiber content: 7.64 grams per ounce or 27.2% of the DV22
Health benefits: Flaxseeds are rich in fiber, healthy fats, and essential minerals. They’re particularly helpful for gut health, with research suggesting that flaxseeds may relieve constipation and support the growth of beneficial bacteria in the digestive system.
How to use it? Try adding ground flaxseed to recipes like baked goods, oatmeal, yogurt, and smoothies for a simple way to increase their nutritional benefits.
The Bottom Line:
Apples are a healthy, fiber-rich fruit, but they’re far from the richest source of fiber you can eat.
Foods like lentils, raspberries, avocados, chia seeds, and barley provide significantly more fiber per serving than apples and offer other valuable nutrients like protein, vitamins, minerals, and antioxidants.
Try including a variety of fiber-rich foods into your diet to meet your daily fiber needs while supporting overall health!
The real takeaway?
Vibrant health isn’t about one magic food. It’s about stacking small, smart choices. Every fiber-rich meal, every nutrient-dense snack—it all adds up to more energy, a happier gut, and a stronger you.
It’s these daily fundamentals, woven together, that create lasting well-being.
What’s one food from this list you’d like to try more often? Or what’s your current go-to for feeling energized? Share below—I love hearing what works for you. 👇
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