Basics Print 5 Fabulous Foods to Eat for More Fiber By Shereen Lehman, MS Updated July 31, 2019 Medically reviewed by a board-certified physician More in Basics Hot Topics Food Safety 1 Why You Need More Fiber GARO/PHANIE/Passage/Getty Images Increase your fiber intake by eating more fresh fruits and vegetables and choosing whole grains instead of refined grains. It also helps to and up your intake of legumes. Want something more specific? Here are five fiber-rich foods (and recipes) that should be on your next shopping list. 2 Raisin Bran Judd Pilossof / Getty Images If you typically start your day with a bowl of cereal, take a look at the label to see how much fiber you're getting per serving. If it's only a couple of grams, then think about switching to raisin bran. One cup of raisin bran cereal has more than 7 grams of fiber. There are several brands available in your grocery store, or you can make your own with any bran cereal — just add some raisins (or for variety, try dried cranberries or blueberries). You can also use raisin bran cereal (or raisin and bran separately) in recipes to make muffins or bars —perfect for breakfast on the go (you know — for those days you sleep a little too late). 3 Chickpeas Verywell / Alexandra Shytsman Maybe you call them garbanzo beans — they're the same thing. One-half cup of chickpeas has 6 grams fiber, plus chickpeas are rich in protein, iron, potassium, and magnesium. You have a couple of options with chickpeas — you can buy dry chickpeas and soak them in water for twelve hours, or just buy canned chickpeas that are ready to use right away. Chickpeas are one of the main ingredients in hummus, and you'll find them in a number of Spanish and Indian dishes. They can be served hot or cold. Open a can of chickpeas, rinse them and let them dry for a couple of minutes. Then you can use them as a salad topping, as an ingredient in soups, stews or side dishes, or use them to make a tasty, healthy snack. 4 Pears Verywell / Alexandra Shytsman It's good to have some fresh fruit in the house for quick snacking. Pears are particularly good because they're low in calories, a good source of vitamins and minerals, and they're an excellent source of fiber. One cup of pear slices (probably about one pear) has 8 grams of fiber. Pears are easy to keep — they don't require refrigeration as long as the peel is intact. Once you slice the pears, they should be eaten or refrigerated. Pears can also be served as dessert. There are several varieties of pears, with a range of textures and flavors. 5 Black Beans Verywell / Alexandra Shytsman Black beans are traditionally found in Latin dishes, but they're becoming more common in other cultures. Black beans are very high in fiber — one cup has 15 grams. They're also an excellent source of protein, minerals and B vitamins. Buy dry black beans and soak them in water or purchase canned black beans that are ready to use right away. Black beans can be served as a side dish or used as an ingredient in soups and other dishes. 6 Almonds Verywell / Alexandra Shytsman Almonds are easy to find in any grocery store. Grab a handful as a snack, toss a few on top of a salad, or add them to your yogurt, or use them as an ingredient in a variety of dishes. One ounce of almonds (about 23 nuts) has just under 4 grams fiber. They're also rich in monounsaturated fats, similar to the fats in olive oil. You can store almonds at room temperature, but it's better to keep them in the fridge. If you have a bunch, you need to store for a long time, keep them in the freezer. Was this page helpful? Thanks for your feedback! Looking to lose weight? Our nutrition guide can help you get on the right track. Sign up and get it free! Email Address Sign Up There was an error. Please try again. Thank you, , for signing up. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources United States Department of Agriculture Agricultural Research Service National Nutrient Database for Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/search.