Nutrition Basics 5 Fabulous Foods to Eat for More Fiber By Shereen Lehman, MS Shereen Lehman, MS Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health. She's a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people. Learn about our editorial process Updated on December 29, 2020 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Jonathan Valdez, RDN, CDCES, CPT Medically reviewed by Jonathan Valdez, RDN, CDCES, CPT Facebook Twitter Jonathan Valdez, RDN, CDCES, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert. Learn about our Medical Review Board Print 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 Verywell / Alexandra Shytsman 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 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 cooked 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, Indian, and Mediterranean 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. Trinidad-Style Curried Channa 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 medium-sized pear has about 6 grams of fiber. Pears also 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. No Sugar-Added Pressure Cooker Poached Pears 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 of cooked black beans 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. Recipes 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, such as a gluten-free pie crust. 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. The Many Health Benefits of Fiber Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. United States Department of Agriculture Agricultural Research Service National Nutrient Database for Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/search. By Shereen Lehman, MS Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health. She's a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Advertiser Disclosure × The offers that appear in this table are from companies that partner with and compensate Verywell Fit for displaying their offer. These partnerships do not impact our editorial choices or otherwise influence our editorial content.