Best Sources Of Fiber

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One of the absolute best sources of fiber is edamame, which are immature soybeans. A single cup of edamame serves up a whopping 9 grams of fiber, not to mention about 12 grams of protein


They’re not as full of fiber as chia seeds, but flax seeds still hold their own: A 2-tbsp serving serves up 5.6 grams of fiber.

Flax seeds

Navy beans—also known as Boston beans, haricot beans, or white beans—are the most fiber-packed of all legumes. A half-cup serving contains a whopping 10 grams of fiber

Navy beans

We have oatmeal for breakfast a few days a week for protein power and carb fuel, but it’s also a significant source of fiber. One cup of uncooked oats packs 10 grams.


A one-cup serving provides more than 5 grams of fiber and 8 grams of protein, as well as iron, magnesium, folate, and all nine essential amino acids.


If you’re looking to add some fiber to your diet, pears are an excellent source. A single medium pear contains 6 grams of fiber—24% of your daily value!


Green peas and edamame are botanically completely different foods. Their nutrition is somewhat similar though, as green peas have 8 grams of fiber per cup, and split peas have twice as much!


Not only is popcorn low in calories, but it’s also high in fiber. A generous four-cup serving clocks in at 7 grams of fiber.


Potatoes actually have numerous health benefits, including about 5 grams of protein in a medium-sized potato, or 7 grams in a large one!


Raspberries are the best source of fiber. A cup contains 8 grams of fiber, as well as half your daily value of vitamin C, and, surprisingly, some omega-3 fatty acids. 



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