Here are the 10 best sources of fiber

Edamame

A single cup of edamame serves up a whopping 9 grams of fiber, not to mention about 12 grams of protein, 78% of your daily value of folate, and may even help prevent certain types of cancer.

Flax seeds

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. 

Navy beans

Navy beans—also known as Boston beans, haricot beans, or white beans—are the most fiber-packed of all legumes.

Oats

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

Quinoa

Quinoa has received attention as something of a superfood in recent years for its numerous health benefits. A one-cup serving provides more than 5 grams of fiber and 8 grams of protein

Pears

Thinking about adding pears to your next grocery list? If you’re looking to add some fiber to your diet, pears are an excellent source.

Peas

Their nutrition is somewhat similar though, as green peas have 8 grams of fiber per cup, and split peas have twice as much!

Popcorn

Go ahead and pop a bowl of popcorn for your next movie night or TV binge session. Not only is popcorn low in calories, but it’s also high in fiber. 

Potatoes

Potatoes have gotten a bad rap over the years, but that’s mostly due to the fried varieties. Potatoes actually have numerous health benefits, including about 5 grams of protein

Raspberries

Among your common supermarket fruit, raspberries are the best source of fiber. A cup contains 8 grams of fiber, as well as half your daily value of vitamin C

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