Health News Share Email Print Surprising and tasty sources of fiber Reviewed 12/8/2023 Surprising and tasty sources of fiber Eating foods that are rich in fiber is good for us. Fiber keeps things moving through our digestive tract. It may help with weight control too—since it makes us feel full longer. It’s also heart-healthy with its positive effects on cholesterol. For people with diabetes, fiber can help reduce blood sugar levels after meals. So what foods are high in fiber? You can probably guess some—such as beans, whole grains like steel-cut oats, and fruits like prunes and apples. Here are a few other sources of fiber that might surprise you. (Fiber is measured in grams.) HUMMUS 13.5 grams (1 cup, store-bought) AVOCADO 10 grams (medium) PEAS 8.8 grams (1 cup) RASPBERRIES 8 grams (1 cup) PEAR 7 grams (large, with skin) CHIA SEEDS 4.9 grams (1 tablespoon) ARTICHOKE HEARTS 4.8 grams (½ cup, cooked) BAKED POTATO 3.8 grams (medium, with skin) AIR-POPPED POPCORN 3.6 grams (3 cups) ALMOND BUTTER 3 grams (2 tablespoons) GROUND CINNAMON 2.8 grams (2 teaspoons) PEANUT BUTTER 1.6 grams (2 tablespoons, smooth) DARK CHOCOLATE 1 gram (½ ounce) What’s a good way to make sure you’re getting enough fiber? Build your meals around veggies, fruits and whole grains. And don’t forget to read food labels. Learn more about how fiber works in your body. GET THE FACTS Sources Academy of Nutrition and Dietetics. "Easy Ways to Boost Fiber in Your Daily Diet." https://www.eatright.org/health/essential-nutrients/carbohydrates/easy-ways-to-boost-fiber-in-your-daily-diet. Academy of Nutrition and Dietetics. "Fiber." https://www.eatright.org/health/essential-nutrients/carbohydrates/fiber. UpToDate. "Amount of Fiber in Different Foods." https://www.uptodate.com/contents/image/print?imageKey=PI%2F52349&topicKey=PI%2F1996&source=see_link. U.S. Department of Agriculture. "Artichokes." https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/nutrients. Related stories Health information main Health tools go Select a health topic ADHD Aging Alcohol use disorder Allergies Alternative medicine Alzheimer's disease Arthritis Asthma Babies Backs Bladder Bones Brain Breast cancer Cancer Cancer prevention Caregiving Cervical cancer Children and parenting Cholesterol Colds Colorectal cancer Coronavirus Dental care Depression Diabetes Disaster preparedness Down syndrome Ears Eating disorders Emergencies End of life/Palliative care Environmental health Epilepsy Eyes Fall prevention Family and relationships Feet Fitness and exercise Flu Food safety Hair Headache Health assessments Health calculators Healthcare Heart attack Heart health Hepatitis Hernia High blood pressure Hips HIV/AIDS Holiday health Hormones Imaging Incontinence Joints Kidneys Knees Leukemia Liver Lung cancer Lungs Medications Men's health Menopause Mental health Multiple sclerosis Nails Nose Nutrition Obesity Oral cancer Ovaries Pain Parkinson's disease Pets Pneumonia Pregnancy Prostate cancer Rehabilitation Reproductive health Safety School health Sexuality Sexually transmitted infections Skin Skin cancer Sleep Smoking Sports injuries Stomach pain Stress and anxiety Stroke Substance use disorder Summer safety Surgery Teen health Throat Thyroid Travel Vaccines Vascular health Violence Vitamins and supplements Weight management Winter health Women's health Workplace health Wound care i Providers Family Medicine Internal Medicine i Services Home Health Services RSS If you have questions or comments, please contact Randolph Health. Problems reading or opening a page? Legal restrictions and terms of use applicable to this site.