11 Ways to Add More Fiber to Your Diet

Pears

One pear contains 5 grams of fiber. Eat the fruit fresh, in sandwiches with almond butter, or make a smoothie with it.

Recipe: Celery juice with pear

Raspberry

Raspberries' rich fiber content comes from the tiny seeds they're studded with. One cup of these low-calorie, sweet-and-tart berries contains 8 grams of fiber. Enjoy raspberries with yogurt for breakfast, as a snack, or as a dessert.

Oatmeal

What could be better on a cool morning than a hot bowl of oatmeal? This grain is an excellent source of soluble fiber, which helps lower cholesterol. Start your day with a serving of oatmeal and you'll get 4 grams of fiber. For an extra 3 grams, top with banana slices (or better yet, stir the banana into the porridge while it's cooking for a more creamy texture).

Artichokes

Each artichoke contains 10 grams of fiber and only 65 calories, making it a light yet filling addition to any diet plan.

Green peas

Frozen peas are a quick and easy way to add more vegetables to a meal. They're very high in fiber: 9 grams per cup.

Whole grain spaghetti

Swapping regular pasta for whole-wheat pasta doubles your fiber intake: 6 grams per cup. Switching to whole-wheat bread or pasta is an easy way to add fiber and whole grains to your diet.

Almond

30 grams or 24 nuts contain 4 grams of fiber. Combine almonds with an apple or pear for a morning snack, and you'll get almost half your daily fiber intake.

Beans

Legumes are one of the best sources of fiber, with 12 to 19 grams per cup. Stuff them with black beans, make bean soup with escarole, or add chickpeas to green salads.

Bulgur

Of all the whole grains, cooked bulgur has the most fiber: 8 grams per cup.

Winter squash

A cup of pumpkin contains 6 grams of fiber. Warm up with a bowl of creamy soup or replace pasta. spaghetti squash.

Popcorn

Popcorn is considered a whole grain and is rich in fiber. When popped in a microwave, 3 cups of this crunchy snack contains 4 grams of fiber and only 90 calories. Don't have the right equipment? Place 3 tablespoons of popcorn in a paper bag, fold the top over several times to keep the bag from popping, and microwave until the popping sounds subside.