8 Foods With More Fiber Than a Pear

Pears are a great source of fiber, providing about 5.5 grams per medium pear, but many other foods have even more fiber. Fiber is important because it keeps your digestive system running smoothly, helps maintain healthy cholesterol levels, and can even help you feel full longer.

1. Chia Seeds

Fiber: 10 grams per 2 tablespoons (1 ounce)

Chia seeds are tiny but mighty. They’re loaded with fiber and omega-3 fatty acids, which are good for heart health. Chia seeds swell when soaked, so you can make chia pudding by mixing them with milk or a plant-based alternative. Sprinkle them on yogurt, oatmeal, or smoothies for an easy fiber boost.

2. Split Peas

Fiber: 8.2 grams per 1/2 cup serving, cooked

Split peas are legumes that are rich in soluble fiber, which can help lower cholesterol. They also provide protein and B vitamins. Split pea soup is a classic way to enjoy this fiber-rich food. You can also add them to casseroles or curries for a filling boost of nutrients.

3. Raspberries

Fiber: 8 grams per 1 cup serving

Raspberries are one of the highest-fiber fruits available. They also contain antioxidants that support overall health. You can eat them fresh, add them to cereal or yogurt, or blend them into smoothies. Frozen raspberries work well in baked goods or as a sweet topping for oatmeal.

4. Lentils

Fiber: 7.8 grams per 1/2 cup serving, cooked

Lentils are an affordable source of fiber. They also contain plant-based protein, iron, and folate. You can add lentils to soups, stews, salads, or even mash them into veggie patties. For a simple lunch, try a lentil salad with tomatoes, cucumbers, and a light vinaigrette.

5. Pinto Beans

Fiber: 7.7 grams per 1/2 cup serving, cooked

Pinto beans are frequently used in burritos, chili, or bean salads. In addition to fiber, they’re also rich in protein and several important vitamins and minerals. Cooking a big batch at home and storing in the fridge makes it easy to add fiber to any meal.

6. Black Beans

Fiber: 7.5 grams per 1/2 cup serving, cooked

Black beans are high in fiber but also packed with protein and antioxidants. You can add them to salads, tacos, burrito bowls, or soups. Even a simple black bean dip with avocado and lime juice is a tasty way to get extra fiber.

6. Avocado

Fiber: 7 grams per 1/2 avocado

Avocados are creamy, delicious, and packed with fiber. They’re also rich in healthy fats, potassium, and vitamin E. Enjoy avocado in salads, on toast, or in guacamole. Even adding a few slices to a sandwich increases both fiber and flavor.

8. Lima Beans

Fiber: 6.6 grams per 1/2 cup serving, cooked

Lima beans are another fiber-rich legume. They are also a good source of protein, iron, and magnesium. Lima beans can be added to soups, stews, or salads. For a creamy side dish, mash cooked lima beans with a little olive oil and seasoning.

Tips to Add More Fiber to Your Diet

Fiber is an essential part of a healthy diet, and it’s easy to get more by incorporating these foods. By adding lentils, beans, seeds, fruits, and vegetables into your meals, you can feel fuller, keep your digestion healthy, and protect your heart.

Use these tips to increase your fiber intake from food:

• Start slow: If you’re not used to eating a lot of fiber, increase your intake gradually to avoid stomach bloating or discomfort.
• Drink plenty of water: Staying hydrated helps keep your digestion running smoothly. Some forms of fiber absorb water to form a gel in the digestive tract.
• Mix fiber sources: Combine fruits, vegetables, whole grains, legumes, and seeds to meet your daily fiber and other nutrient needs.