We all know that fiber is essential for maintaining a healthy digestive system, regulating appetite, and even reducing the risk of chronic diseases. While beans often steal the spotlight as the go-to fiber-rich food, there are actually plenty of other delicious and nutritious options that can help you meet your daily needs.
If you’re looking for variety in your diet and want to mix things up, here are five high-fiber foods that aren’t beans, but can still pack a serious punch.
Avocados
Avocados are often celebrated for their healthy fats, but they’re also an excellent source of fiber. One medium California avocado contains 9–10 grams, making it one of the most fiber-dense fruits available.
The creamy texture and mild flavor make them perfect for everything from toast to salads, and they can even be blended into smoothies for a nutrient-packed drink. Plus, avocados are rich in heart-healthy monounsaturated fats, making them a great choice for supporting overall health.
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Berries
Berries  are not only delicious but also a fantastic source of fiber. A half-cup serving of raspberries provides around 4 grams, while blackberries offer 3.8 grams. Blueberries and strawberries contain smaller amounts, but they still contribute to your overall intake.
According to a study, berries are packed with antioxidants and vitamins, which are great for skin health and immune function. Try adding them to your breakfast oatmeal, yogurt, or smoothies to start your day with a boost.
Tropical Fruits
Tropical fruits are not only packed with vitamins and minerals but also offer a significant amount of fiber. Passion fruit is a true superstar, with 12.25 grams per half-cup serving. Guava provides 4.45 grams per half-cup, and pomegranate arils (seeds) offer around 3.4 grams per half-cup.
Other fruits like pears, apples, and oranges also contribute to your intake, with around 3–5 grams per fruit. These fruits are perfect for snacking or incorporating into salads, smoothies, or desserts.
Lentils
Lentils, while often grouped with beans, are technically not beans, but they belong to the legume family and offer similar nutritional benefits. Lentils provide 7.8 grams per half-cup, along with plant-based protein, making them a great addition to your meals.
Whether you add them to soups, stews, salads, or even pasta sauces, lentils are versatile and easy to cook. They’re also packed with iron, which is important for energy production.
Nuts and Seeds
Nuts and seeds are another great way to increase your fiber intake. Almonds, for example, provide 3.5 grams per ounce, while pistachios offer around 3 grams per ounce. Chia seeds are particularly impressive, with nearly 10 grams per ounce. Sunflower seeds and pumpkin seeds are also great sources.
These small but mighty snacks are perfect for tossing on salads, mixing into yogurt bowls, or enjoying on their own as a satisfying snack. They’re also packed with healthy fats and protein, making them a well-rounded, nutrient-dense choice.
