Quinoa
Quinoa
One uncooked cup of quinoa will provide 12 grams of fiber. Quinoa is very healthy and can be used in a plethora of recipes, and you can use it as a substitute for less-healthy rices, oatmeals, or even meats. Try a quinoa salad to get a huge fiber boost.
Apples
Apples
A medium sized apple has 4.4 grams of fiber. The fiber count includes the outer skin. Apples are delicious fruit and can provide a healthy percentage of the fiber you need in your diet.
Black Beans
Black Beans
One cup of black beans has an astonishing 30 grams of fiber. However, keep in mind, that although most beans carry a decent amount of fiber, they are not equal. Black beans will provide the highest level of fibers in the bean family.
Avocado
Avocado
One cup of sliced avocado will contain 10 grams of fiber. Avocado is rather delicious and can be combined with many things. Add this to your diet in the form of spreads on sandwiches, chip dip, or on a salad.
Oats
Oats
It only takes 1 cup of oats to receive a whopping 16 grams of fiber. It is extremely important to make oats an addition to your diet. Oats are one of the few food products that provide such large amounts of fiber.
Berries
Berries
There are a large variety of berries; including, strawberries, blueberries, raspberries, and much much more. You can get about 3 grams of fiber from a cup of strawberries to 8 grams of fiber from a cup of raspberries. Other berries may very in between or even go upwards of 12 grams.
Nuts
Nuts
Much like berries, nuts come in a variety of forms. Therefore, the fiber intake can vary significantly from one to the other. However, you can expect to get about 5 to 20 grams. Cashews will provide the least amount at 4.3 and honey roasted almonds will provide 20 grams of fiber. Other nuts will follow in between this range.
Chia Seeds
Chia Seeds
Chia seeds provide 10 grams of fiber per 1 oz. These seeds are additionally full of protein, and have been know to assist in weight loss. You can also use them to make an awesome egg substitute.
Leafy Greens
Leafy Greens
Leafy greens, depending on which kind you are eating, can provide between 5-15 grams of fiber per cup. These includes lettuce, spinach, collard greens, and much more.
Brown Rice
Brown Rice
Brown rice is a great source of fiber. Cooked brown rice can provide 3.5 grams per cup. Grill yourself some chicken and eat it with a medium bowl of rice. You will get a large portion of fibers along with a large portion of proteins.
Broccoli
Broccoli
One cup of chopped broccoli will provide 2.4 grams of fiber. Broccoli is a much recommended addition to any diet. It is incredibly healthy and full of other great nutrients. Along with vitamin C and iron, you will get an additional 2.6 grams of protein.
Flax Seeds
Flax Seeds
Flax seeds have 2.8 grams of fiber per tablespoon. While it's not as much fiber as some other foods on the list, you can easily add these little seeds to any meal for an instant fober boost.
Asparagus
Asparagus
Asparagus provides 0.3 grams of fiber per stalk. This vegetable will need to be paired with other leafy greens to get a larger portion of fibers in your diet. Unless you are rather fond of asparagus, than just be sure to eat quite a few stalks.

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