Almonds: Almonds are among the most fibrous nuts, totaling 3 grams per ounce (about 24 nuts). They also are an excellent source of vitamin E, magnesium, manganese, and calcium.
Artichokes: One medium artichoke offers 7 grams of fiber, comparable to a can of baked beans. This low-cal veggie (about 60 calories each) contains vitamin C, iron, calcium, and potassium.
Barley: One cup of this cooked grain provides around 25% of the recommended daily intake for fiber, plus selenium, tryptophan, copper and manganese. Studies also indicate that barley’s high soluble-fiber content may substantially lower cholesterol levels.
Lentils: Red, yellow, and black lentils boast nearly 63% of the recommended daily value for fiber per cup. That same cup also includes more than 17 grams of protein, as well as iron, B vitamins, and folate.
Pears: One medium pear packs 5 grams of fiber-the same as a bowl of bran flakes-and is a good source of vitamin C, copper, and vitamin K (all for just 120 calories).