5 High Fiber Food Choices

Quick & Easy Fiber Choices

Almonds: Almonds are among the most fibrous nuts, totaling 3 grams per ounce (about 24 nuts). They 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 of 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).

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