A well-known digestive regulator, fiber aids satiety and helps keep blood sugar levels even by slowing glucose absorption. These high-fiber choices may surprise you.
|Almonds||Among the most fibrous nuts — 3 grams per ounce (about 24 nuts) — almonds are also an excellent source of healthy fats, 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 vegetable (about 60 calories each) also contains vitamin C, iron, calcium, and potassium.|
|Barley||One cup of this cooked grain provides around 25 percent of the dietary reference intake (DRI) for fiber, plus trace minerals. Studies also indicate that barley's high soluble-fiber content may substantially lower cholesterol levels.|
|Lentils||Red, yellow, and black lentils boast nearly 63 percent of the DRI for fiber per cup. That same cup also includes more than 17 grams of protein, as well as iron, B vitamins, and folate.|
|Pears||A medium pear packs in 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).|