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).