Almonds are the obvious winner, but most nuts offer at least 1 or 2 grammes of fibre. Almonds include 3.5 grammes of fibre per one-ounce serving along with iron, calcium, and potassium.
We enjoy eating apples whole, in fruit salads or oatmeal, or in pies and crisps. Moreover, because a single medium apple has 4.5 grammes of fibre, why not eat the whole thing.
Artichokes are a stealthy participant. A half-cup portion, or one medium artichoke, has roughly 7 grammes of fibre. The 4 grammes of protein, 25% of the recommended daily intake of vitamin C, and 19% of the recommended daily intake of magnesium are additional unexpected advantages of one artichoke.
If you like fibre, get ready for some guacamole because avocado is a great source of it. One cup of avocado, little less than a whole fruit, offers 10 grammes of fibre, 3 grammes of protein, and 24% of your daily value for vitamin C. (And given that you're reading this, you definitely are.)
Over 6 grammes of fibre can be found in a cup of cooked barley for less than 200 calories. Magnesium, iron, and vitamin B6 are all nutrients that are abundant in barley.
Clearly, "Nature's sweet" is considerably healthier than the name implies. Beets are a good source of potassium, vitamin C, magnesium, iron, and vitamin B6, in addition to a variety of antioxidants. They include roughly 4 grammes of fibre per cup, making them a fantastic source of fibre as well.
A bran flake breakfast cereal is one of the best ways to eat bran, which is the tough outer coating of cereal grains. A cup of bran cereal typically has 5.5 grammes of fibre, and if you add almond or soy milk, that number will go up by one or two!
You've undoubtedly heard that broccoli is healthy your entire life. It contains potassium, magnesium, protein, calcium, iron, and vitamins C and A in addition to having a low calorie count and little calories. Additionally, a cup of chopped broccoli has 5 grammes of fibre in it.
Brown rice is still the better choice, but white rice isn't as horrible as some people make it out to be. Most importantly, brown rice has a lot of magnesium and fibre, with 3.5 grammes per cup.