6 High-Fiber Foods That Can Rival (or Beat) Beans

Beans are often praised for their high fiber content—and rightly so. Just half a cup of cooked black beans contains about 7.7 grams of fiber, making them a great step toward meeting your daily needs. For adults, the recommended daily fiber intake is:

• Women (19–50 years): 25–28 g
• Women (51+ years): 22 g
• Men (19–50 years): 31–34 g
• Men (51+ years): 28 g

But what if beans aren’t your favorite? Thankfully, there are plenty of other nutrient-rich foods that can help you reach your fiber goals while adding variety to your meals. Here are six delicious options with impressive fiber levels—and some simple ways to enjoy them.

1. Chia Seeds
Fiber content: 1 ounce (about 2 tablespoons) = 9.75 g
These tiny seeds pack a big nutritional punch. Along with fiber, they provide plant-based omega-3 fatty acids and protein, supporting heart health and satiety. Chia seeds absorb liquid, creating a gel-like texture perfect for smoothies, overnight oats, or puddings. Try sprinkling them over nut butter toast or mixing them into yogurt for a quick fiber boost.

2. Avocado
Fiber content: 1 avocado = 9.25 g
Known for their creamy texture and heart-healthy fats, avocados also deliver a notable fiber load—around 5 g per half fruit. They’re incredibly versatile: mash them for dips, blend them into dressings, slice them onto toast, toss them into salads, or add them to smoothies for a nutrient upgrade.

3. Green Peas
Fiber content: 1 cup (cooked) = 8.8 g
Peas offer more fiber per cup than a half-cup of black beans, plus nearly 9 g of plant-based protein. They provide both soluble and insoluble fiber, which support a healthy gut microbiome. Blend them into pesto, stir them into pasta, or puree them with chickpeas and herbs for a tasty, fiber-rich dip.

4. Artichokes
Fiber content: 1 medium artichoke = 8.75 g
Often overlooked, artichokes are among the highest-fiber vegetables. Fresh or canned, they can be added to salads, grain bowls, pastas, or even pizza. Their mild, earthy flavor pairs well with various herbs and spices, making them easy to incorporate into everyday meals.

5. Raspberries
Fiber content: 1 cup = 8 g
One of the most fiber-rich fruits, raspberries also provide antioxidants and polyphenols that support immune and brain health. Enjoy them on their own, mix them into yogurt or cereal, or make a homemade raspberry jam to spread over whole-grain toast.

6. Lentils
Fiber content: ½ cup (cooked) = 7.8 g
Lentils are a pantry staple for good reason. They cook faster than many other legumes and deliver nearly 8 g of fiber per half-cup serving, plus protein and iron. Add them to soups, grain bowls, curries, or pasta sauces for a simple way to boost nutrition and flavor.