12 Foods with More Fiber Than an Apple

As the plant-based eating movement has turned foods like beans and whole grains into diet staples for better digestion and overall health, high-fiber diets have come a long way in the last few years. No longer are high-fiber foods just for older adults and treating constipation!

Pictured Recipe: Cauliflower Fried Rice with Steak

What Is a High-Fiber Diet?

According to the 2020-2025 Dietary Guidelines for Americans, women should aim for at least 25 grams of fiber each day, while men should shoot for at least 31 grams. Here at EatingWell, we consider meals to be high-fiber if they have 8 or more grams per serving, and snacks to be high-fiber if they have 3 or more grams.

There are a slew of health benefits associated with a high-fiber diet, too. Increasing your intake of high-fiber foods has been linked to reduced risks of heart disease, diabetes and cancer. It may also help you lose weight, maintain your weight loss and keep your digestive health in good shape.

It might take some time for your body to adjust to a high-fiber diet if it's a lot different from the way you've been eating. Be sure to add new foods in slowly and drink lots of water to help your body adapt to this healthy eating change. This can prevent or reduce any cramping, bloating, gas or other digestive discomfort that can come with adding a lot of fiber all at once.

Thankfully, there are so many delicious high-fiber foods out there that will help you hit your fiber goal in no time. While apples are commonly thought of as a high-fiber food, which it is—a medium-sized apple has 4 grams—there are plenty of other options that will give you even more fiber bang for your buck.

Here are 12 foods with more fiber than an apple.

1. Raspberries

While all berries are a healthy choice, raspberries (and blackberries) come out on top as far as fiber goes with about 8 grams of fiber per cup—not to mention a healthy dose of vitamin C. While still delicious, nutritious and fiber-rich, strawberries have less fiber than raspberries, coming in at just over 3 grams of fiber per cup and blueberries at about 4 grams.

This recipe for a Raspberry-Peach-Mango Smoothie Bowl is a sweet way to start the day.

2. Black Beans

Hello, fiber! A 1/2-cup serving of black beans offers 6 grams of fiber. Black beans are also a great source of protein, with 7 grams per 1/2-cup serving. Rinse canned beans before use to help reduce the sodium.

For a filling, fiber-packed and easy lunch or dinner, try this Spicy Black Bean Soup.

3. Avocados

Beyond their heart-healthy fats and super-delicious taste, there are seven more reasons to love avocados—specifically, half an avocado offers 7 grams of filling fiber. Holy guacamole!

Try this recipe for Avocado Hummus at your next get-together, for a dip you can feel good about serving.

4. Artichokes

When you think of fiber, artichokes might not be one of the first foods that come to mind—but they should be. A medium artichoke provides 7 grams of fiber. Artichokes are also a good source of potassium, a mineral and electrolyte which is important for heart function and can help maintain normal blood pressure.

Artichoke hearts star in this recipe for Creamy Artichoke Pasta.

5. Lentils

A member of the legume family, lentils are extremely versatile and have a tender bite when cooked. A 1/2 cup of cooked lentils delivers around 8 grams of fiber.

Looking for a creative way to eat more lentils? Try adding them to a smoothie! Aside from fiber, they also have protein that makes a drink filling enough to be a meal. "Plus, their starch provides a nice, creamy texture," says Julie Stefanski, RDN, a spokesperson for the Academy of Nutrition and Dietetics. To save time, cook a batch in bulk, cool and store in 1/2-cup servings in the freezer (thaw before adding to your smoothie).

This Lentil & Roasted Vegetable Salad with Green Goddess Dressing makes for a flavorful lunch or light dinner that can be made in advance.

6. Sweet Potatoes

This favorite fall tuber offers close to 5 grams of fiber in a medium spud with the skin (yes, you can eat the skin!). Sweet potatoes also deliver vitamin A, an important vitamin for healthy vision and immune function.

Turn sweet potatoes into a satisfying meal with this recipe for Chili-Topped Sweet Potatoes.

7. Whole-Wheat Pasta

Swapping in whole-wheat pasta for white is an easy way to get more fiber in your diet. A 1-cup serving of whole-wheat pasta offers 7 grams of fiber, per the USDA, compared to the 2 grams you'll get from the same amount of white pasta.

Try this One-Pot Italian Sausage & Kale Pasta recipe for a hearty, delicious meal you can feel good about.

8. Chickpeas

This little legume delivers a big fiber punch. There are about 6 grams of fiber in 1/2 cup of cooked chickpeas. Also called garbanzo beans, chickpeas are a vegan-friendly source of protein.

Try this 15-minute recipe for Chickpea Curry.

9. Oatmeal

For a fiber-rich and filling breakfast, reach for oatmeal. A 1/2 cup of steel-cut oats has just under 5 grams of fiber and is a satisfying whole grain.

Try switching up your oatmeal game with our Savory Oatmeal with Cheddar, Collards & Eggs.

10. Green Peas

Peas are a plant-protein powerhouse and a great source of fiber. A 1-cup serving of green peas offers 9 grams of fiber, making them the perfect ingredient to sneak into your family's favorite dinner dishes.

We are big fans of them in our Creamy Green Pea Pesto Pasta.

11. Pears

Pears boast an impressive 6 grams of fiber for one medium fruit. Snack on fresh pears & cottage cheese or poach them in cider and serve with whipped cream for a healthy dessert.

You can also cook them to make your own "pearsauce" just the way you would applesauce, says recipe developer Breana Killeen, M.P.H. RD. She recommends adding cardamom and vanilla for extra flavor.

We love pears in our Roasted Butternut Squash & Pear Quinoa Salad.

12. Rye Crispbreads

Swap your whole-wheat crackers for these crispbreads with double the fiber—5-6grams per 3 crispbreads. Top with hummus, guacamole or peanut butter—which add even more fiber—to take your snacking game to the next level.