10 foods with more fiber than a pear

Fiber is essential for overall health, promoting a feeling of fullness, helping to regulate blood sugar and cholesterol levels, and supporting digestion and gut health.

Among the richest sources of fiber are pears, with one medium-sized fruit offering about six grams, or about 20 percent of the daily value (DV), based on the recommended intake of 28 grams per day for adults.

But many other foods contain even more fiber per serving than pears. Here are 10 of them.

• Fiber content: 10 grams per canned cup or 35% of the DV
• Health benefits: Chickpeas offer an impressive amount of fiber, but they are also rich in other beneficial nutrients, such as plant protein, iron, folic acid, manganese and zinc.. Zinc is essential for immune health, while manganese “aids metabolism, helps regulate blood sugar, and supports antioxidant defenses,” says Dani Dominguez, MS, RDN, registered dietitian nutritionist and founder of SunBright Wellness. Health.
• How to use it: Add them to salads or grain bowls, or make hummus.

• Fiber content: 8 grams per cup or 29% of the DV
• Health Benefits: Raspberries Are a Great Snack for Weight ManagementDominguez said. They are low in calories and high in fiber, which can help reduce cravings and overeating. They’re also “full of antioxidants, which help support the immune system and reduce inflammation.”
• How to use it: Snack on them by the handful or mix them into smoothies, oatmeal or homemade sorbet. Ali McGowan, MS, RD, LDN, Boston-area dietitian and founder of Sprout Out Loud, said Health she loves to “add them to Greek yogurt or mix them with chia seeds for an easy, naturally sweet jam.”

• Fiber content: 10 grams per ounce (two tablespoons) or 36% of the DV
• Health benefits: Chia seeds pack a major nutritional punch in a very small package. They are an excellent source of proteinwhich are necessary for growth, repair and maintenance of most structures in the body, and they are rich in omega-3 fatty acids which help reduce inflammation and support heart health, said Brittany Brown, RD, IBCLC, CDE, a registered dietitian and lactation consultant in Nova Scotia. Health.
• How to use it: Once soaked, chia seeds form a pudding-like texture that can be mixed with overnight oats or mixed with milk and fruit for a quick pudding, McGowan said. Chia seeds also make a crunchy and satisfying topping for yogurt, oatmeal, salads and pancakes.

• Fiber content: 16 grams per cooked cup or 57% of the DV
• Health benefits: Lentils are powerhouses of fiber, providing more than half of your daily needs in just one cooked cup. Additionally, McGowan stated: they are rich in protein, iron and potassiumwhich contribute to the production of red blood cells and heart health.
• How to use it: “Lentils are a fantastic substitute for ground meat; I love using them in tacos for an affordable way to feed a crowd,” Brown said. Legumes also work well in salads, grain bowls and soups.

• Fiber content: 10 grams per cup cubed or 36% of the DV
• Health benefits: “Avocados are nutritional superstars,” Dominguez said. In addition to being high in fiber, they are also a good source of potassium and provide heart-healthy monounsaturated fats that help reduce inflammation. They are also rich in vitamins K and Ewhich support skin health, immune function and proper blood clotting.
• How to use it: There are countless ways to use avocado in cooking. “I love mashing it on sourdough with flaky sea salt or adding it to turkey burgers,” McGowan said. Meanwhile, other dietitians love adding it to salads, smoothies, and even ice cream.

• Fiber content: 8 grams per cooked cup or 29% of the DV
• Health benefits: “Edamame is both high in fiber and protein, keeping you full for hours” said Brown. These soybeans also provide a variety of nutrients, including B vitamins, calcium, copper, magnesium, phosphorus, potassium and iron, which support metabolic, immune, bone and heart health.
• How to use it: Take them straight from the pod (perhaps with a pinch of sea salt) or shell them and add them to salads, soups, noodle dishes, stir-fries, and protein bowls.

• Fiber content: 8 grams per cooked cup or 29% of the DV
• Health benefits: In addition to fiber, sweet potatoes are packed with nutrients, including potassium and vitamin C, Dominguez said. They also contain beta-carotenewhich your body converts into vitamin A for healthy skin and vision.
• How to use it: You can roast or mash sweet potatoes, turn them into fries, or incorporate them into waffles, pancakes, and soups. To get the best value for fiber, be sure to leave the skins on.

• Fiber content: 9 grams per half cup or 32% of the DV
• Health benefits: Almonds are full of fiber and also provide nutrients like protein, heart-healthy fats, vitamin E, magnesium, manganese, and copper. Together, these make almonds are a great way to support metabolic, heart, immune, and bone health.
• How to use it: Add almonds to homemade trail mixes, granola bars, baked goods, oatmeal, yogurt bowls and salads. For the greatest health benefits, choose raw, unsalted almonds.

• Fiber content: 15 grams per cooked cup or 54% of the DV
• Health benefits: Just one cup of these beans provides more than half the recommended daily value of fiber. They’re also a good source of protein and magnesium, which support muscle recovery and energy metabolism, McGowan said. More, black beans stand out from other varieties due to their high antioxidant content.
• How to use it: Whether mixed into chili, rice, stir-fries, dips or salads, the neutral flavor of black beans works well in many recipes. You can even incorporate them into brownies, Dominguez added.

• Fiber content: 7 grams per cooked medium or 25% of the VQ
• Health benefits: Artichokes make up a quarter of your daily fiber needs and are also a good source of folate, calcium, magnesium, phosphorus and potassium.
• How to use it: Add whole cooked artichoke hearts to salads, sandwiches, stews or dips. Or enjoy them on their own with a creamy dip.

When looking to increase your fiber intake, pears are a great place to start. However, many other foods contain even more fiber per serving than a pear, including raspberries, almonds, chia seeds and lentils.

One thing to remember: If you’re not used to eating a lot of fiber daily, it’s important to start slowly. “When increasing your fiber intake, it’s best to do so gradually, as a sudden jump can cause gas, bloating, or an upset stomach,” McGown explained. “Try adding a small portion of fiber-rich foods to one meal or snack at a time, and slowly increase by three to five grams each week until you reach your daily goal.”