5 High Fiber Foods (that aren’t Grains)

According to the Mayo Clinic, women should aim to get 21-25 grams of fiber per day while men should get 30-38 grams per day.

 

Here are some of the best (and healthiest) ways:

  1. 1 cup of raspberries: 8 grams
  2. 1 cup of cooked split peas: 16.3 grams
  3. 1 medium artichoke: 10.3 grams
  4. 1 medium pear: 5.5 grams
  5. 1 cup of broccoli: 5.1 grams

In comparison, 3/4 cup of bran flakes contain 5.3 grams of fiber, just barely better than broccoli and not as good as a pear.  Per serving the above foods will also provide far more nutritional value in the form of vitamins, minerals, polyphenols and bioflavonoids, along with the fiber than bran flakes ever will.

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