Fiber and oats are two words that seem to go hand in hand. It’s because oatmeal is a great source of fiber, with 4 g of fiber per serving.
But many times, we want other options too, so here we discuss 10 foods that have more fiber than oatmeal.
Many people don’t get enough fiber in their diet and this can have detrimental effects on our health in the long-term.
So in this article, you’ll learn about the best high fiber foods besides oatmeal.
Fiber has many health benefits, including:
- regulating bowel movement
- supporting digestive health
- enabling blood sugar regulation
- keeping you full for longer, and
- suppressing appetite and reducing cravings
1. Chia Seeds
Chia Seeds: 2 tbsp (14 g) – 4.88 g fiber
Chia seeds have a lot going for them. They are rich in fiber, protein, and healthy fat. Their fiber content is so high at 35% by weight.
Chia seeds also absorb a lot of liquid and expand, and are considered a replacer for eggs in egg-free baking.
Since chia seeds have an excellent nutrition profile and also absorb liquid, they can be quite filling, keeping you full for a long time.
How they can be consumed: Chia Pudding
2. Navy Beans
Navy Beans: 1/2 cup – 4.75 g fiber
Beans are generally high in fiber, but navy beans are one of the highest sources for them. They are also a source of plant-based protein and a host of vitamins and minerals like folate (vitamin B9) and potassium.
Folate is important for protein metabolism and works together with iron and vitamin B12 for red blood cell development.
How they can be consumed: Navy Bean Soup
Avocado: ½ small avocado – 4.55 g fiber
Not that we need any more reasons to love avocadoes more than we already do, but did you know that this creamy, versatile fruit is a great source of fiber?
It is also a source of healthy fat, which promotes cardiovascular health, as well as skin health. You can even use them to replace some of the fat in baked goods.
It’s the combination of fat and the fiber that makes avocadoes filling and satisfying.
How they can be consumed: Guacamole, Avocado Chocolate Mousse
4. Green Peas
Green Peas: ½ cup – 4.13 g fiber
The humble green pea is often overlooked, but this vegetable is a good source of fiber and has more protein than other vegetables.
It’s also very convenient and cheap because you can easily buy it frozen, and it doesn’t require any chopping.
It’s as easy as throwing it into your dish! We like to use it when we are in a hurry but still want to get our vegetables in.
How they can be consumed: Matar Masala (Green Peas Curry), Split Pea Soup
Chickpeas: ½ cup – 6.55 g fiber
Chickpeas, one of the most popular sources of plant protein, is also an excellent source of fiber, even when compared to other legumes.
It is a source of both soluble and insoluble fiber. Soluble fiber promotes gut health, by being food for the good bacteria in our digestive tract.
How they can be consumed: Hummus, Mediterranean Chickpea Salad
Lentils: ½ cup – 7.8 g fiber
Lentils are another type of legume and are a popular source of plant protein in many countries. They have even more fiber than beans.
The great thing about lentils is that most varieties require no soaking, or less soaking, than beans. They also cook a lot quicker.
How they can be consumed: Mujadara (Lentils and Rice with Crispy Onions)
Okra: 12 pods – 4.56 g fiber
Ever heard of okra? It is a popular vegetable in the Southern US, as well as in Asia. A good source of soluble and insoluble fiber, which helps regulate blood sugar levels and appetite.
If you’re new to okra, follow an easy on how to prepare it and ease into it. It can get slimy, and many people are put off by this.
How they can be consumed: Roasted Okra, Gumbo, Pickled Okra
Raspberries: 1 cup – 4 g fiber
Raspberries are a delicious source of fiber. They have a lot more than many other fruits and are also a great source of antioxidants, which help lower the risk for many diseases like cardiovascular disease and cancer.
They are also known to help fight aging. You can buy them frozen, this way they are cheaper, more convenient, and available all year round.
How they can be consumed: Smoothie, Oatmeal, Granola
9. Collard Greens
Collard Greens: 1 cup, cooked – 5.19 g fiber
If you love leafy greens, Collard greens is for you. It is a popular leafy vegetable in the Southern US, are a great source of fiber, even when compared to other leafy greens.
They are also rich in vitamin K, beta-carotene (which your body converts to vitamin A), and many other nutrients.
Not as trendy as kale, or as popular as spinach, but so healthy and one of the best high fiber foods you can get!
How they can be consumed: Sauteed Collard greens
10. Shirataki Noodles
Shirataki Noodles: 4 oz (112 g) – 3 g fiber
Per serving, shirataki noodles have a little less fiber than oats, but they are worth mentioning because they only have 10 calories. No, we are not kidding!
Plus, they are noodles! Who doesn’t love noodles? You can have them for dinner, instead of ordering Chinese takeout.
How they can be consumed: Lo Mein, Chow Mein, Ramen
Fiber is an important nutrient, but we don’t want you to get sick of eating oatmeal all the time.
People need to enjoy different kinds of food for a healthy diet to be sustainable. We encourage you to try these 10 high fiber foods today!