7 Foods With More Fiber Than Lentils

There are few things we appreciate more than a hearty dose of fiber in our daily diets. We love adding quick oats to boxed cake mix for a dessert that manages to be as wholesome as it is sweet and delicious, and we also like debating pumpkin vs. apple pie for fiber content, since we believe in getting the good stuff when we down treats. According to the Mayo Clinic, fiber has several beneficial effects on digestion, from curbing constipation to keeping us feeling full, which can contribute to healthy weight maintenance. Furthermore, dietary fiber can even help stave off heart disease, diabetes, and certain kinds of cancers. 

Lentils have long been a byword for high-fiber eating. Just 1/2 a cup of cooked lentils contains 7.8 grams of dietary fiber, or between a quarter and a third of your recommended daily value! There's no doubt that lentils are yummy, either, whether they're bulking out a stew or starring in a delectable, good-for-you soup that can lean either meaty or vegetarian. 

You may be surprised to know, however, that lentils aren't the be-all and end-all for high fiber and that some foods actually pack more of a fiberiffic punch! If you are trying to increase the fiber in your diet — a worthy goal, to be sure — we dare you to adventure beyond that bag of dried lentils and take a look at some other fiber-rich heavyweights. 

We've discussed how you can elevate canned peas with a butter sauce, but, for fiber needs, you want to take a look at dried split peas. Both split peas and lentils are dried legumes, but they taste different. Green split peas are sweeter than either lentils or yellow peas. Best of all, 1/2 a cup of split peas contains a whopping eight grams of fiber! Try them in a split pea soup made with a leftover ham bone, or swap them out for chickpeas in a crispy falafel.

Quinoa has experienced a real moment in the 21st century, being widely acknowledged as a gluten-free superfood packing protein, iron, and magnesium into tiny grains that are both versatile and delicious. And, yet, quinoa's biggest boast might be its mighty fiber content. One cup of cooked quinoa contains eight grams of fiber. This isn't as high pound-for-pound as lentils, but, given the comparative serving sizes, it still comes out on top. Don't forget your water-to-grain ratio when cooking quinoa! 

Wanna talk about real pound-for-pound fiber? Just over two tablespoons of chia seeds, or one ounce (approximately) contain 10 big grams of the stuff. Chia seeds are a breakfast superstar given their uncanny ability to absorb many times their weight in fluid, making them a natural foundation for a nutritious pudding or a healthy sprinkle for your overnight oats. We've even discussed how to add chia seeds to drinks! They can be made savory for other meals as well: try sprinkling some atop your protein bowl or over a yummy salad for crunch and added dietary benefits.

It definitely isn't hard for anybody with a sweet tooth to put down one cup of red raspberries, but consuming this juicy berry will also pay dividends in fiber! One cup of the fruit contains just 64 calories but packs 8 grams of useful fiber that will keep your digestive system ticking along. We've learned the best way to store fresh berries, but we have been known to eat them straight from the plastic carton we pick up at the supermarket. Bake 'em in a pie, layer a Greek yogurt parfait, or scatter them on your charcuterie board. 

Just one medium avocado offers 14 grams of dietary fiber. Knowing how to pick the best avocados at the grocery store is the hard part; finding appealing ways to eat them is easy. Slice your avo up in a sandwich, blend it in a smoothie, munch it alongside some grilled chicken and salsa, or use it as the centerpiece of a crisp, fresh salad. Avocados can be caloric, it's true, but they are nutritional powerhouses that also contain rich amounts of potassium, folate, and monounsaturated ("good") fats. 

An underrated equatorial gem, passionfruit pulp and its edible seeds are loaded with fiber. Just 1/2 a cup contains 12 grams! If you haven't yet been introduced to passion fruit, know that it's sweet and tart by turns and has plenty of culinary applications. You can eat it straight, of course, but it also makes an unexpected basis for ceviche with your favorite seafood, a luscious fruit curd for filling pastry, or a mouth-puckering relish for your next grilled cheese — with or without a caramelized onion upgrade! 

We bet you never thought you'd be told to eat your chocolate for increased fiber intake! There are many types of chocolate, but when you're looking for fiber, high-cacao dark chocolate is what you want. Just two ounces of dark chocolate with 70 — 85% cacao solids packs in 8 grams of fiber, and, while it will be more bitter than milk chocolate, it won't taste like a chore going down. Break a chunk off a chocolate bar, shave it over a high-protein pudding, or make it the star of a bold Mexican mole sauce.