Fiber-rich foods
A well-known digestive regulator, fiber aids satiety and helps keep blood sugar levels even by slowing glucose absorption. These high-fiber choices may surprise you.
| Almonds | Among the most fibrous nuts — 3 grams per ounce (about 24 nuts) — almonds are also an excellent source of healthy fats, vitamin E, magnesium, manganese, and calcium. |
| Artichokes | One medium artichoke offers 7 grams of fiber, comparable to a can of baked beans. This low-cal vegetable (about 60 calories each) also contains vitamin C, iron, calcium, and potassium. |
| Barley | One cup of this cooked grain provides around 25 percent of the dietary reference intake (DRI) for fiber, plus trace minerals. Studies also indicate that barley's high soluble-fiber content may substantially lower cholesterol levels. |
| Lentils | Red, yellow, and black lentils boast nearly 63 percent of the DRI for fiber per cup. That same cup also includes more than 17 grams of protein, as well as iron, B vitamins, and folate. |
| Pears | A medium pear packs in 5 grams of fiber — the same as a bowl of bran flakes — and is a good source of vitamin C, copper, and vitamin K (all for just 120 calories). |
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