SerpApi.Org
Cooked brown rice contains about 3 grams (g) of fiber per 1 cup serving. While a good source of fiber, there are many other foods that contain as much or more fiber per serving than brown rice.
1. Green Vegetables
Several types of green vegetables contain rich amounts of fiber and can be easily paired with other high-fiber sides like brown rice or quinoa.
Green vegetables and their fiber amounts include:
- Broccoli: 5 g per 1 cup, cooked and chopped
- Artichokes: 7 g per 1 medium cooked artichoke
- Green peas: 9 g per 1 cup
2. Carrots
Fiber: 5 g
Serving: 1 cup, cooked
In addition to being packed with nutrients, carrots are an extremely versatile vegetable that can be eaten raw or cooked, on their own, in meals such as soups, stews, and rice dishes, in baked goods, and so much more.
3. Pumpkin
Fiber: 7 g
Serving: 1 cup
Puréed pumpkin can help amp up the fiber content, and taste profile, of soups, vegetable mashes, and baked goods.
4. Sweet Potato
Fiber: 4 g
Serving: 1 medium baked sweet potato
Try a loaded baked sweet potato by topping it with vegetables, low fat Greek yogurt, nuts, seeds, and more. If you prefer it mashed, 1 cup has about 6 g of fiber.
Mashed sweet potato makes a great substitute for white mashed potatoes. Caramelized sweet potatoes make for a family meal favorite.
5. Winter Squash
Fiber: 9 g
Serving: 1 cup of baked winter squash
Baked winter squash is another good substitute for starchier foods such as white potatoes or white pasta. Try mashing it on its own or with other root vegetables, or roasting it. Spaghetti squash can be used similarly to pasta.
6. Avocado
Fiber: 5 g
Serving: 1/2 avocado
Wholegrain toast topped with avocado packs a fiber punch.
7. Berries
Berries are a great way to add fiber to your diet, containing the following amounts of fiber per 1-cup serving:
- Blackberries: 8 g
- Raspberries: 8 g
- Blueberries: 4 g
8. Pears
Fiber: 5 g
Serving: 1 medium pear
One medium pear provides a little over 5 g of fiber, and contains nutrients such as vitamin C and potassium. Make sure to eat the skin for maximum benefits.
Try a baked pear sprinkled with cinnamon for a high fiber, naturally sweet snack or dessert.
9. Apple With Skin
Fiber: 4 g
Serving: 1 medium apple with skin
Apples are a convenient way to get your fiber in since they can be quickly grabbed and eaten anywhere.
10. Barley
Fiber: 6 g
Serving: 1 cup
One cup of cooked barley provides 6 g of fiber, making it a higher in fiber choice than brown rice.
Barley also contains a type of fiber called beta-glucans, which ferments in the small intestine and acts as a prebiotic. It may also help manage cholesterol and blood glucose levels.
Barley tastes similar to brown rice and can help add fiber and bulk to soups, stews, casseroles, vegetable dishes, and more.
11. Quinoa
Fiber: 5 g
Serving: 1 cup cooked
Quinoa is a whole grain. In addition to providing more than twice the amount of fiber as brown rice, quinoa is also higher in protein. Quinoa is one of the few plant foods that is a complete protein, meaning it contains all nine essential amino acids. Rice only contains a few amino acids.
12. Oatmeal
Fiber: 4 g
Serving: 1 cup cooked
Oats are a good source of soluble fiber, such as beta-glucans, which may help with cholesterol and blood sugar management. Choose plain, steel-cut, rolled, or old-fashioned oats over instant, highly processed, or sweetened oatmeal products.
You can increase the fiber and nutrient content of oatmeal by topping it with foods such as:
- Chia seeds
- Fresh or unsweetened dried fruits
- Unsalted nuts and seeds
13. Lentils
Fiber: 15 g
Serving: 1 cup cooked
Lentils can be added to a wide variety of foods, such as soup, rice dishes, casseroles, grain bowls, and more.
14. Chickpeas
Fiber: 12.5
Serving: 1 cup cooked
Chickpeas can be roasted and eaten as a snack, blended into hummus, added to soups, used to top salads, or included in many recipes.
15. Beans
Fiber: 4-8 g, depending on the type
Serving: 1/2 cup
Like lentils, beans are a good source of both fiber and protein, as well as nutrients such as folate, zinc, iron, and potassium.
The fiber content of some varieties of cooked beans per 1/2 cup include:
- Black beans: 6 g
- Kidney beans: 8 g
- Lima beans: 4 g
- Navy beans: 6.5 g
- Pinto beans: 6 g
16. Soybeans
Fiber: 10 g
Serving: 1 cup, cooked
Soybeans are also a complete protein and are a good inclusion in a plant-based diet.
17. Flaxseeds
Fiber: 7 g
Serving: 3 tablespoons (tbsp)
Add 3 tbsp of flaxseeds to your dish to get 7 g of fiber. Ground flaxseeds are a great addition to smoothies, along with nutritious ingredients such as fruit, plain Greek yogurt, and low-fat milk.
18. Chia Seeds
Fiber: 10 g
Serving: 1 ounce (oz)
A small amount of chia seeds provides an impressive amount of fiber at 10 g per 1 oz.
They are also a source of omega-3 fatty acids, and some protein. Chia seeds can be made into a pudding, included in smoothies, or used to top foods like salads, yogurt, or oatmeal.
Read the original article on Verywell Health
