{"id":125686,"date":"2025-08-07T06:55:13","date_gmt":"2025-08-07T06:55:13","guid":{"rendered":"https:\/\/www.europesays.com\/us\/125686\/"},"modified":"2025-08-07T06:55:13","modified_gmt":"2025-08-07T06:55:13","slug":"6-foods-with-more-fiber-than-beans","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/125686\/","title":{"rendered":"6 Foods with More Fiber Than Beans"},"content":{"rendered":"<ul>\n<li>Chia seeds, avocados and raspberries are tasty, high-fiber alternatives to beans.<\/li>\n<li>Green peas, lentils and artichokes offer fiber plus protein and gut health benefits.<\/li>\n<li>Easy swaps like adding seeds, legumes or veggies can help you meet daily fiber needs.<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_2-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Beans are well known for their fiber, and for good reason. One half-cup of cooked black beans provides around 7.7 grams of fiber, which is a solid start toward the recommended daily intake. According to the 2020\u20132025 Dietary Guidelines for Americans, adults should aim for the following:\n<\/p>\n<ul id=\"mntl-sc-block_4-0\" class=\"comp mntl-sc-block mntl-sc-block-html\">\n<li>Women ages 19-50 years: 25-28 grams per day<\/li>\n<li>Women 51 years and older: 22 grams per day<\/li>\n<li>Men ages 19-50 years: 31-34 grams per day<\/li>\n<li>Men 51 and older: 28 grams per day<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_6-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> But what if you\u2019re not a fan of beans? Don\u2019t worry, there are plenty of other <a class=\"recommendation-inline-link\" href=\"https:\/\/www.eatingwell.com\/article\/8044305\/best-high-fiber-vegetables\/\" link-destination-recommendation=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">fiber-rich foods<\/a> that can help you meet your daily needs. While beans offer a lot of fiber in just a small portion, these other foods can still offer impressive amounts of fiber per serving. Whether you\u2019re looking to shake things up or just want more variety, these six foods bring big fiber benefits\u2014no beans required.\n<\/p>\n<p>  1. Chia Seeds\u00a0  <\/p>\n<p id=\"mntl-sc-block_9-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> 1 oz (about 2 tablespoons) = <strong>9.75 grams of fiber<\/strong>\n<\/p>\n<p id=\"mntl-sc-block_11-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"><a class=\"recommendation-inline-link\" href=\"https:\/\/www.eatingwell.com\/chia-seeds-benefits-11705262\" link-destination-recommendation=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Chia seeds<\/a> may be small, but they\u2019re surprisingly nutrient-dense. Just two tablespoons provide 9.75 grams of fiber, plus plant-based omega-3s and protein so they\u2019re super satisfying, support heart health and help reduce inflammation. These seeds absorb liquid and form a gel-like texture, which makes them ideal for smoothies, oatmeal and creamy desserts. \u201cTry mixing them into overnight oats, sprinkling over nut butter toast or using them in a berry chia pudding,\u201d says <a href=\"https:\/\/thesugardietitian.com\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\">Sheila Patterson, RD, CDCES<\/a>.\n<\/p>\n<p>  2. Avocado\u00a0  <\/p>\n<p id=\"mntl-sc-block_16-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> 1 avocado = <strong>9.25 grams of fiber<\/strong>\n<\/p>\n<p id=\"mntl-sc-block_18-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <a class=\"recommendation-inline-link\" href=\"https:\/\/www.eatingwell.com\/article\/8026117\/avocados-benefits\/\" link-destination-recommendation=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Avocados<\/a> are known for their creamy texture and heart-healthy fats, but they also contain an impressive amount of fiber\u2014about 9 grams per avocado, or roughly 5 grams per half. Plus, they&#8217;re easy to incorporate into meals in a variety of ways. \u201cAvocados are extremely versatile,\u201d says <a href=\"https:\/\/whollynourished.com\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\">Jaime Bachtell-Shelbert, RDN, LDN<\/a>. \u201cUse them in dips and dressings, spread on toast, add to smoothies or toss into salads for a fiber upgrade.\u201d\n<\/p>\n<p>  3. Green Peas\u00a0  <\/p>\n<p id=\"mntl-sc-block_21-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> 1 cup (cooked) = <strong>8.8 grams of fiber<\/strong>\n<\/p>\n<p id=\"mntl-sc-block_23-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Adding green peas to your meals is an easy and cost-effective way to boost your fiber intake. One cup of cooked peas offers more fiber than a half-cup of black beans, plus about 9 grams of plant-based protein. \u201cGreen peas contain both soluble and insoluble fiber that support beneficial bacteria in the gut and contribute to a more diverse gut microbiome,\u201d says Bachtell-Shelbert. She recommends blending them into pesto for a subtly sweet, fiber-rich boost. Patterson also suggests pureeing green peas with chickpeas and herbs to make a delicious, nutrient-packed dip.\n<\/p>\n<p>  4. Artichokes  <\/p>\n<p id=\"mntl-sc-block_26-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> 1 artichoke = <strong>8.75 grams of fiber<\/strong>\n<\/p>\n<p id=\"mntl-sc-block_28-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <a class=\"recommendation-inline-link\" href=\"https:\/\/www.eatingwell.com\/article\/7961966\/health-benefits-of-artichokes-according-to-a-dietitian\/\" link-destination-recommendation=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Artichokes<\/a> are one of the highest-fiber vegetables; yet, they\u2019re often overlooked. But you don\u2019t have to prepare fresh artichokes to enjoy their benefits. Choosing canned artichokes can make them a quick and easy add to a variety of meals. Their mild, earthy flavor works well in many different dishes. \u201cAdd chopped artichoke hearts on top of pizza on pizza night,\u201d suggests <a href=\"https:\/\/bewelltable.com\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\">Katharine Rosenthal, RDN<\/a>. They\u2019re also great tossed into grain bowls, stirred into pasta or roasted as a simple side.\n<\/p>\n<p>  5. Raspberries\u00a0  <\/p>\n<p id=\"mntl-sc-block_31-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> 1 cup = <strong>8 grams of fiber<\/strong>\n<\/p>\n<p id=\"mntl-sc-block_33-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <a class=\"recommendation-inline-link\" href=\"https:\/\/www.eatingwell.com\/are-raspberries-good-for-you-11711954\" link-destination-recommendation=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Raspberries<\/a> are one of the <a class=\"recommendation-inline-link\" href=\"https:\/\/www.eatingwell.com\/best-high-fiber-fruits-to-eat-11747635\" link-destination-recommendation=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\">highest-fiber fruits<\/a> and they offer a sweet, tangy flavor that works well in everything from breakfast to dessert. \u201cThey\u2019re not only rich in fiber, but also are packed with antioxidants and polyphenols, which support immune and neurological function,\u201d says Patterson. Toss them into a yogurt bowl, enjoy them on their own or \u201cuse fresh raspberries to make a homemade raspberry jam,\u201d suggests Rosenthal.\n<\/p>\n<p>  6. Lentils\u00a0  <\/p>\n<p id=\"mntl-sc-block_36-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> 1\/2 cup (cooked) = <strong>7.8 grams of fiber<\/strong>\n<\/p>\n<p id=\"mntl-sc-block_38-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> <a class=\"recommendation-inline-link\" href=\"https:\/\/www.eatingwell.com\/article\/8041388\/are-lentils-healthy\/\" link-destination-recommendation=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\">Lentils<\/a> are a fiber-rich legume that cook faster than many other dried beans, making them a convenient addition to your pantry. Just a half-cup of cooked lentils provides nearly 8 grams of fiber, along with plant-based protein and iron. Their nutty and mild flavor pairs easily with spices, herbs and vegetables. Add them to soups and stews, toss them into a warm grain bowl or stir into pasta sauces for an easy way to boost both fiber and flavor.\n<\/p>\n<p>Fiber-Rich Recipes to Try<\/p>\n<p>  Our Expert Take\u00a0  <\/p>\n<p id=\"mntl-sc-block_43-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Fiber doesn\u2019t have to come from beans alone. From chia seeds and raspberries to green peas and avocados, there are plenty of delicious ways to add fiber to your plate. These foods aren\u2019t just high in fiber, they\u2019re also versatile, easy to prep and packed with nutrients that support your overall health. As our dietitians shared, small tweaks like adding lentils to soup or tossing peas into pasta can make a big difference. The key is finding fiber-rich foods you actually enjoy and working them into meals you\u2019re already making.<\/p>\n","protected":false},"excerpt":{"rendered":"Chia seeds, avocados and raspberries are tasty, high-fiber alternatives to beans. Green peas, lentils and artichokes offer fiber&hellip;\n","protected":false},"author":3,"featured_media":125687,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[210,1182,67,132,68],"class_list":{"0":"post-125686","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-united-states","11":"tag-unitedstates","12":"tag-us"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/114986177200628916","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/125686","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=125686"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/125686\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/125687"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=125686"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=125686"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=125686"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}