{"id":509323,"date":"2026-02-28T08:23:29","date_gmt":"2026-02-28T08:23:29","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/509323\/"},"modified":"2026-02-28T08:23:29","modified_gmt":"2026-02-28T08:23:29","slug":"6-foods-that-have-even-more-fiber-than-beans-according-to-registered-dietitians","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/509323\/","title":{"rendered":"6 Foods That Have Even More Fiber Than Beans, According to Registered Dietitians"},"content":{"rendered":"

When we think about fiber, many of us consider it an important nutrient<\/a> that helps keep us \u201cregular,\u201d and something that is abundant in beans, specifically. While both of these things are true, there\u2019s a lot more to the health benefits of fiber than one would think, and many more places to find it. We spoke to registered dietitian Mindy Haar to learn more about what fiber can do for our bodies, along with where to find it.\u00a0\n<\/p>\n

Fiber comes in two forms: soluble and insoluble<\/a>. According to Haar, including both types of fiber in your diet is highly recommended because both play important roles in the body. Insoluble fiber helps prevent constipation, increases satiety, and can also reduce cholesterol levels, lowering the risk of heart disease. On the other hand, soluble fiber helps slow the breakdown of carbohydrates, thereby controlling blood sugar.\n<\/p>\n

According to Haar, women should aim for 28 grams of total fiber per day, while the number is slightly higher for men, at 35 grams per day. Most adults in America actually consume much less than these recommended amounts each day, and when it comes to increasing fiber intake<\/a>, our minds usually go straight to beans as the solution. While beans are an excellent source of fiber, coming in at about six to nine grams of fiber per serving, there are plenty of other foods that can serve as an everyday source of fiber. Read on to learn which foods provide more fiber than beans.\n<\/p>\n

Dr. Mindy Haar<\/a>, PhD, RDN, registered dietitian and department chair of interdisciplinary health science at the New York Institute of Technology\u2019s School of Health Professions<\/p>\n

Artichokes <\/p>\n

Artichokes.
\nCredit: <\/p>\n

Getty Images<\/p>\n

Artichokes<\/a> are especially high in a type of fiber called inulin, which is easily broken down and used by good gut bacteria as a food source. Canned or jarred artichoke hearts can be an easy addition to salads and sandwiches.\n<\/p>\n

Fiber content: 9.6 grams per cup\n<\/p>\n

Raspberries <\/p>\n

Ripe raspberries.
\nCredit: <\/p>\n

Ekaterina Smirnova \/ Getty Images<\/p>\n

Raspberries are an easy snack that\u2019s both healthy and delicious, while packed with fiber and vitamins. Blend raspberries into a smoothie<\/a> for a tasty treat.\n<\/p>\n

Fiber content: 8.0 grams per cup\n<\/p>\n

Pumpkin <\/p>\n

Batch of pumpkins.
\nCredit: <\/p>\n

AlpamayoPhoto\/Getty Images<\/p>\n

Forget about pumpkin spice lattes in the fall, because pumpkin has many health benefits\u2014including high fiber content. Canned pumpkin<\/a> is an easy and convenient way to introduce it into your diet, no matter the season.\n<\/p>\n

Fiber content: 7.1 grams per cup\n<\/p>\n

Chia Seeds <\/p>\n

Whole Chia seeds.
\nCredit: Kristin Duvall\/ Getty Images<\/p>\n

If you\u2019re looking for a high-fiber food in small serving sizes, chia seeds<\/a> are a great mix-in option for smoothies, yogurt bowls, and overnight oats, since just one tablespoon of seeds provides five grams of fiber.\n<\/p>\n

Fiber content: 10 grams per ounce\n<\/p>\n

Flax Seeds <\/p>\n

Spoonful of flax seeds.
\nCredit: mescioglu \/ Getty Images<\/p>\n

Flax seeds<\/a> can be eaten whole or ground, and are an easy addition to cereal, oats, yogurt, and smoothies. Use them to add a bit of crunch and a whole bunch of fiber to any meal.\n<\/p>\n

Fiber content: 7.5 grams per ounce\n<\/p>\n

Avocados <\/p>\n

Sliced avocado.
\nCredit: <\/p>\n

Westend61 \/ Getty Images<\/p>\n

Avocados<\/a> are a heart-healthy food that offers fiber alongside a host of other nutrients and vitamins, from healthy fats to vitamin K. Finding simple recipes<\/a> for the fruit is easy, and there are hacks to make your avocados ripen faster<\/a> when you\u2019re itching for some chips and guac.\n<\/p>\n

Fiber content: 10 grams per whole fruit<\/p>\n","protected":false},"excerpt":{"rendered":"When we think about fiber, many of us consider it an important nutrient that helps keep us \u201cregular,\u201d…\n","protected":false},"author":2,"featured_media":509324,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[64,63,137,532],"class_list":["post-509323","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-au","tag-australia","tag-health","tag-nutrition"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/509323","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/comments?post=509323"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/509323\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media\/509324"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media?parent=509323"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/categories?post=509323"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/tags?post=509323"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}