Food & Nutrition

10 Foods with More Fiber Than Broccoli

This is one type of carbohydrate you don’t want to miss out on. Make the most of your calories with these high-fiber superfoods.

How much fiber is in broccoli?

Broccoli. Fresh green broccoli on a black stone table. Top view. Free copy space.YARUNIV Studio/Shutterstock

You’ve heard it before: Fiber is a crucial part of your diet. The Mayo Clinic reports that fiber can help keep your digestion regular and cut your risk of weight gain, heart disease, and diabetes. Women need about 21 to 25 grams of fiber a day while men should aim for 30 to 38 grams—but most Americans get only 15 grams a day, according to the University of California in San Francisco.  Many people think of broccoli as a healthy way of getting fiber—one cup of chopped broccoli has five grams. But even though broccoli is a superfood, there are even better ways to load up on fiber. “In general, minimally processed plant-based foods will always be your ideal source,” says Rachel Fine, MS, RD, CSSD, CDN of  To the Pointe Nutrition. “This includes vegetables, fruit with edible peels, legumes, beans, nuts, seeds, [and] grains. These foods offer significantly more nutrition per bite and there is sufficient research supporting their wide array of health benefits.”

Chia seeds

Chia seeds in organic dish n dark background. Top viewBashutskyy/Shutterstock

This edible, Mexico-grown seed has protein, antioxidants, calcium, and healthy omega-3 fatty acids. One ounce delivers about ten grams of fiber, according to the U.S. Department of Agriculture, more than double the amount found in a cup of broccoli. Incorporate some of these into your cooking and watch how your body changes when you eat more fiber.


Avocado. Fresh avocado palta with leaves on black background. Guacamole ingredient. Vegetarian or healthy eating. Healthy fatLarisa Blinova/Shutterstock

Nutritionist Jodi Greebel, MS, RDN, recommends avocado for anyone looking to kick up their fiber intake. Avocados contain about ten grams of fiber per cup. They can also help lower cholesterol, reduce the risk of heart disease and cancer, and help keep your blood sugar steady—along with these other amazing health benefits.

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