Fiber is an essential part of a healthy, well-balanced diet. It is a prebiotic, which means it acts as food for the good bacteria in our gut. These bacteria, known as gut microflora, are critical for every organ system in the body, affecting everything from our immune system to our moods. They need fiber to survive and maintain a large and diverse population, which, in turn, keeps us healthy. Fiber also helps keep us full and satisfied, which is beneficial if you always feel hungry after your snacks and meals. Because fiber isn’t digested, it doesn’t contribute to blood sugar levels.

Many fruits, veggies, whole grains, seeds, beans, and legumes are high in fiber. Here is a list of six high-fiber foods that you can incorporate into your diet.

Chia Seeds

Chia seeds are known for their high fiber content. These tiny seeds contain 10 grams of fiber in just two tablespoons. The daily recommended intake for fiber is at least 25 grams, meaning you can get a good portion of this from chia seeds. Make a chia seed pudding for a snack, or sprinkle these seeds in your oatmeal, smoothie, or salad.

Lentils

Most beans and legumes are rich in fiber, so you can’t go wrong with any of them. However, lentils are also high in protein, making them the perfect legume to add to dinners or lunches. There are approximately 16 grams of fiber in a cup of cooked lentils. Next time you want to make a nutritious vegetarian meal, swap out the meat for lentils.

Quinoa

Quinoa is a wonderful whole grain— it is high in both fiber and protein. It contains far more nutrients than white rice. For your next meal, try to swap your usual carbohydrate for quinoa. One cup of cooked quinoa contains 5 grams of fiber and 8 grams of protein.

Raspberries

You might not expect berries to be high in fiber, but they contain even more fiber than a medium-sized apple. For example, one cup of raspberries contains almost 8 grams of fiber, which is pretty impressive for these low-calorie fruits. Raspberries are the perfect fiber-rich snack, especially for those who watch try to limit their sugar intake.

Avocado

Need one more reason to obsess over avocado? This popular food is also rich in fiber. An average-sized avocado contains about 13 grams of fiber, which is already half of the recommended daily intake. Avocados are also a source of unsaturated fats, which lower cholesterol levels and are essential for heart health. Add sliced avocado to your salads or make a delicious avocado toast with eggs for breakfast.

Apples

Apples have always been a perfect snack choice— they’re easy to grab on the go, contain lots of micronutrients, and they’re rich in fiber. For example, one medium-sized apple contains over 4 grams of fiber. Make sure you don’t peel the skin, as this is where most of the fiber is located.

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