- Chia seeds, avocados and raspberries are tasty, high-fiber alternatives to beans.
- Green peas, lentils and artichokes offer fiber plus protein and gut health benefits.
- Easy swaps like adding seeds, legumes or veggies can help you meet daily fiber needs.
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 2020–2025 Dietary Guidelines for Americans, adults should aim for the following:
- Women ages 19-50 years: 25-28 grams per day
- Women 51 years and older: 22 grams per day
- Men ages 19-50 years: 31-34 grams per day
- Men 51 and older: 28 grams per day
But what if you’re not a fan of beans? Don’t worry, there are plenty of other fiber-rich foods 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’re looking to shake things up or just want more variety, these six foods bring big fiber benefits—no beans required.
1. Chia Seeds
1 oz (about 2 tablespoons) = 9.75 grams of fiber
Chia seeds may be small, but they’re surprisingly nutrient-dense. Just two tablespoons provide 9.75 grams of fiber, plus plant-based omega-3s and protein so they’re 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. “Try mixing them into overnight oats, sprinkling over nut butter toast or using them in a berry chia pudding,” says Sheila Patterson, RD, CDCES.
2. Avocado
1 avocado = 9.25 grams of fiber
Avocados are known for their creamy texture and heart-healthy fats, but they also contain an impressive amount of fiber—about 9 grams per avocado, or roughly 5 grams per half. Plus, they’re easy to incorporate into meals in a variety of ways. “Avocados are extremely versatile,” says Jaime Bachtell-Shelbert, RDN, LDN. “Use them in dips and dressings, spread on toast, add to smoothies or toss into salads for a fiber upgrade.”
3. Green Peas
1 cup (cooked) = 8.8 grams of fiber
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. “Green peas contain both soluble and insoluble fiber that support beneficial bacteria in the gut and contribute to a more diverse gut microbiome,” 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.
4. Artichokes
1 artichoke = 8.75 grams of fiber
Artichokes are one of the highest-fiber vegetables; yet, they’re often overlooked. But you don’t 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. “Add chopped artichoke hearts on top of pizza on pizza night,” suggests Katharine Rosenthal, RDN. They’re also great tossed into grain bowls, stirred into pasta or roasted as a simple side.
5. Raspberries
1 cup = 8 grams of fiber
Raspberries are one of the highest-fiber fruits and they offer a sweet, tangy flavor that works well in everything from breakfast to dessert. “They’re not only rich in fiber, but also are packed with antioxidants and polyphenols, which support immune and neurological function,” says Patterson. Toss them into a yogurt bowl, enjoy them on their own or “use fresh raspberries to make a homemade raspberry jam,” suggests Rosenthal.
6. Lentils
1/2 cup (cooked) = 7.8 grams of fiber
Lentils 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.
Fiber-Rich Recipes to Try
Our Expert Take
Fiber doesn’t 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’t just high in fiber, they’re 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’re already making.
