Oats are a classic high-fiber option, offering 3.98 grams (g) of fiber in a one-cup serving of cooked plain instant oats prepared in water.
Whole grains provide fiber and essential nutrients like B vitamins, vitamin E, magnesium, iron, and antioxidants.
It may not offer as much fiber as some other grains, but compared to white rice, brown rice contains twice the amount of fiber.
Buckwheat, despite its name, doesn't contain wheat at all and is gluten-free. Buckwheat groats (hulled seeds) and buckwheat flour are derived from the buckwheat plant.
Categorized as a pseudocereal, quinoa is a whole-grain seed. One cup of cooked quinoa provides 5.18 grams of fiber.
Legumes, such as beans, peas, and lentils, are rich in fiber, plant protein, and essential vitamins and minerals including B vitamins, iron, and folate.
Berries are well known for their high fiber content. For instance, one cup of sliced strawberries offers 3.32 grams of fiber, while a cup of blueberries provides 3.55 grams.
Starchy vegetables like potatoes offer fiber, and sweet potatoes in particular are rich in nutrients. A cup of baked sweet potato with skin provides 6.6 grams of fiber.