What nut has the most fiber

Bet you didn’t know that this spring veggie packs more fiber per serving than any other vegetable. Just one artichoke has about 7 grams. They taste great in pastas, dips, and on pizzas, but they're under appreciated in most kitchens! Maybe because they seem complicated. Head over here to learn some easy ways to use artichokes in your home cooking. They're deceptively simple to prepare and, if we're being honest, are classy af to serve at a dinner party.

Here’s another spring vegetable that packs the fiber: One cup has about 8 grams. Peas are also a great affordable ingredient. You can buy them fresh or frozen and add them to everything from fried rice to pasta. Next time you make a stirfry and want to make it a little more substantial without adding much effort, just throw in some frozen peas and voilà!

Berries are perhaps the best thing about summertime (next to rosé) and they’re full of fiber. Raspberries have about 8 grams per cup. Snack on them, throw them into your cereal or oatmeal, or a top a salad with them. They're delicious in all ways.

The Internet’s favorite fruit may be primarily known for its healthy fat content (and the amazing way it tastes on toast), but it’s also secretly a good source of fiber. One half an avocado has 7 grams; please pass the guac! Seriously, whether you mash it up and spread it on toast or add slices to a sandwich or salad, avocados are a delicious way to get some fiber.

A medium sized pear packs 6 grams of fiber, providing about 24 percent of your recommended daily value for fiber. Tip: The skin of the pear contains the majority of the fiber, so no peeling necessary.

Spaghetti is a delightfully fibrous meal—if you’re using whole wheat pasta, that is. Just one cup has 9 grams of fiber. Kick up that count even more by topping your dish with hearty veggies like artichokes and peas. What's more delightful than a quick, delicious meal that's also nutritious?

Good news: One cup of brown rice has 3 grams of fiber so store a bag of this in your pantry at all times for easy access to high-fiber meals.

There's a reason that prunes are known as one of the best foods to eat when you're constipated. In addition to the sugar alcohols in dried fruits that give them a laxative effect, pitted prunes have 8 grams of fiber per cup. Prunes aren't just useful, they're also a really tasty snack, so don't wait to try them out!

This dish is such a beloved breakfast, because it’s so nutrient-packed and it's also hearty, filling, and delicious, especially on chilly mornings. In addition to a high fiber count fiber, it also has lots of protein. Each cup of multigrain oatmeal has 10 grams of fiber. Throw some dried fruit and nuts into your next bowl of oats for a truly filling meal.

Edamame—the Japanese restaurant appetizer mainstay of soy beans in their shells—packs 8 grams of fiber into one cup. It’s also high in protein and makes a delicious snack. Keep the frozen kind on hand for whenever you want a quick, filling snack.

Grind up flax seeds and throw them into baked goods like muffins and pancakes. Just one tablespoon of flax will provide you with 3 grams of fiber. They're also a great source of healthy fats. If you want to use flax seeds but aren't much of a baker, you can also throw them into your blender and drink them in your smoothie.

As if you needed another reason to love this affordable and nutritious barbecue option, corn has 3 grams of fiber per cup. But hey, don't sleep on the canned stuff either. It makes a great side dish as well as the perfect ingredient to throw into a stirfry, soup, or salad.

Whether you love okra, can’t stand it, or aren’t exactly sure what to do with it, one thing to know is that this veggie is pretty high in fiber. Half a cup has about 2 grams of fiber. Not sure how to cook it? Try it pickled or roasted.

Potatoes get a bad rap, but it's not really fair. (We blame French fries—and, um, we'll take a side of them, please.) They're really a wholesome and nutritious food. One medium potato packs in 2 grams of fiber, along with potassium and vitamins C and B-6.

So well known for its vitamin C power, oranges probably don't get their due for also packing in a bunch of healthy fiber. One medium orange has 4 grams of fiber.

Get this: A cup of navy beans—AKA white beans or pearl haricot beans—contains 13 grams of fiber. What's more, they're a great (vegetarian) source of protein and iron.

A cup of popcorn has just over one gram of fiber in it (but you're going to want to go ahead and eat more than that). It's kind of the perfect snack: filling, fibrous, and a whole food, to boot. Add chocolate and almonds for a sweet, salty, protein boost.

Great for muscle cramps and bloating due to their potassium content, bananas can also help get you to your daily fiber goals. One medium banana has 3 grams.

A cup of cooked split peas has 16 grams of fiber. Makes you really appreciate an old fashioned bowl of split pea soup, doesn't it?

Don't sleep on pecans as a great high-fiber snack. A cup of pecan halves has 10 grams of fiber. But again, a serving size of pecans is about an ounce or two.

A heartier alternative to raspberries, blackberries also have about 8 grams of fiber per cup.

It's a shame that lima beans are so often used as an example of a gross vegetable that kids don't want to eat, don't you think? Well, don't let their poor reputation (or childhood memories of mushy dinners) discourage you. A cup of these beany beauties pack 9 grams of fiber.

Nuts, like beans, are known for being high in fiber and protein. And wouldn't ya know: Almonds have 4 grams of fiber per one ounce serving.

These might be the first thing you think of when you think about high-fiber foods. (For better or for worse, if you catch our drift.) Black beans have 15 grams of fiber per cup and they also pack a lot of protein. Get creative with these guys; their mild flavor and sturdy texture makes them easy to work into so many different recipes. Did you know you can make brownies out of black beans? Here's how, plus six other surprising ways to use them.

We all know the saying “an apple a day keeps the doctor away,” and while it may not be entirely true, eating apples is a great way to keep your digestive track well-oiled. One medium apple has 4 grams of fiber.

This may be surprising, but dried figs are actually more fiber-heavy than prunes. Sure, prunes may be known for their digestive assistance, but dried figs have more fiber per cup—15 grams to prunes’ 12.

There is a whopping 2 grams of fiber per ounce of chocolate made from 60-69 percent cocoa. In other words, chocolate is even more magical that you might've realized.

A medium onion has 2 grams of fiber. Of course, that's not a ton, but it makes onions an even nicer bonus topping/addition to a sandwich, salad, soup, stew, or dip.

These babies have a whopping 10 grams of fiber per ounce. When they meet with water, they form a gel that is great for thickening smoothies, making nutritious puddings, or replacing eggs in cakes and cookies. Chia seeds are versatile enough that they can take center stage (as in chia puddings) or be totally hidden in smoothies, so whether you want to experience their unique jellylike texture or avoid it entirely, you have options.

Rivaling other fiber sources such as psyllium, wheat bran, oat bran, and rice bran, a tiny (2-in-by-2-inch) piece of coconut supplies an impressive 4 grams of fiber. Bonus: Coconut is delicious and you can eat it and add it to recipes in tons of different ways.

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