Dietitians Reveal 10 Foods With More Fiber Than Brown Rice

# Dietitians Reveal 10 Foods With More Fiber Than Brown Rice

Brown rice has long served as a go-to whole grain for people seeking dietary fiber. One cup of cooked brown rice delivers about 3.5 grams of fiber. But registered dietitians point to a range of accessible foods that outperform this benchmark significantly.

Legumes top the list. One cup of cooked lentils contains 15.6 grams of fiber, while black beans deliver 15 grams per cooked cup. Split peas pack 16.3 grams. These plant-based proteins combine fiber with sustained energy and satiety, making them practical additions to lunch bowls or dinner soups.

Whole grain alternatives compete strongly. Quinoa offers 5.2 grams of fiber per cooked cup. Barley provides 6 grams. Chia seeds concentrate fiber dramatically, with just 1 ounce delivering 10 grams alongside omega-3 fatty acids.

Vegetables contribute fiber alongside other nutrients. One medium pear with skin contains 6 grams of fiber. A medium avocado provides 10 grams, along with heart-healthy monounsaturated fats. Raspberries deliver 8 grams per cup.

Whole grain breads and cereals vary widely. A single slice of whole grain bread contains 3 to 4 grams. High-fiber cereals range from 5 to 14 grams per serving, though choices vary by brand.

Nuts and seeds offer concentrated nutrition. One ounce of almonds contains 3.5 grams of fiber. Flaxseeds deliver 8 grams per tablespoon.

The daily fiber target for adults sits at 25 to 38 grams