Eating high-fiber foods helps you stay fuller longer, keeps you regular and boosts colon health. Getting enough fiber can be a challenge, but one certainly worth taking. Get started with this list of Dr. Oz-approved high-fiber heavyweights.

Vegetables 


  • Artichokes, 10 grams of fiber 
  • Broccoli, 5 g of fiber per cup
  • Brussel sprouts, 4 g of fiber per cup 

High-Fiber Food Facts: Artichokes are number 7 on the USDA's list of antioxidant-rich foods. They also increase the bile flow in the liver, which helps with the digestion of high-fat meals, and may lower cholesterol. 

Grains

  • Bulgur, 8 g of fiber per cup
  • Quinoa, 5 g of fiber per cup 
  • Brown rice, 4 g of fiber per cup 

High-Fiber Food Facts: Bulgur is cracked wheat and a staple of the Mediterranean diet. It's a good vegetarian source of protein. It may help reduce the risk of heart disease and is the perfect addition to a low glycemic index diet.

Beans 

  • Navy beans, 19 g of fiber per cup 
  • Garbanzo beans,13 g of fiber per cup 
  • Kidney beans, 13 g of fiber per cup 

High-Fiber Food Facts: Navy beans are high in magnesium, which lowers your blood pressure. Also, navy beans are an excellent source of folic acid; one serving will give you almost 2/3 of your daily value. 

Additional High-Fiber Foods

Fruits and Nuts 

  • Figs, 14 g of fiber per cup 
  • Prunes,12 g of fiber per cup 
  • Pear, 5 g of fiber 
  • Almonds, 4 g of fiber per cup 

High-Fiber Food Facts: Figs are high in antioxidants and traditionally used to treat constipation. 

We all love a good cup of coffee to wake us up in the morning. But that routine drink may be doing good things for your health. Turns out, drinking coffee could help you do three big things: burn fat, lower your risk of type 2 diabetes, and boost your mood. Watch the video below to see how, plus three ways to spice up your coffee with adding calories!