Lentils are a powerhouse of fiber, with 37.5 percent of their carbs coming from fiber, helping to stabilize blood sugar. A 1-cup serving of cooked lentils provides 15.6 g of fiber, 230 calories, and 18 g of protein .
Beans, rich in both soluble and insoluble fiber, help in blood sugar management. A ½ cup serving of black beans offers about 6 g of fiber and 120 calories, making them an excellent fiber source .
Artichokes provide a good source of fiber, with a ½ cup serving of artichoke hearts containing about 4.8 g of fiber and 45 calories. They also offer potassium, magnesium, vitamin C, and folate .
Air-popped popcorn is a low-calorie, fiber-rich snack. Three cups of air-popped popcorn contain about 3.5 g of fiber and 93 calories, making it a great low-glycemic-index food .
Avocados are packed with soluble and insoluble fiber, along with heart-healthy omega-3 fatty acids. A ¼ cup serving has more than 3.3 g of fiber and 80 calories, offering a nutritious alternative to butter or cheese .
Peas, high in soluble fiber, are a great substitute for grains like rice. A ½ cup serving of canned green peas contains about 3.5 g of fiber, 11 g of carbohydrates, and 59 calories .
Broccoli is a low-calorie, fiber-rich cruciferous vegetable. A cup of chopped raw broccoli contains about 2 g of fiber and fewer than 30 calories, along with essential vitamins C and K .
Berries are loaded with fiber and antioxidants. A 1-cup serving of raspberries provides about 9.75 g of fiber and 78 calories, making them a delicious and nutritious dessert option .
Pears are an excellent fiber source, with a large pear containing nearly 6 g of fiber and 27 g of carbs. They can be enjoyed in various dishes, from salads to grilled treats.