Eating fiber-rich foods, instead of fiber-added foods, is a great and natural way to increase your fiber intake, not to mention making you “regular”; and we all love that don’t we? The average person, according to one nutrition study somewhere, should get at least 15 grams of fiber in a day. On the other hand, nutritionists recommend 25 grams for women and 35-40 grams of fiber for men per day.

In addition to making things smooth, eating fiber-rich foods will likely lower the amount of bad cholesterol in your body as well as blood sugar, and the chances of getting colon cancer. So, since fiber-rich foods are that important, and I know from experience, I have listed a few (8 to be exact) fiber-rich foods that you should be eating right about now.

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Fiber-rich Foods You Should Consider Adding to Your Menu

Black Beans

The dark rich color of black beans means they have a high level of plant pigments and flavonoids which happen to be powerful antioxidants. A cup of black beans contains about 15 grams of proteins and 15 of fiber.

White Beans

White beans are rich in iron, protein, and fiber as well as potassium. A cup of white beans covers 25% of your daily fiber intake. Unfortunately for me, I these beans give me a lot of gas, so I tend to stay away from them, not unless they are made in my mama’s kitchen.

Avocado

How I love this fruit/vegetable. The irresistible avocado is a rich source of fiber as well as a great source of mono and polyunsaturated fats. One whole avocado contains about 10 grams of fiber, and that ladies and gentlemen is where I get most of my fiber from!

Whole Wheat Bread

I’m not a fan of bread, but hey, we tend to work with whatever’s working. Whole wheat bread (not brown), is rich in fiber because it contains the bran and the embryo of the grains, not found in white bread (even if white bread is tastier). The same applies to whole wheat pasta.

Brown rice

I kind of like brown rice, although I’m a tad bit lazy to cook it. Brown rice contains about 3.5 grams per cup and it has a nuttier taste and a chewable texture than that of white rice.

Lentils

Apart from being a source of fiber, lentils are also a good source of iron, B vitamins, proteins and other minerals. A cup of lentils contains about 15.6 grams of fiber. If the normal lentils bore you, try a bowl of lentil soup with a piece of whole wheat baguette to mix things up.

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Artichoke

Half a cup of artichoke contains 7.2 grams of fiber and a single artichoke has a whole 10.3 grams of fiber. I wouldn’t know because the only artichoke I consume is the one I occasionally find on my pizza. They are also rich in silymarin, which is an antioxidant that improves liver health. I wonder what would happen if I had artichokes with a glass of wine.

Oatmeal

My former love… Oats contain soluble fiber that lowers blood cholesterol and insoluble fiber that helps in smooth digestion. They also have beta glucan, which is fiber that has powerful cholesterol-lowering effects and also boosts the immune system.