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News flash: We aren’t eating enough fiber. Of the 25 to 30 grams the FDA recommends daily, most Americans eat only 16. (The horror!) So we set out to find delicious ways to get our numbers up to snuff. Here, eight high-fiber foods along with delicious ways to prepare them.

RELATED: News Flash: You’re Probably Eating Too Much Protein

mason jar with oatmeal peanut butter and bananas
Photo: Liz Andrew/Styling: Erin McDowell

Oats (4 grams per serving)

One of the easiest ways to make sure you’re eating enough fiber is to start early. And there’s no better (or more delicious) way to do that than by having oats for breakfast. Oats are high in fiber and provide blood sugar and digestive support. You can also prepare them in, like, a million different ways. (OK, we’re exaggerating, but the toppings options are almost limitless.)

What to make: Instant Oatmeal with Peanut Butter and Banana

bowl with cauliflower rice lentils and carrots
Photo: Liz Andrew/Styling: Erin McDowell

Lentils (15.6 grams per serving)

These little legumes are nutritional powerhouses. In addition to being an excellent, low-fat source of protein and B vitamins, they pack an impressive 15.6 grams of fiber per serving. Plus, they’re versatile, since they largely absorb the flavors they’re paired with.

What to make: Cauliflower Rice Bowl with Curried Lentils, Carrots and Yogurt

RELATED: Don’t Eat Lentils Without Doing *This* First

pasta salad with black beans and avocado
Photo: Liz Andrew/Styling: Erin McDowell

Black Beans (15 grams per serving)

Noticing a trend? Apparently we should all be eating more legumes. Like lentils, black beans are high in protein and fiber and low in fat. They’re also packed with vitamins and minerals like folate and iron. Oh, and they’re super affordable and last on your shelf, like, forever. Taco Tuesday never sounded so healthy.

What to make: Avocado and Black Bean Pasta Salad

flatbread pizza with artichokes
Photo: Liz Andrew/Styling: Erin McDowell

Boiled Artichokes (10.3 grams per serving)

In our experience, artichokes (which are actually a variety of a species of thistle) are a fairly polarizing food. But if you’re on board, expect to be rewarded in the form of fiber and tons of antioxidants, which, according to a Polish study, can slow the signs of aging. 

What to make: Grilled Flatbread Pizza with Artichoke, Ricotta and Lemon

pastry tarts with asparagus and peas
Photo: Liz Andrew/Styling: Erin McDowell

Green Peas (8.8 grams per serving)

So there’s a reason our parents were always forcing peas on us as kids. Even though these little guys do contain a bit of sugar, they’re also high in fiber and phytonutrients, which boast antioxidant and anti-inflammatory properties. Thanks, Mom.

What to make: Asparagus, Peas and Ricotta Tart

cheesecake with raspberry compote
Photo: Liz Andrew/Styling: Erin McDowell

Raspberries (8 grams per serving)

Fiber is only the beginning. Where raspberries really shine? They’re stuffed with a diverse range of good-for-you antioxidant and anti-inflammatory phytonutrients. There’s also a growing body of research about how these sweet little berries can help manage obesity and type-2 diabetes. Whether you cook with them or keep a little bowl in your fridge to snack on, the point is we should all probably be eating more raspberries.

What to make: No-Bake Cheesecake with Raspberry Compote

skillet with spaghetti and meatballs
Photo: Liz Andrew/Styling: Erin McDowell

Whole Wheat Spaghetti (6.3 grams per serving)

So we should be eating more spaghetti? We’re in. As long as it’s whole-wheat or whole-grain, spaghetti can, in fact, be part of a healthy and balanced diet. On top of being a good source of fiber, this type of spaghetti is a great source of B vitamins and iron. Good enough for us.

What to make: One-Pan Spaghetti and Meatballs

baked pears with cream and granola
Photo: Liz Andrew/Styling: Erin McDowell

Pears (5.5 grams per serving)

Can we just take a second to say how many truly delicious foods are high in fiber? (Thanks for indulging us.) Pears are packed with fiber and vitamin C but are low in fat and cholesterol. They also, as it turns out, can help ward off hangovers—so there’s that.

What to make: Maple Baked Pears 

RELATED: 6 Healthy (and Delicious) Foods That Are High in Vitamin D

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