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10 Foods with More Fibre Than Broccoli

This is one type of carbohydrate you don't want to miss out on.

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How much fibre is in broccoli?

You’ve heard it before: Fibre is a crucial part of your diet. The Mayo Clinic reports that fibre can help keep your digestion regular and cut your risk of weight gain, heart disease, and diabetes.

Many people think of broccoli as a healthy way of getting fibre—one cup of chopped broccoli has five grams. But even though broccoli is a superfood, there are even better high-fibre foods. “In general, minimally processed plant-based foods will always be your ideal source,” says Rachel Fine, MS, RD, CSSD, CDN of To the Pointe Nutrition. “This includes vegetables, fruit with edible peels, legumes, beans, nuts, seeds, [and] grains. These high-fibre foods offer significantly more nutrition per bite and there is sufficient research supporting their wide array of health benefits.”

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Chia Seeds

This edible, Mexico-grown seed has protein, antioxidants, calcium, and healthy omega-3 fatty acids. One ounce delivers about ten grams of fibre, according to the U.S. Department of Agriculture, more than double the amount found in a cup of broccoli. To incorporate this superfood into your diet, make our Low-Cal Fig Chia Pudding for breakfast.

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Nutritionist Jodi Greebel, MS, RDN, recommends avocado for anyone looking to kick up their fibre intake. Avocados contain about ten grams of fibre per cup. They can also help lower cholesterol, reduce the risk of heart disease and cancer, and help keep your blood sugar steady—along with these other amazing health benefits.

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Macadamia nuts

If you’re looking to get more fibre from your snacks, try macadamia nuts. According to Greebel, they have about 12 grams of fibre per cup. You can enjoy them raw or roasted, but they are rich in fat, and although it’s the healthy kind, it’s easy to overdo the calories with these tasty morsels.

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“I often recommend berries to my clients who want to increase their fibre intake but don’t want to eat beans,” says Jessica Cording, MS, RD, CDN, INHC. “Berries are a convenient and delicious way to add fibre to your diet. Raspberries are one of my favourites—you’ll get about nine grams per serving.” One cup of raspberries will also help you get half your daily vitamin C, according to the USDA. This fruit is also low in sugar, but high in anti-aging antioxidants.

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Greebel likes bran because it has about 14 grams of fibre per cup. This hard outer layer of cereal grains is one of the richest sources of dietary fibre. Eat some in the morning or incorporate it into some stews.

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Green peas

Green peas are not only cholesterol free and low in fat and sodium, but they are loaded with fibre. A cup of peas has eight grams of fibre, according to the USDA. Bonus: They also have 8.5 grams of protein. Split peas are even better—one cup contains 16 grams of fibre.

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“Beans are a great source of fibre and can serve up to ten grams per serving depending on the type of bean,” Fine says. Take your pick of garbanzo, kidney, navy, or black beans. To impress your guests at the next dinner party, make this aromatic and satisfying beans and greens side dish.

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Ezekiel bread

The heartier and chewier the bread, the more fibre it contains, usually: That’s why Fine recommends minimally processed Ezekiel bread. It’s made from freshly sprouted grains; two slices of some brands can have up to six grams of fibre.

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You can easily work some more fibre into your breakfast with morning oats. A cup contains eight grams of fibre, according to Greebel. You can try cooking oats in a variety of ways, but many people love overnight oats as a way to start their morning. Try these easy overnight oats recipes.

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Whole wheat pasta

Traditional pasta is made from flour and removes a lot of the wheat’s grain—and that means less fibre. So opt for a whole grain variety to restore fibre to your diet: A cup can deliver up to 6.3 grams of fibre.

Now, keeping these high-fibre foods in mind, read up on how they can help naturally lower your cholesterol.

Originally Published on Reader's Digest