Oatmeal is known as a go-to source of fiber, with about 4 grams per cup—but it’s far from the only one. Lentils, prunes, and grapefruit pack even more, helping you hit the 25 to 30 grams of fiber most adults need each day. Yet up to 95% of Americans still fall short.

1. Split Peas

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Fiber: 8.2 g

Serving size: 1/2 cup cooked

Split peas are the seeds of dried, split, and peeled peas. They are similar to lentils and are often used in soups and stews. Split peas are packed with fiber.

Take your time when adding high-fiber foods like split peas to your diet. Increasing your daily fiber intake too quickly could lead to uncomfortable symptoms like bloating, abdominal cramping , and gas.

2. Lentils

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Fiber: 7.8 g

Serving size: 1/2 cup

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