1. Raspberries

These juicy little berries have eight grams of fiber per cup, making them one of the top high-fiber foods out there. That’s a pretty good haul for such a small amount of food. Eat raspberries plain as a snack, or, drop them onto yogurt and sprinkle with granola. Add raspberries to oatmeal or breakfast cereal. Put them in salads or on ice cream. Delicious!

2. Popcorn

Popcorn counts as a whole grain, so it’s definitely a healthy choice. Just be sure you have the air-popped variety and go easy on the butter. Three delicious cups of popcorn contain 3.5 grams of fiber. That’s great because you can enjoy a filling and super delicious snack with zero guilt!

3. Apples

An apple has over 4 grams of fiber, so it’s a great choice for anyone who wants to get more fiber in their diet. Eat an apple for a snack – it’s that easy. You can also add diced apples to oatmeal or make a yummy fruit salad for breakfast. Just remember – most of the fiber in apples is found in the skin, so don’t peel yours.

4. Artichokes

With a whopping 10 grams in each artichoke, this is a sure fire winner! Halve an artichoke, brush it with olive oil and sprinkle it with salt and pepper. Grill the artichoke, cut side down until soft. Serve with a dab of garlic butter and you have a decadent and super healthy side dish that you can serve with grilled steak, chicken or fish. Yum!

5. Whole Wheat Pasta

Refined grains are stripped of most of their nutrients, including fiber. If however, you opt for whole wheat pasta, you can still enjoy a meal of noodles when a craving kicks in. Whole wheat pasta contains about six grams of fiber per cup, so you can still benefit from a decently sized portion. Top your noodles with a healthy tomato sauce or toss it with black olives, tomatoes and mozzarella cheese for a super yummy pasta salad you can eat warm or cold.

6. Nuts

Nuts contain a varying amount of fiber, but in general, you can get at least three grams in an ounce. A handful of nuts is an ideal snack for a boost of energy. You can also add nuts to cereal, oatmeal or trail mix for a good dose of fiber at breakfast or snack time. Crush nuts and use it to coat chicken or fish before baking it. If you must have cookies, add some nuts for a healthy hit of fiber.

7. Beans

Some kinds of beans have about 16 grams of fiber per cup. That’s great news if you need more in your diet. You can do so many things with beans, so it’s pretty easy to incorporate them into your meal plans. Try having bean burritos for dinner or tossing beans into vegetable soup. They also make a great addition to salads and stews.

Do you need more fiber in your diet? Many Americans do. Which of these ideas do you want to try first?