18. Popcorn (14.4 grams)
If your goal is to increase your fiber intake, popcorn may be the best snack you can eat.
Air-popped popcorn is very high in fiber, calorie for calorie. However, if you add a lot of fat, the fiber-to-calorie ratio will decrease significantly.
Fiber content: 1.15 grams per cup of air-popped popcorn, or 14.4 grams per 100 grams (37Trusted Source
Other high fiber grains
Nearly all whole grains are high in fiber.
19. Almonds (13.3 grams)
Almonds are a popular type of tree nut.
They’re very high in many nutrients, including healthy fats, vitamin E, manganese, and magnesium. Almonds can also be made into almond flour for baking with a dose of extra nutrients.
Fiber content: 4 grams per 3 tablespoons, or 13.3 grams per 100 grams (38Trusted Source).