21. Sweet potatoes (2.5 grams)
The sweet potato is a popular tuber that’s very filling and has a delicious sweet flavor. It’s very high in beta carotene, B vitamins, and various minerals.
Sweet potatoes can be a tasty bread substitute or base for nachos.
Fiber content: A medium-sized boiled sweet potato (without skin) has 3.8 grams of fiber, or 2.5 grams per 100 grams (45Trusted Source).
22. Dark chocolate (10.9 grams)
Dark chocolate is arguably one of the world’s most delicious foods.
It’s also surprisingly high in nutrients and one of the most antioxidant- and nutrient-rich foods on the planet.
Just make sure to choose dark chocolate that has a cocoa content of 70–95% or higher and avoid products that are loaded with added sugar.
Fiber content: 3.1 grams in a 1-ounce piece of 70–85% cacao, or 10.9 grams per 100 grams (46Trusted Source).
The bottom line
Fiber is an important nutrient that may promote weight loss, lower blood sugar levels, and fight constipation.
Most people don’t meet the recommended daily intake of 25 grams for women and 38 grams for men.
Try adding some of the above foods to your diet to easily increase your fiber intake.