The Top 10 High-Fiber Foods to Eat Every Week

Full of vitamin C and healthy antioxidants, this Summer fruit is only 64 calories per cup but offers a whopping eight grams of fiber. Add fresh berries to your cereal, put frozen berries into your morning smoothies, or whip up a batch of these high-protein lemon raspberry muffins.

An excellent, low-fat source of protein as well as potassium, kidney beans, like all legumes, are a wonderful way to fill up on fiber — a half-cup serving offers 10 grams.

The high fiber content in whole grains can help lower your cholesterol levels, and eating one cup of cooked barley offers six grams of fiber as well as 3.5 grams of protein for just under 200 calories. Grab a slow-cooker and make this POPSUGAR Food recipe for barley vegetable soup.

A half-cup serving of cooked lentils offers 7.8 grams of fiber as well as iron and vitamin B. Enjoy these little legumes by whipping up this red lentil tomato soup for under 300 calories per serving.

For just 64 calories, a medium artichoke offers tons of fiber — 10.3 grams. This veggie is also high in silymarin, an antioxidant that may improve liver health.

This green veggie may be small, but it packs a powerful fiber punch — 8.8 grams per one-cup serving. It's also high in protein, offering 8.2 grams. Throw peas into casseroles, soups, and pasta dishes if you're not a fan of eating peas on their own.