Recently, Today’s Dietitian released a list of foods with surprising amounts of fiber, many of which are plant-based. You might be wondering, what’s so great about fiber? Fiber provides more than just “roughage.” High-fiber foods are a great source of healthful, disease-fighting nutrients.

The 2010 Dietary Guidelines for Americans recommend 25 g of fiber per day for women and 38 g per day for men, as well as a dietary pattern with plenty of fiber-rich plant foods. Higher fiber diets are linked to a decreased risk of breast cancer and stroke, and may reduce systemic inflammation. The American Heart Association recommends high-fiber foods for weight management and reduction of cardiovascular disease (CVD) risk, and the American Diabetes Association recommends these foods for blood glucose control.

Are you getting enough fiber? Here are eight unexpected plant-based, fiber-rich foods that you can start including in your diet:

  1. Artichokes

Artichokes have a high amount of fiber, 10.3 g of fiber, or 41% DV. Canned artichoke hearts or fresh artichokes are available at most supermarkets.

  1. Avocados

Avocados provide 54% DV for fiber. Rich, creamy avocados are delicious when diced into a salad or sliced on top of a sandwich. Hello, guacamole!

  1. Collard Greens

One cup of boiled, chopped collard greens provides 30% DV of fiber, which is three times the fiber of kale. Collards are delicious when sautéed, steamed, baked, fried, blanched, or added to soups, stews, or bean dishes.

  1. Dates

Dates are a sweet source of fiber, and one Medjool date provides 6% DV for dietary fiber. Add dates to baked goods, salads or even to a mixture of nuts for a healthy snack.

  1. Lentils

One cup of boiled lentils has 15.6 g of fiber, which is more than 62% DV for dietary fiber. Lentils are great in soups and stews. Plus, you can top salads with lentils.

  1. Potatoes

Although potatoes are often referred to as a “starchy” vegetable, potatoes actually are quite good for your diet. One large Russet potato with the skin on provides 6.9 g of fiber, nearly 28% DV for dietary fiber.

The great part about potatoes is that they can be cooked in multiple ways — baking, roasting, sautéing, and boiling with the skin on are all great ways to ensure you are getting all of this veggie’s healthful fiber.

  1. Quinoa

Although quinoa typically is considered a whole grain, it’s actually the seed of a grain-like crop that is closely related to beets. Quinoa has 5.2 g of fiber in one cup, which provides more than 20% DV for dietary fiber.

  1. Raspberries

Raspberries surprisingly have twice the fiber of blueberries or strawberries. One cup of raspberries provides 8 g of fiber and 32% DV for dietary fiber. Create some delicious vegan pancakes topped with raspberries for breakfast, or even add them to your salad.

Enjoy this recipe, courtesy of Brooklyn-based food blogger, Kristen Baughman. Avocados are high in fiber and this guacamole is great on it’s own, served with Mexican food, or even to create avocado toast!

Guacamole Recipe


2 avocados, halved, seeded and peeled

1 lime, juiced

1/2 teaspoon of salt

1 serrano pepper

1 tomato, diced

1/2 medium onion, diced

1 tablespoon chopped cilantro


In a large bowl place the scooped avocado pulp and lime juice. Using a potato masher, add the salt and mash. Then, fold in the serrano pepper, tomatoes, onions and cilantro. Squeeze lime juice into the finished product. Serve with tortilla chips and a margarita for the best results!

Patty Manousos
Chief Operating Officer