Fiber is a tough carbohydrate– you can rough it up, but you’ll never break it down (into sugar). Some plants are genetically blessed with strong, fiberous genes; They’re your Rhonda Rousseys’, your Serena Williams’, your Sophina DeJesus’.

To learn about why fiber is so important, check out this earlier Morsel.

Most Americans only get about half of the recommended daily amount,* so if you’re looking to get more fiber in your diet, check out these fiber all-stars:

10 grams or more:

Split peas (1 cup, cooked) = 16 grams

Lentils (1 cup, cooked) = 16 grams

Black Beans (1 cup, cooked) = 15 grams

Chickpeas (1 cup, cooked) = 13 grams

Lentils (1 cup, cooked) = 16 grams

Lima Beans (1 cup, cooked) = 13 grams

Chia Seeds (1 ounce) = 10 grams

 

5-9 grams

Green peas (1 cup, cooked) = 9 grams

Blackberries and Raspberries (1 cup) = 8 grams

Avocado (1/2) = 6.5 grams

Pear (1 medium) = 6 grams

Pumpkin seeds (1 ounce) = 5 grams

 

*Women should consume about 25 grams per day, and men should get about 38 grams per day.