Black Beans

• Probably the food most rich in fiber is black beans. Just 1 cup contains up to 19 g of fiber.
  
  

Peas

• Eating 1/2 cup peas will fulfill almost half your daily fiber needs, with about 18 g in 1 cup.
  
  

Bran Muffins

• The average-size bran muffin contains around 4 g of fiber.
  
  

Broccoli

• About 7 g of fiber can be found in just 3/4 cup cooked broccoli. Just be careful not to overcook it or pile on salt and butter.
  
  

Corn

• Although some smaller ears can contain as little as 2 g, larger ears can have up to about 5 g of fiber in them.
  
  

More High-Fiber Foods

• Other foods that are high in fiber include apples, with 4 g; oatmeal, with 7 g in 3/4 cup; figs, with 3 1/2 g each; potatoes, with about 5 g; and raspberries, which can contain up to 4 g in just 1/2 cup.