Food

15 Foods for a Happier Stomach

Making room in your diet for these fiber-rich eats will help you reach the recommended 25 grams per day.

By Emma Haak

Photo: Alexandralaw1977/Thinkstock

Artichokes or Artichoke Hearts

The Fiber: 10.3 grams for a medium artichoke, 7.2 grams for a half-cup of artichoke hearts

Try These: Grilled artichokes, or roast chicken with green beans and artichokes

Photo: tycoon751/Thinkstock

Black Beans

The Fiber: 7.5 grams in a Â½ cup

Try These: Quinoa black-bean chili, or chicken, black bean and arugula salad

Photo: Olha_Afanasieva/Thinkstock

Raspberries

The Fiber: 4 grams in 1/2 cup

Try These: Sprinkle over Greek yogurt, or treat yourself to a raspberry buckle for dessert

Photo: YelenaYemchuk/Thinkstock

Pearled Barley

The Fiber: 6 grams in 1 cup, cooked

Try This: Vegetable-barley potpies

Photo: fpwing/Thinkstock

Pistachios

The Fiber: 3.2 grams in Â¼ cup

Try These: A small handful raw or roasted, a side dish of rice with spinach and pistachios, or a roasted beet salad with arugula, pistachios and goat cheese

Photo: Svetl/Thinkstock

Brussels Sprouts

The Fiber: 3 grams in 3/4 cup

Try These: Roasted Brussels sprouts chips, pan-roasted Brussels sprouts with chorizo, or roasted Brussels sprouts with Asian vinaigrette.

Photo: fabioski/Thinkstock

Pears

The Fiber: 5.5 grams in 1 medium pear

Try These: Sliced for a snack, or a dessert of roasted pears with ricotta and honey

Photo: VeselovaElena

Chickpeas

The Fiber: 6.2 grams in Â½ cup

Try This: Quick and easy roasted garbanzo beans

Photo: DenBoma

Sunflower Seeds

The Fiber: 3.6 grams in Â¼ cup, roasted

Try This: Tomato basil sunflower seed pate.

Photo: Lecic/Thinkstock

Blackberries

The Fiber: 3.8 grams in Â½ cup

Try This: Pop 'em as is, or try these skillet-roasted apricots and blackberries

Photo: PicturePartners

Farro

The Fiber: 7 grams in a Â¼ cup, dry

Try This: Farro with feta, lemon and pine nuts

Photo: Lillia Ovdiienko/Thinkstock

Air-Popped Popcorn

The Fiber: 3.5 grams in 3 cups

Try These: Smoked paprika popcorn, or pizza popcorn

Photo: nectarina/Thinkstock

Avocados

The Fiber: 6.7 grams in Â½ an avocado

Try These: The ultimate avocado toast, avocado with sesame chili oil, or, for an after-dinner indulgence, avocado chocolate pudding

Photo: RightOne/Thinkstock

Lentils

The Fiber: 7.5 grams in 1/2 cup, cooked

Try These: Lentils with garlic confit, or sweet potato and red lentil bisque

Photo: zuellen/Thinkstock

Whole Wheat Spaghetti

The Fiber: 6.3 grams in 1 cup, cooked

Try This: Whole wheat spaghetti with caper pesto sauce

Published 10/12/2015