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Green peas: Frozen peas are a quick and easy way to add vegetables to a meal, and they’re high in fiber, with 9 grams per cup.
Whole-wheat spaghetti: Replacing regular white pasta with whole wheat will give you more than twice as much fiber — 6 grams in a cup.
Almonds: One ounce of almonds (24 nuts) gives you 4 grams of fiber. Pair them with an apple or pear for a morning snack and you’ll be almost halfway to your daily dose of fiber.
Beans: Beans are one of the best sources of fiber out there: One cup has 12 to 19 grams of fiber.
Winter squash: A cup has 6 grams of fiber.
Popcorn: Popcorn counts as a whole grain. Three cups offers 4 grams of fiber for just 90 calories when air-popped.