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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.
Emma Haak
1. Artichokes or Artichoke Hearts
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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
2. Black Beans
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The Fiber: 7.5 grams in a ½ cup

Try These:Quinoa black-bean chili, or chicken, black bean and arugula salad
3. Raspberries
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The Fiber: 4 grams in 1/2 cup

Try These: Sprinkle over Greek yogurt, or treat yourself to a raspberry buckle for dessert
4. Pearled Barley
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The Fiber: 6 grams in 1 cup, cooked

Try This:Vegetable-barley potpies
5. Pistachios
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The Fiber: 3.2 grams in ¼ 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
6. Brussels Sprouts
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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.
7. Pears
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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
8. Chickpeas
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The Fiber: 6.2 grams in ½ cup

Try This: Quick and easy roasted garbanzo beans
9. Sunflower Seeds
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The Fiber: 3.6 grams in ¼ cup, roasted

Try This:Tomato basil sunflower seed pate.
10. Blackberries
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The Fiber: 3.8 grams in ½ cup

Try This: Pop 'em as is, or try these skillet-roasted apricots and blackberries
11. Farro
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The Fiber: 7 grams in a ¼ cup, dry

Try This:Farro with feta, lemon and pine nuts
12. Air-Popped Popcorn
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The Fiber: 3.5 grams in 3 cups

Try These:Smoked paprika popcorn, or pizza popcorn
13. Avocados
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The Fiber: 6.7 grams in ½ an avocado

Try These: The ultimate avocado toast, avocado with sesame chili oil, or, for an after-dinner indulgence, avocado chocolate pudding
14. Lentils
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The Fiber: 7.5 grams in 1/2 cup, cooked

Try These:Lentils with garlic confit, or sweet potato and red lentil bisque
15. Whole Wheat Spaghetti
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The Fiber: 6.3 grams in 1 cup, cooked

Try This:Whole wheat spaghetti with caper pesto sauce

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