Fiber Power: Delicious Foods That Keep You Satisfied All Day

13. Artichokes: The Unsung Gut Guardian

Artichokes are one of the highest-fiber vegetables out there, packing in both soluble and insoluble fiber to fuel digestion and support gut health. Just one medium artichoke delivers nearly 7 grams of fiber, along with antioxidants like cynarin that support liver function. Their mildly nutty flavor pairs well with dips, pastas, or roasted veggie platters. Whether steamed whole or tossed into salads, artichokes add satisfying bulk to your meals while helping to regulate blood sugar and keep you full longer. Don’t let the thorns fool you—artichokes are a delicious way to power up your fiber intake.

14. Popcorn: The Snacktime Fiber Fix

Surprisingly, plain air-popped popcorn is a whole grain—and a fiber superstar. With about 4 grams of fiber per 3-cup serving, it’s one of the few crunchy snacks that actually benefits digestion. It’s also low in calories and easy to flavor with herbs, spices, or a sprinkle of nutritional yeast for a cheesy kick. Just skip the butter-drenched movie-theater versions. Popcorn satisfies salty cravings while keeping things moving in your gut, making it a smart, satisfying way to sneak more fiber into your snack game without sacrificing crunch or flavor.