1/2 cup, 45 calories, 7 grams fiber
A medium artichoke makes a great side dish, and any side with seven grams of fiber is a winner in our book. Swap out the melted butter they’re often served with for balsamic vinegar or Greek yogurt mixed with lemon juice and garlic.
Use frozen or canned artichokes for year-round inclusion in tasty, sunny dishes like this chicken breast with feta and artichoke, artichoke pizza, or chicken piccata.
2 Tbsp, 110 calories, 5.6 g fiber
Ground flax seeds are a simple way to sneak more fiber into almost any dish, and they’re loaded with omega-3 fatty acids. Adding two tablespoons to a smoothie, granola, or a flour mixture for baking provides almost six extra grams of fiber to the dish.
Ground flax seed adds a complex, nutty flavor to foods, and makes a crispy breading for chicken.