Fiber bulks up your stomach contents and helps keep blood-sugar levels even by slowing glucose absorption. These high-fiber choices may surprise you.

1. Almonds are among the most fibrous nuts, totaling 3 grams per ounce (about 24 nuts). They are also excellent sources of vitamin E, magnesium, manganese, and calcium.

2. One medium artichoke offers 7 grams of fiber, comparable to a can of baked beans. This low-cal veggie (about 60 calories each) contains vitamin C, iron, calcium, and potassium.

3. One cup of cooked barley provides around 25 percent of the recommended daily intake (RDI) for fiber, plus selenium, tryptophan, copper, and manganese. Studies also indicate that barley’s high soluble-fiber content may substantially lower cholesterol levels.

4. Red, yellow, and black lentils boast nearly 63 percent of the RDI for fiber per cup. That same cup also includes more than 17 grams of protein, as well as iron, B vitamins, and folate.

5. A medium pear packs in 5 grams of fiber–the same as a bowl of bran flakes–and is a good source of vitamin C, copper, and vitamin K (all for just 120 calories).

Delicious Living is the go-to resource for the natural and organic lifestyle, helping readers eat well, live green, and stay healthy. Visit deliciouslivingmag.com for more articles and free recipes.