Dates are a sweet, fiber-rich food, with about 1.6 grams (g) of fiber per date—around 5% of the recommended daily intake, which is 25 grams for women and 38 grams for men. Fiber is a type of carbohydrate found in plant foods that supports digestion, balances blood sugar and cholesterol, and helps you feel full after eating.

1. Navy Beans

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Fiber content: 19 g per cooked cup

Navy beans (named for their early use in the military, not their color) are small white beans with a creamy texture and mild flavor. One cup of cooked navy beans provides more than 19 grams of soluble and insoluble fiber —over six times the amount found in one date. Navy beans are also an excellent source of plant-based protein, folate, and iron.

You can add navy beans to soups, stews

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