Fruit
Blueberries
3.6g
fiber per 1 cup (148g)
Soluble fiber0.6g
Insoluble fiber3.0g
Calories84
Protein1.1g
% of daily target (25g)14.0%
Why it counts
Best known for antioxidants, but also a steady fiber source that's easy to add to oatmeal, yogurt, or eaten plain.
Fruit
Insoluble-leaning
Building a full fibermaxxing plan?
The Fibermaxxing Playbook has the 30-day ramp schedule and 20 recipes built around foods like this one.