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The most high fiber pasta comes from beans: Explore Cuisine’s edamame spaghetti lists 13 grams of fiber per 2 ounce serving, more than four times classic Barilla spaghetti. Whole grain and lentil pastas land at 5 to 8 grams, a solid upgrade for most kitchens.

The best high fiber muffins give about 5 grams of fiber, five times a typical blueberry muffin. Most of them also carry 18 grams or more of added sugar, so bran muffins are better than their bakery case neighbors but still closer to a treat than a health food.

A good high fiber pancake mix gives 5 to 7 grams of fiber per serving, about three times a standard buttermilk mix. Whole grain flours, bran and nut or coconut flours make the difference, while extra protein alone does not.

High fiber bagels can be a healthy pick: a 100% whole wheat bagel from Thomas’ gives 7 grams of fiber, about five times a plain bagel of the same size. The catch is size, since most bagels carry 250 calories or more.

The high fiber granola leaders give 4 to 6 grams per small serving, led by keto and prebiotic blends that use added fibers like inulin. Most oat granolas land at 2 to 5 grams, and many carry more added sugar than fiber.

The high fiber crackers at the top are bran crispbreads and flax crackers: GG Scandinavian packs 4 grams into one 8 gram cracker, and Flackers gives 9 grams per serving. Triscuit and Wheat Thins land near 3 grams, while Ritz has none.

The high fiber wraps with the most fiber per bite are thin, fiber-added lavash and low carb wraps, at 4 to 9 grams for 60 to 80 calories. Whole wheat pita lands near 4 grams, while naan, white pita and most spinach wraps give 1 to 2.

The high fiber tortillas with the biggest numbers are low carb wraps like Mission Carb Balance, with 9 to 15 grams per serving. Whole wheat tortillas give 4 to 5 grams, and a standard flour tortilla gives about 1. Here’s how 9 popular options compare.