Beans and Legumes: Examples include lentils, chickpeas, black beans, and peas. These are rich in fiber and can be added to soups, salads, or made into delicious dips.
Whole Grains: Opt for whole grains like oats, quinoa, brown rice, barley, and whole wheat pasta. They contain more fiber than refined grains.
Fruits: Berries, apples, pears, oranges, and bananas are all great sources of fiber. Leave the skins on whenever possible, as that's where a significant portion of the fiber is found.
Vegetables: Include plenty of vegetables in your diet such as broccoli, Brussels sprouts, carrots, spinach, kale, and sweet potatoes. These are not only high in fiber but also rich in vitamins and minerals.
Nuts and Seeds: Almonds, chia seeds, flaxseeds, and pumpkin seeds are all packed with fiber. They can be sprinkled on yogurt, added to smoothies, or eaten as a snack.
Avocado: Avocado is a unique fruit that is high in fiber and healthy fats. Add slices to sandwiches, salads, or enjoy it mashed on whole grain toast.
Popcorn: Air-popped popcorn is a whole grain snack that is high in fiber and low in calories. Just be mindful of added butter or salt.
Prunes and Dried Fruits: Prunes (dried plums), raisins, figs, and apricots are concentrated sources of fiber. They make for convenient snacks or can be added to oatmeal or baked goods.
Chia Pudding: Chia seeds can be soaked in liquid to create a gel-like pudding that's high in fiber. You can mix in fruits, nuts, or spices for added flavor.
Flaxseed Meal: Adding ground flaxseed to smoothies, yogurt, or baked goods is an easy way to increase your fiber intake.