Whole grains, such as brown rice, quinoa, whole wheat, oats, and barley, are rich in fiber. Replace refined grains with whole grains in your meals. Choose whole grain bread, pasta, and rice for added fiber.
Fruits and vegetables are excellent sources of fiber, as they contain both soluble and insoluble fiber. Aim to fill half your plate with a variety of colorful fruits and vegetables. Snack on fresh fruits, and add extra vegetables to your meals.
Nuts and seeds, such as almonds, chia seeds, and flaxseeds, are good sources of fiber and healthy fats. Include a handful of nuts or seeds as a snack, sprinkle them on yogurt or salads, or incorporate them into smoothies.
Beans, lentils, chickpeas, and other legumes are high in fiber and provide plant-based protein. Include legumes in soups, stews, salads, and side dishes. Hummus, lentil soup, and bean salads are delicious and fiber-rich options.
Check food labels to identify the fiber content in packaged foods. Choose products with higher fiber content, such as whole grain cereals, bread, and snack bars. Look for at least 3 grams of fiber per serving.