Opt for whole grains instead of refined grains. This means selecting whole wheat bread, brown rice, whole grain pasta, and oats. These grains contain more fiber than their refined counterparts.
Make a habit of eating a variety of fresh, canned, frozen, or dried fruits. Apples, pears, berries, and citrus fruits are excellent choices. Leave the skin on when it's edible, as it often contains extra fiber.
Incorporate a colorful array of vegetables into your meals. Leafy greens, broccoli, carrots, and sweet potatoes are all high in fiber. Include them in salads, soups, stir-fries, and as side dishes.
Beans, lentils, chickpeas, and peas are rich in fiber and protein. You can add them to soups, stews, salads, and grain bowls for an extra fiber boost.
Almonds, chia seeds, flaxseeds, and other nuts and seeds are packed with fiber. Snack on them, sprinkle them on yogurt or oatmeal, or use them in smoothies.
Look for breakfast cereals that are high in fiber. Check the nutrition labels to ensure they contain whole grains and at least 5 grams of fiber per serving.
Instead of reaching for low-fiber snacks, like chips and cookies, choose healthier options such as air-popped popcorn, whole-grain crackers, or vegetable sticks with hummus.
As you increase your fiber intake, it's crucial to drink enough water. Fiber absorbs water, so staying hydrated helps prevent digestive discomfort and keeps things moving smoothly.