Choose whole grains over processed grains. To enhance your fiber intake, choose whole wheat bread, brown rice, quinoa, and whole grain pasta.
Fiber-rich legumes include beans, lentils, and chickpeas. For an added fiber boost, add them to soups, salads, or main dishes.
Aim to have half of your plate filled with fruits and veggies. Choose a variety of colors and varieties to ensure you get a variety of fiber types.
Nuts and seeds, such as almonds, chia seeds, and flaxseeds, are high in fiber. Add them to yogurt, salads, or munch on them.
To keep the fiber content, choose whole fruits over fruit liquids. Whole fruits provide more satiation and more nutrients.
Add extra vegetables to stir-fries, casseroles, omelets, or sandwiches to increase the vegetable content of your meals.
Choose cereals high in fiber and low in added sugars. For an added fiber boost, look for products that have whole grains and bran.
Popcorn is a complete grain snack that is high in fiber. Choose air-popped popcorn and keep the butter and salt to a minimum.
If getting enough fiber from your diet is difficult, consider taking fiber supplements such as psyllium husk or wheat bran. Before using supplements, however, it is critical to contact with a healthcare expert.