Whole Grains: Whole grains like oats, quinoa, brown rice, and whole wheat are excellent sources of dietary fiber. They provide a steady release of energy and contribute to digestive health.
Legumes: Beans, lentils, and chickpeas are rich in both soluble and insoluble fiber. They not only support digestive regularity but also help stabilize blood sugar levels
Fruits: Fruits such as apples, pears, berries, and oranges are high in fiber. Including the skin when applicable adds extra fiber content. The natural sugars in fruits also provide a sweet and nutritious alternative to processed snacks
Vegetables:Dark leafy greens, broccoli, carrots, and Brussels sprouts are examples of vegetables packed with fiber. Aim for a variety of colorful vegetables to ensure a diverse range of nutrients and fiber types
Nuts and Seeds: Almonds, chia seeds, flaxseeds, and sunflower seeds are nutrient-dense snacks that contribute to your daily fiber intake. Sprinkle them on yogurt, add them to smoothies, or enjoy them as a standalone snack
Bran and Bran Products: Wheat bran, oat bran, and products made from these, such as whole-grain bran cereals, are excellent sources of insoluble fiber. They add bulk to the stool and aid in maintaining a healthy digestive system
Psyllium Husk: Psyllium husk is a soluble fiber supplement that can be added to water or incorporated into recipes. It is known for its ability to soften stools and promote regular bowel movements