Beans, lentils, chickpeas, and other legumes are excellent sources of both soluble and insoluble fiber. They are versatile and can be added to soups, salads, or main dishes.
Whole grains, such as oats, quinoa, brown rice, and whole wheat, are rich in fiber. Choosing whole grains over refined grains provides more nutrients and fiber.
Berries like raspberries, blackberries, strawberries, and blueberries are not only delicious but also high in fiber. They contain both soluble and insoluble fiber, as well as antioxidants.
Almonds, chia seeds, flaxseeds, and sunflower seeds are good sources of fiber. They can be added to yogurt, salads, or eaten as a snack.
Many vegetables are rich in fiber, including broccoli, Brussels sprouts, carrots, and sweet potatoes. Incorporating a variety of colorful vegetables into your meals ensures a diverse range of nutrients and fiber.
Besides berries, fruits like apples, pears, oranges, and bananas are high in fiber. Leave the skin on when possible, as it often contains additional fiber.
Avocado is a unique fruit that is high in monounsaturated fats and fiber. It's a versatile ingredient that can be added to salads, sandwiches, or enjoyed on its own.
When air-popped or lightly seasoned, popcorn can be a healthy, high-fiber snack. It's a whole grain that provides both soluble and insoluble fiber.