Opt for whole grain foods such as brown rice, quinoa, whole wheat bread, and oats, which are rich in fiber compared to refined grains
Eat whole grains
Choose fruits that are high in fiber such as berries, apples, oranges, bananas, and pears, and make them a regular part of your diet
Load up on fruits
Incorporate a variety of vegetables into your meals, including leafy greens, broccoli, carrots, Brussels sprouts, and sweet potatoes, which are excellent sources of fiber
Include vegetables
Beans, lentils, chickpeas, and other legumes are high in fiber and make a great addition to soups, stews, salads, and other dishes
Legumes are key
Almonds, chia seeds, flaxseeds, and sunflower seeds are nutrient-dense foods that are high in fiber and can be consumed as a healthy snack or added to meals and snacks
Snack on nuts and seeds
Look for cereals that have a high fiber content and low sugar content, such as bran cereals or whole grain cereals with added fiber
Choose high-fiber cereals
Dried fruits like raisins, apricots, and prunes are high in fiber and can be eaten on their own or added to trail mix, oatmeal, or yogurt
Incorporate dried fruits
Fiber absorbs water and helps to soften stools, so it's important to drink plenty of water throughout the day to ensure that the fiber can work effectively in your digestive system
Drink plenty of water