Beans: Beans, including black beans, kidney beans, and chickpeas, are high in fiber and protein, making them a nutritious addition to soups, salads, and main dishes.
Lentils: Lentils are a type of legume that is rich in fiber and protein. They can be used in a variety of dishes, including soups, stews, and salads.
Whole Grains: Whole grains, such as oats, brown rice, and whole wheat, are rich in fiber. Opt for whole grains over refined grains for added health benefits.
Berries: Berries, including raspberries, blackberries, and blueberries, are high in fiber and antioxidants.
Vegetables: Vegetables like broccoli, Brussels sprouts, and carrots are rich in fiber. Try to include a variety of vegetables in your diet to maximize fiber intake.
Fruits: Fruits such as apples, pears, and oranges are good sources of fiber. Eating the skin of fruits can increase their fiber content.
Nuts and Seeds: Nuts and seeds, such as almonds, chia seeds, and flaxseeds, are rich in fiber and healthy fats.
Quinoa: Quinoa is a gluten-free whole grain that is high in fiber and protein. It can be used as a base for salads, soups, or as a side dish.
Popcorn: Popcorn is a whole grain that is high in fiber. Opt for air-popped popcorn without added butter or salt for a healthy snack.
Potatoes: Potatoes, especially when eaten with the skin, are a good source of fiber. Choose sweet potatoes for an added boost of vitamins and antioxidants.