1. Oats
Oats are an excellent source of soluble fiber, particularly beta-glucan, which helps slow digestion and promote fullness. Enjoy them as oatmeal, in smoothies, or as a base for homemade granola.
2. Lentils
Lentils are packed with both fiber and plant-based protein, making them an ideal addition to soups, salads, or grain bowls.
3. Chia Seeds
Chia seeds absorb liquid and expand, helping you feel fuller for longer. They can be sprinkled on yogurt, added to smoothies, or used in chia pudding.
4. Broccoli
This cruciferous vegetable is rich in fiber, vitamins, and antioxidants. Steaming or roasting it preserves its nutrients while adding great flavor.
5. Apples
Apples are a convenient, naturally sweet snack that contains both soluble and insoluble fiber. Eating them with the skin on maximizes their fiber content.
6. Sweet Potatoes
Sweet potatoes offer a blend of fiber and slow-digesting carbohydrates, helping to keep energy levels steady after meals.
7. Quinoa
A gluten-free whole grain with a good balance of fiber and protein, quinoa is versatile and pairs well with vegetables, lean proteins, or legumes.
Tips for Adding More Fiber to Your Diet
- Start gradually to prevent digestive discomfort.
- Drink plenty of water to help fiber move smoothly through your system.
- Mix soluble and insoluble fiber for the best benefits.
- Balance fiber-rich foods with protein and healthy fats for well-rounded meals.
