beans are an easy way to sneak fiber into your diet in soups, stews and salads. Some beans, like edamame (which is a steamed soy bean), are even a great fiber-filled snack.
This veggie can get pigeonholed as the fiber vegetable. Its cruciferous nature makes it rich in many nutrients in addition to fiber.
Berries get a lot of attention for their antioxidants, but they’re full of fiber, too. Just a cup of fresh blueberries can give you almost four grams of fiber.
it pretty much go with everything—toast, salads, entrees, eggs—and while they’re often recognized for their hefty dose of healthy fats, there are 10 grams of fiber in one cup of avocado
There’s one gram of fiber in one cup of popcorn, and the snack is a whole grain that can satiate cravings with a hit of fiber.
Good news for bread lovers: Real whole grains, found in 100% whole wheat bread, whole wheat pasta, brown rice, and oats, have fiber.
That old saying that “an apple a day keeps the doctor away” isn’t necessarily true, according to research, but the fruit can boost your fiber intake.
Dried fruits like figs, prunes and dates can boost your fiber intake dramatically and are recommended for those struggling with constipation.
Sweet potatoes, red potatoes, purple potatoes and even the plain old white potato are all good sources of fiber; one small potato with skin can provide close to three grams of fiber.
Nuts aren’t just a great source of protein and healthy fats—sunflower seeds and almonds each have more than three grams of fiber in a serving.