Some signs you might not be getting enough fiber include bloating, constipation (and hemorrhoids), irritable bowel syndrome, or diverticulitis, says LeVeque.<\/p>\n
High-Fiber Foods to Add to Your Shopping List<\/p>\n
LeVeque says she recommends getting your fiber from whole foods like produce, nuts, and seeds before turning to supplementation. \u201cEmbracing a holistic approach to nutrition, I find that incorporating these wholesome options not only contributes to my daily fiber intake but also offers myriad [other] essential nutrients,\u201d she says.<\/p>\n
Here\u2019s what you can load up on to reap the health benefits of dietary fiber:<\/p>\n
1. Fruits<\/p>\n
\u201cFruit has a bad reputation often with dieters because of its sugar content, but fruits are high in fiber,\u201d says Berghoff. \u201cI want you to eat your fiber, eat your fruits and vegetables\u201d\u2014preferably with the skin on. \u201cWhen you juice them, it takes away most of that fiber and then leaves just the high sugar, which \u2026 spikes your insulin levels.\u201d<\/p>\n
LeVeque says some of her favorite fruits include berries and avocados (yes, avo is a fruit). Pears, apples, kiwi, and pomegranate also pack a punch of fiber.<\/p>\n
2. Vegetables<\/p>\n
Shocker, I know, but fiber is another reason to eat your greens.<\/p>\n
Peas (8.8 grams of fiber per serving) and broccoli (5.2 grams) are really high in fiber, says Berghoff. Other expert-recommended high-fiber veggies include cruciferous vegetables like kale, cauliflower, and brussels sprouts; carrots; and sweet corn. Artichokes top the USDA\u2019s list of high-fiber foods<\/a> (9.6 grams per serving), and potatoes and sweet potatoes are also great sources.<\/p>\n The USDA recommends cooking most of your vegetables to maximize their fiber content (although there are some instances where raw is the better choice, such as for red bell peppers, carrots, and jicama).<\/p>\n 3. Beans and legumes<\/p>\n High-protein beans and legumes include navy beans, white beans, lima beans, mung beans, lentils, and chickpeas\u2014each of which has 7 to 9 grams of fiber per standard serving.<\/p>\n 4. Whole grains<\/p>\n Berghoff says that oats are her top pick for an easy way to reach your fiber goals. \u201cMost people are eating oats in some form anyways, and that’s a really good high fiber choice.\u201d<\/p>\n According to the USDA, many ready-to-eat cereals are high in fiber, including shredded wheat and bran flakes. Whole wheat pasta<\/a>, quinoa, bulgar, spelt, and barley are also fiber-rich whole grains (clocking 3 to 7 grams per serving).<\/p>\n 5. Nuts and seeds<\/p>\n In addition to being rich and fiber, LeVeque says she loves nuts and seeds because they \u201coffer a satisfying crunch along with healthy fats,\u201d says LeVeque. Pumpkin seeds, chia seeds, coconut, almonds, and chestnuts are at the top of the USDA\u2019s list.<\/p>\n