Opt for whole grains such as oats, quinoa, brown rice, barley, and whole wheat bread instead of refined grains.
Beans, lentils, chickpeas, and peas are excellent sources of fiber, protein, and various nutrients.
Include plenty of fruits in your diet, particularly those with edible skins or seeds, such as apples, berries, pears, oranges, and kiwi.
Load up on vegetables, especially leafy greens like spinach, kale, and Swiss chard, as well as cruciferous vegetables like broccoli, Brussels sprouts, and cauliflower.
Almonds, chia seeds, flaxseeds, and pumpkin seeds are all rich in fiber, healthy fats, and other nutrients.
Avocado is a unique fruit that's high in fiber and healthy fats, making it a nutritious addition to salads, sandwiches, and smoothies.
While they're higher in sugar and calories than fresh fruits, dried fruits like prunes, figs, and raisins are still good sources of fiber when consumed in moderation.