Most adults eat less fiber than recommended. Fiber helps digestion, supports steady blood sugar, and keeps you full longer, which can help with weight goals.
Fiber-rich foods to keep on hand
- Beans, lentils, and chickpeas
- Oats, brown rice, quinoa, and whole-grain bread
- Berries, pears, and apples with the skin on
- Broccoli, Brussels sprouts, carrots, and leafy greens
- Chia seeds, flaxseed, and almonds
Add it gradually
Increase fiber slowly over a week or two and drink more water as you do. Going too fast can cause bloating.
This article is for general education and is not medical advice. Talk with your provider before changing your diet, exercise, or medications.