Getting enough fiber does not require special foods or supplements.
Some of the best sources are ordinary plant foods that can become part of everyday meals.
Legumes are particularly useful.
Beans, lentils, chickpeas and peas provide fiber together with plant protein and other nutrients.
Whole grains are another important source.
Oats, rye, barley and whole-grain breads and cereals provide considerably more fiber than highly refined grain products.
Vegetables can contribute fiber throughout the day.
Rather than focusing on one particular vegetable, aim for variety. Leafy vegetables, cabbage, broccoli, carrots, beetroot and many others can all contribute.
Whole fruits provide fiber together with vitamins and other plant compounds.
Berries, pears, apples, oranges and many other fruits can help increase daily fiber intake. Whole fruit generally provides substantially more fiber than its juice.
Nuts and seeds can add additional fiber to meals and snacks.
The easiest way to increase fiber is often not to count every gram.
Instead, make fiber-rich foods visible across the day.
Choose whole grains more often than refined grains. Add beans, lentils or chickpeas to meals. Eat vegetables regularly. Choose whole fruit. Include nuts and seeds where appropriate.
No single food provides all the benefits of a fiber-rich diet.
The goal is variety across different plant foods.
