Eat more fruits, especially berries, apples, pears, oranges, and bananas
Add vegetables to every meal
Choose whole grains instead of refined grains
Replace white bread, rice, and pasta with whole-grain versions
Eat beans, lentils, chickpeas, and peas regularly
Snack on nuts and seeds
Add chia seeds or flaxseeds to yogurt, oatmeal, or smoothies
Keep the skin on fruits and vegetables when edible
Include bran cereal or high-fiber cereals at breakfast
Add oats or barley to meals
Use whole-grain flour when baking
Eat popcorn as a snack
Read nutrition labels and choose foods with more fiber
Increase fiber intake gradually
Drink plenty of water when increasing fiber
Add fiber-rich foods to meals you already eat
Make salads with leafy greens, beans, and vegetables
Choose high-fiber snacks like fruit, nuts, and hummus with vegetables
Aim to include a fiber source at every meal
Try legumes in soups, stews, and salads
Swap processed snacks for whole-food options