Eat more fruits, especially berries, apples, pears, and oranges
Add more vegetables to every meal
Choose whole grains instead of refined grains
Swap white bread, rice, and pasta for whole-grain versions
Include beans, lentils, chickpeas, and peas regularly
Snack on nuts and seeds
Add chia seeds, flaxseeds, or psyllium to yogurt, oatmeal, or smoothies
Eat the skin on fruits and vegetables when possible
Start the day with high-fiber cereal or oatmeal
Use whole-grain wraps, crackers, and tortillas
Add beans or vegetables to soups, salads, and casseroles
Choose popcorn instead of chips
Read food labels and pick higher-fiber options
Increase fiber gradually
Drink plenty of water when increasing fiber intake
Replace low-fiber snacks with high-fiber options
Add avocado to meals and snacks
Try edamame as a snack or side dish
Mix vegetables into sauces, omelets, and grain bowls