Choose a wide variety of fiber sources
Plant foods provide two types of fiber: soluble fiber (which increases the feeling of fullness) and insoluble fiber (which aids the digestive system and promotes regularity). Peas, beans, oats, and fruits are sources of soluble fiber, and whole grains and vegetables provide the majority of insoluble fiber. Some foods provide both!
Pick whole grain foods over refined carbohydrates
Whole grain foods are a natural source of dietary fiber. Unlike refined carbohydrates (think white bread), whole grains retain the kernel’s fiber-rich outer shell, known as bran. To identify whole grains, look for these ingredients on labels: whole wheat, hard red winter wheat, barley, triticale, oats, rye, brown rice, buckwheat, millet, oatmeal, and bulgur. When looking for fiber-rich whole grains, not all whole grains are made the same. Read the Nutrition Facts panel to identify the fiber content for whole grains
Begin your day with a fiber boost
You’ve probably heard that breakfast is the most important meal of the day, but starting your day with the right kind of fuel is equally important. Choose breakfast cereals with at least 3 grams of fiber per serving1,2,3,4 opt for whole wheat toast, or grab a handful of fiber-rich berries