Fiber is found in plants, such as grains, lentils, legumes, vegetables, and fruits. Here are some high-fiber foods that you can include in your diet:

• Beans: Lentils, kidney beans, black beans, and other beans are an easy way to sneak fiber into your diet in soups, stews, and salads. Some beans, like edamame, are even a great fiber-filled snack.

• Broccoli: This vegetable is rich in many nutrients in addition to fiber. Studies have shown that broccoli’s 5 grams of fiber per cup can positively support the bacteria in the gut, which may help your gut stay healthy and balanced.

• Berries: Raspberries, blackberries, and other berries are high in fiber. You can eat them in yogurt, as part of a fruit salad, or raw by the handful.

• Avocado: Avocado is a great source of fiber and healthy fats. You can add it to salads, smoothies, or eat it on toast.

• Whole Grains: Whole-wheat bread, brown rice, and whole-grain pasta are all good sources of fiber.

• Apples: Apples are a sweet way to get your fiber intake up. You can snack on them plain or top them with almond butter for more staying power.

• Chia Seeds: Chia seeds are a great source of fiber and can be added to smoothies, oatmeal, or yogurt.

• Nuts and Seeds: Sunflower seeds, almonds, pistachios, and pecans are all good sources of fiber.

• Potatoes: Sweet potatoes, red potatoes, purple potatoes, and even the plain old white potato are all good sources of fiber.

• Oats: Oats are a great source of both soluble and insoluble fiber. You can eat them as oatmeal or add them to smoothies.

Its important to note that fiber comes in different forms, and people consume both soluble and insoluble fibers. Soluble fibers come from the insides of plants and include substances such as pectin. They are present in fruits, vegetables, oats, and barley and may help manage blood sugar and cholesterol levels. Insoluble fibers come from the outer skins of plants and pass straight through the digestive system. They can help prevent constipation. Examples include bran, celery, whole grains, and seeds.