1 Legumes - Beans, lentils, chickpeas, and peas are excellent sources of fiber. They also provide protein and various vitamins and minerals.

2 Whole Grains - Foods like oatmeal, brown rice, quinoa, barley, and whole wheat pasta contain soluble and insoluble fiber, which promotes regular bowel movements and supports a healthy gut.

3 Fruits - Berries (such as raspberries, strawberries, and blackberries), apples, pears, oranges, and kiwi are high in fiber and packed with vitamins, minerals, and antioxidants.

4 Vegetables - Dark leafy greens like spinach, kale, and Swiss chard, as well as cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts, are rich in fiber and beneficial for gut health.

5 Nuts and Seeds - Almonds, chia seeds, flaxseeds, and pumpkin seeds are good sources of fiber, healthy fats, and other nutrients that support digestive health.

6 Whole Grain Bread - Opt for whole-grain bread over refined white bread to increase your fiber intake. Look for bread labelled as "100% whole grain" or "whole wheat."

7 Avocado - Avocados are not only rich in fiber but also contain healthy fats that can help keep your digestive system running smoothly.

8 Sweet Potatoes - Sweet potatoes are packed with fiber, vitamins, and antioxidants. They can be roasted, baked, or mashed and added to various dishes.

9 Prunes - Prunes, or dried plums, are well-known for their laxative effect due to their high fiber content. They can help alleviate constipation and promote regularity.

10 Chia Pudding - Chia seeds are incredibly high in fiber and can absorb liquid, forming a gel-like consistency. Mix chia seeds with your choice of liquid (such as almond milk or yogurt) to make a delicious and fiber-rich pudding.




Sources - https://www.businessinsider.in/science/health/food/webstories/gut-check-10-high-fiber-foods-to-add-to-your-diet-to-support-digestive-balance/slidelist/109373046.cms