Getting enough fiber might be difficult, especially if you’re not in the mood for vegetables. But did you realize that popcorn contains fiber? Continue reading to discover more high-fiber meals that you’ll actually want to eat.

According to the Institute of Medicine, women should consume 25 grams per day, while men should consume 38 grams. Women over the age of 51 should consume 21 grams per day, while men should consume 30 grams.

Dried Fruits

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Dried fruits, such as figs, prunes, and dates, can greatly boost your fiber intake & are suggested for those who suffer from constipation regularly. The sugar sorbitol, which occurs naturally in these fruits, can aid your bowels and provide more relaxation. However, eating too many might cause cramping or diarrhea, so start with a small serving and observe how you feel after you’ve digested them before adding more.

Broccoli

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This vegetable has the potential to be labeled as high in fiber. It is high in nutrients and fiber due to its cruciferous origin (it belongs to the Brassica genus of plants, which also includes cauliflower, cabbage, and kale). Broccoli’s 5 grams per cup has been found in studies to favorably support the bacteria in the gut, which may help your gut stay healthy and balanced.

Berries

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Berries are well known for their antioxidant content, but they are also high in fiber. A cup of fresh blueberries has about 4 grams, whereas one cup of frozen unsweetened blueberries has about the same amount. Blackberries, strawberries, and raspberries are also high in fiber. Of course, one of the most important advantages of berries is that they are inherently low in calories.

Whole Grains

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Fibre is present in real whole grains, such as 100% whole wheat bread, whole wheat pasta, brown rice, and oats. One thing to keep an eye out for whole grains must be the first component on a food box for it to be classified as a true whole grain, as required by the Food and Drug Administration.

Apples

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According to a study, the old adage “an apple a day keeps the doctor away” isn’t always accurate, but the fruit can help you get more fiber. An apple has roughly 4 grams, depending on its size. And, of course, they make a tasty, crunchy snack.

Beans

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In soups, stews, and salads, lentils, and other beans are an easy way to get fiber into your diet. Some beans, such as edamame (steamed soybeans), are also a good source of fiber. The fiber content of a half-cup portion of shelled edamame is 9 grams. As an added bonus? All of these are also good sources of plant protein. Some bakers have even begun to include beans or bean flour in their baked goods, which according to studies may still produce high-quality cakes.

Also, Read 10 Delicious Breads To Energise Your Morning

Potatoes

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Sweet potatoes, red potatoes, purple potatoes, and even plain old white potatoes are high in fiber; one small potato with skin contains over 3 grams. The vegetarian has a terrible image for hanging around with the wrong crowds—for example, fries and chips. However, when potatoes are not cooked in oil and smothered in salt, they can deliver numerous benefits.

Popcorn

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One cup of popcorn contains 1 gram and the snack (when natural and not slathered in butter, as at the movies) is a whole grain that can satisfy appetites while also providing a fiber punch. It’s been dubbed the “King of Snack Foods.”

Nuts

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Not only are nuts packed with protein & healthy fats, but they also include more than 3 grams per serving. They can help you meet the FDA’s recommendations of 25 grams for women and 38 grams for men. Raw or dry-roasted nuts are preferred to pre-packaged nuts (which are often fried in oils, adding unnecessary calories). Even nut butter can be high in fiber.

Avocados

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Avocados are great with everything—toast, salads, dinners, eggs—and while they’re well-known for their high-fat content, one cup of avocado has 10 grams of fiber (think how much is in your guacamole).

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