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Cereal -

Eating breakfast cereal each morning is a great source of fiber. Go for a high-fiber cereal whenever possible.

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Apples -

In addition to the obvious health benefits that a diet rich in fruits and vegetables provides, apples are also a good source of pectin, which is a soluble fiber.

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Popcorn -

Perhaps popcorn wouldn't be the first thing you would think of when looking for food containing fiber. But there is fiber in popcorn! Just avoid the salted and sugary varieties.

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Yogurt -

Adding some yogurt to cereal, and throwing in some nuts, seeds, and fruit is a surefire way to maximize your fiber intake.

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Hummus -

For a healthy and high-fiber snack, why not try some hummus? Make it even healthier by switching the bread you would normally have on the side with vegetables, such as carrots.

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Fruit and nuts -

For a great and healthy snack, try a combination of dried fruits and nuts. This is another great source of fiber. For the healthiest results, avoid salted nuts and stick with natural!

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Whole-grain crackers -

Anything containing whole grains will always be a healthier option. Crackers are no exception, and they are great as a high-fiber snack.

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Combine cereals -

If you are not a fan of the taste of high-fiber cereals, why not try half and half? You can still benefit from the high-fiber while enjoying the taste of your favorite cereal.

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Bulk up your salad -

An amazing source of both protein and fiber, beans can add flavor and bulk to a salad. Try black beans, white beans, cannellini beans, or chickpeas.

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Whole-grain bread -

There is no doubt that whole-wheat or whole-grain bread is the healthiest option, as it has the highest content of fiber, plus essential vitamins and minerals.

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Something different... -

Whole grains come in many forms, and are always full of fiber. Try something different like bulgur or freekeh, with vegetables and fish or lean meat.

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Pearl barley -

Easy and fast to prepare, pearl barley is a fantastic way to get high quantities of fiber in your diet. Try it in place of rice for a great alternative.

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Oatmeal -

For a high-fiber breakfast, oatmeal is always a good choice. Add some fruit for even more fiber, not to mention vitamins and antioxidants!

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Potato skins -

Eating potato skins instead of peeling them is a very easy way to increase your consumption of fiber. 

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Whole grain for sandwiches -

There is no reason to give up on your favorite sandwich contents, but try to make lunch healthier and more full of fiber by swapping regular bread for a whole-grain alternative.

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Whole-grain, whole-grain... -

It's not just your bread choices that can be improved by switching to a high-fiber alternative! Try brown rice and brown pasta to make healthier dishes.

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Hummus in sandwiches -

Eating healthy and fiber-full food doesn't have to be a chore! Try putting hummus in sandwiches for a great additional flavor. 

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Drink fiber! -

Smoothies are a great way to get your fiber fix. Not peeling the fruit will provide the extra fiber often missing from fruit juice. Why not throw some seeds in too?

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Beans -

With health and environmental experts emphasizing the importance of lowering meat consumption, beans are a fantastic substitute. Full of protein and fiber, why not try substituting meat for beans in your favorite dish?

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Cauliflower purée -

If you are making mashed potatoes, why not throw in some cauliflower purée? Cauliflower is full of fiber and very good for you! 

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Beetroot -

One of the most naturally healthy vegetables of all, beetroots are also full of fiber. They are great on their own, and also go well as a side dish or in a salad.

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Rice pudding -

Even desserts can be full of fiber! Just make sure that you use brown rice instead of white to maximize your fiber intake.

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Whole-wheat flour -

As with whole-grain food like bread, pasta, and rice, it is certainly healthier to switch to whole-wheat flour, which is high in fiber.

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Green salad -

A perfect snack, side dish, or garnish, green salad is a healthy way to get fiber as well as many essential vitamins.

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Flax seeds -

A fantastic addition to baking, whether it's bread, muffins, etc., flax seeds are high in fiber and very good for you.

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Replace cheese with salad -

Instead of cheese slices, add tomato and lettuce to sandwiches for not only a healthier lunch but also one with more fiber content!

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Lentils and other legumes -

Full of fiber, lentils and other legumes can be used as meat substitutes or as great healthy snacks. The best thing is that they are very good for you, and very cheap!

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Seasonal produce -

Fresh ingredients are always healthier, and it's good to support local producers. Try to get majority of your daily fiber from fresh and seasonal produce.

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Dried fruit -

Dried apricots, cranberries, bananas, and raisins are all fantastic sources of fiber. 

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Drink water -

Water is essential to help the fiber pass through your system efficiently. Remember not to overdo your fiber intake, as it's important to strike the correct balance!

If you have clean, running water, be thankful! Click here to read about the cities where there is a real danger of running out of water.

Source: The Healthy

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