Apples
According to study, the proverb “an apple a day keeps the doctor away” may not always be accurate, although eating more apples can increase your intake of fiber. Depending on the size, each apple has four grams of fiber. Of course, they also make for a tasty and crispy snack.
Dried Fruits
For people with constipation, dried fruits like figs, prunes, and dates can significantly increase your fiber intake. These fruits naturally contain sorbitol, a sugar that may benefit your intestines and increase comfort. However, consuming an excessive amount might cause cramps or diarrhea, so try a modest quantity and wait until you’ve fully digested them before eating more.
Potatoes
One small potato with skin may provide about three grams of fiber; other good sources of fiber include sweet potatoes, red potatoes, purple potatoes, and even plain old white potatoes. The vegetable has a terrible record for hanging out with the wrong folks, like fries and chips, to name a couple. However, potatoes might have a lot of advantages when they are not deep-fried and salted.
Nuts
Sunflower seeds and almonds each provide more than three grams of fiber per serving, making nuts a fantastic source of fiber in addition to protein and healthy fats. They can assist you in consuming the 38 grams of fiber advised for males and the 25 grams suggested for women by the FDA. Nuts that are raw or dry-roasted are preferable to those that are already packed (which are usually cooked in oils that can add extra, unnecessary calories.) Even nut butters have fiber to spare.
