Fruits and vegetables are rich in fiber, as well as vitamins and minerals. Try to eat five or more servings a day. Fresh fruits, raw vegetables, low-fat popcorn, and whole-grain crackers are good choices. You can get more fiber by eating certain fruits, starchy vegetables, legumes, and whole grains.
There are many strategies to incorporate into your diet, and you can also take fiber supplements if needed. Some research even suggests that fiber can bind to calories in foods and prevent them from being fully absorbed, which is like a built-in benefit for weight control. For example, try adding just one more serving of a fiber-rich food to your daily diet for a week and then see how your body feels. The fiber in fruit can improve satiety, especially when combined with foods that contain fat and protein, such as nut butter or cheese.
And last but not least, high-fiber foods require more chewing and take longer for the stomach to digest. The slower digestion that occurs after a fiber-rich meal, glucose from food is also digested more slowly.