What foods are fiber rich carbohydrates?

• Quinoa, barley, bulgur, oats, brown rice and farro.
• Whole wheat pasta.
• Whole grain cereals, including those made from whole wheat, wheat bran and oats.

• Berries. …
• Avocados. …
• Popcorn. …
• Whole Grains. …
• Apples. …
• Dried Fruits. …
• Potatoes. …
• Nuts. Nuts aren’t just a great source of protein and healthy fats—sunflower seeds and almonds each have more than 3 grams of fiber in a serving.

The best sources of fiber are whole grains, fresh fruits and vegetables, legumes, and nuts. Some tips for increasing fiber intake: Eat whole fruits instead of drinking fruit juices. Replace white rice, bread, and pasta with brown rice and whole grain products.

Apples, bananas, oranges, strawberries all have around 3 to 4 grams of fiber. (Eat the apple peels — that’s where the most fiber is!) Raspberries win the fiber race at 8 grams per cup. Exotic fruits are also good sources of fiber: A mango has 5 grams, a persimmon has 6, and 1 cup of guava has about 9.

Eggs contain less than 1 gram of carbs each and can help keep you full for hours. They’re also high in several nutrients and may help protect eye and heart health.

Scrambled eggs are protein-packed, but they‘re not a good source of fiber. You can change that by tossing in some chopped veggies like spinach, broccoli, artichoke, or avocado.

Fiber supplements are readily available and effective at inducing bowel movements if a low-fiber diet is the cause of your constipation. They work by adding bulk, or volume, to your stool. This helps push stool through your intestines and out of your body.

• Brown rice. …
• Popcorn. …
• Nuts. …
• Baked potato with skin. …
• Berries. …
• Bran cereal. Actually, any cereal that has 5 grams of fiber or more in a serving counts as high fiber.
• Oatmeal. Whether its microwaved or stove-cooked, oatmeal is good fiber.
• Vegetables. The crunchier, the better.

Peanut butter is rich in heart-healthy fats and is a good source of protein, which can be helpful for vegetarians looking to include more protein in their diets. A 2-tablespoon serving of peanut butter contains up to 8 grams of protein and 2 to 3 grams of fiber.

• Eggs and Vegetables Fried in Coconut Oil. …
• Skillet-Baked Eggs with Spinach, Yogurt, and Chili Oil. …
• Cowboy Breakfast Skillet. …
• Bacon and Eggs in a Different Way. …
• Savory, Flourless Egg-and-Cottage-Cheese Breakfast Muffins. …
• Cream Cheese Pancakes. …
• Spinach, Mushroom, and Feta Crustless Quiche.

• Soda.
• Candy.
• Desserts.
• Processed foods such as potato chips, granola bars, and crackers.

Refined Pasta. Whole-grain pasta is typically high in fiber, manganese, selenium, copper and phosphorus, while refined, enriched pasta tends to be higher in iron and B vitamins. Whole-grain pasta is also lower in calories and higher in fiber and certain micronutrients than refined pasta.

Spinach is low in carbs but high in insoluble fiber. This type of fiber may benefit your digestion.

1. Jump-start your day. …
2. Switch to whole grains. …
3. Bulk up baked goods. …
4. Lean on legumes. …
5. Eat more fruit and vegetables. Fruits and vegetables are rich in fiber, as well as vitamins and minerals. …
6. Make snacks count.