Adding fiber-rich foods to your diet can help you feel fuller, eat fewer calories and improve your digestive health. It can also reduce your risk of heart disease, high cholesterol, and other ailments.

To make sure you're getting your daily quota of this nutrient, choose the right kinds of high-fiber foods and incorporate them into your everyday meals.

Olives

Olīves are a great choice if you're looking for a high-fiber option that you can easily incorporate into your everyday meals. They can be eaten alone or paired with high-fiber foods to create a well-rounded meal.

Healthline says olives are a high-fat fruit rich in nutrients like oleic acid and minerals like copper. They also contain hydroxytyrosol, a phytonutrient that may help stave off cancer and bone loss.

Another high-fiber food that's easy to incorporate into your daily diet is whole-grain steel-cut oats. This low-glycemic, fiber-rich cereal is a healthy breakfast option to stabilize your blood sugar.

Incorporate a few olives into your lunch box for an extra dose of protein and fiber. You can even pair them with your favorite vegetables to create a nutritious meal.

Edamame

You may have seen edamame as an appetizer at the sushi bar or a side dish at your favorite Asian restaurant, but did you know it also makes a nutritious meal? Edamame, which is immature soybeans cooked in their pods, contains a high-quality protein and a healthy dose of fiber.

It can help you get your recommended daily protein and fiber intake and lower your risk of stroke and cancer. It is also high in folate, a B vitamin that reduces homocysteine levels.

In addition, it is a good source of calcium, iron, magnesium, and potassium. It is also a good source of phytochemicals and plant compounds with antioxidant properties that fight disease and protect against certain cancers.

You can eat edamame raw or cook it to your preference. Boiling them in their pods, steaming them in a steamer basket, or microwaving them are all delicious ways to prepare them.

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Beans

Beans are a delicious, inexpensive, and easy-to-incorporate high-fiber food. They can be a great replacement for meat in soups, casseroles, and pasta dishes.

The fiber in beans slows digestion, giving you that feeling of fullness. It also helps prevent constipation.

For example, a half-cup of cooked navy beans provides 7 g of fiber, which is about 20% of the Daily Value (DV). Fruits and vegetables are other sources of dietary fiber.

Besides being a protein-rich source of filling fiber, beans are also an excellent source of iron and folate. Folate is important for healthy red blood cells and can help reduce the risk of neural tube defects in babies.

Because beans contain soluble and insoluble fiber, they can help keep your digestive tract healthy. And though some people think eating beans can make them bloat, a 2011 study found that most participants who ate a half cup of pinto or black beans daily for three weeks experienced no increased flatulence.

Nuts

Nuts are a great way to increase your daily protein and fiber intake, both of which are key for a healthy weight. They're also a good source of antioxidants, heart-healthy fats, and vitamins E and K.

They're also a great addition to breakfasts, snacks, and lunches. Add a handful of nuts to your favorite yogurt, or sprinkle them on top of an apple or celery slice to satisfy you all morning.

You can also make them into a powder or meal added to smoothies, shakes, and baked goods. Roughly chop them with a food processor, blender, mortar, and pestle.

Studies show that regular nut consumption reduces the risk of cardiovascular disease (CVD) by 37%, as well as diabetes in women. They also positively affect blood pressure, visceral adiposity, and metabolic syndrome.

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