Eating enough fiber is one of the best things you can do for your health. Fiber helps keep your digestive system running smoothly, lowers cholesterol and even supports heart health. But many of us don’t get enough of this important nutrient. The good news? Adding more fiber to your diet can be easy and delicious if you know which foods to pick.

Here are some of the best high-fiber foods to include in your meals and snacks:

• Fruits and vegetables: They’re not just packed with vitamins and minerals, but are also loaded with fiber. Apples, pears and berries like raspberries and blackberries are especially high in fiber. Plus, they’re naturally sweet, making them a tasty treat. When it comes to vegetables, think leafy greens like spinach and collard greens, crunchy broccoli and Brussels sprouts, or even humble carrots. Sweet potatoes are another fiber-packed option—just be sure to leave the skin on for an extra fiber boost.
• Whole grains: Swapping out refined grains for whole grains is a simple way to add more fiber to your day. Wild rice, quinoa and oatmeal are great choices. Even popcorn counts as a whole grain and can be a fun, fiber-rich snack—just skip the butter and go easy on the salt.
• Beans and legumes: Black beans, lentils and chickpeas are all superstars in this category. They’re not only high in fiber but also rich in protein, making them a filling addition to soups, salads, chili and even tacos. Ever tried roasted chickpeas? They’re a crunchy, satisfying snack that’s good for you too.
• Nuts and seeds: Almonds, walnuts, chia seeds and flaxseeds all pack a fiber punch. Sprinkle them on your yogurt, toss them into a smoothie or enjoy a handful as a quick snack. Bonus: they’re also full of healthy fats, which are great for your heart.

If you’re looking for an easy way to boost your fiber intake, slowly add more fiber-rich foods to your meals. For breakfast, whole-grain cereals, a slice of whole-grain toast with avocado or a smoothie made with berries and spinach can set you up for a fiber-filled day. For lunch and dinner, fill half your plate with fruits and veggies and swap whole grains for refined grains, such as eating quinoa instead of white rice or enjoying a sweet potato instead of a white potato.

When increasing your fiber intake, just keep in mind that it’s something you should do gradually. Adding too much fiber too quickly can lead to bloating and discomfort. Drink plenty of water, too, as fiber works best when it has water to help it move through your system.

By including these high-fiber foods in your diet, you’ll be doing your body a big favor. Not only will your digestive system thank you, but you’ll also be supporting your overall health in the process. So, go ahead and load up on fiber—your body will feel the difference!

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