Berries
Strawberries, raspberries, blueberries, and blackberries can add fiber and natural sweetness to meals.
Beans and Lentils
Legumes are excellent sources of dietary fiber and can be included in soups, salads, stews, and main dishes.
Vegetables
Broccoli, carrots, Brussels sprouts, peas, and other vegetables can contribute to
overall fiber intake.
Whole Grains
Brown rice, whole-grain bread, barley, and other whole grains can help replace lower-fiber refined grains.
A diverse diet is generally more useful than relying on one “superfood.”
What About Bloating?
This is where moderation becomes especially important.
Although fiber can support regular bowel movements, suddenly consuming a lot more fiber can cause temporary gas or bloating.
If you’re new to flaxseed, consider starting with a smaller serving and gradually increasing it.
For example, instead of immediately using two tablespoons, you could begin with one tablespoon
grinder or food processor.
and see how your body responds.
If everything feels comfortable, you can gradually increase the amount.
