People Over 40 Are Likely To Be Missing These High-Fiber Foods From Their Diet, Doctors Say (They’re Gut-Friendly!)

Beans and legumes

These are not only fiber-rich (lentils have 13 grams fiber per cup) but are also an excellent source of plant protein.

Broccoli

This is a superfood for sure–and may be one of the most nutrient dense foods on the planet. Broccoli (along with cauliflower and brussel sprouts) are cruciferous vegetables that provide impressive amounts of antioxidants like vitamin C, iron, vitamin K, folate and potassium. They're very low in calories!

Berries

Berries are loaded with antioxidants, fiber, and again low in calories which makes them nutrient dense. Raspberries have 6 grams of fiber per cup. Strawberries have a little less and blackberries have about 7 to 8 grams. Eat berries for breakfast, lentil soup for lunch, and a big serving of broccoli for dinner and you are going to be improving the quality of your diet as well as upping your fiber intake.

Other high-fiber foods include avocados, carrots, apples, and of course whole grains. With grains, look at the label to make sure whole grains (or whole wheat) are the first ingredient and that the bread has at least 3 g fiber per slice.

Ultimately, the hardest aspect of dieting is being hungry–and you should know that fiber is your secret weapon! High-fiber foods help fill you up (with lower calories). And because fiber slows down the transit time in your gut, you feel full longer so you can avoid the urge to eat those pesky snack foods like chips and crackers.