I like to throw ½–1 cup of baker’s bran, or my new favorite, coarse cracked wheat, into breads and doughs to add texture and boost fiber. My gut thanks me for this.
Other favorites to consider when shopping or planning meals include farro, an intact heritage wheat that’s delicious in Mediterranean-style grain salads in summer and hearty casseroles in winter, as well as barley.
And mushrooms!
Unexpected sources of fiber: Condiments, garnishes, and appetizers can contain a surprising amount of fiber. Guacamole is a great example, with about 14 grams of fiber per avocado. This is one of the ways I know I can eat a whole avocado. On a recent trip to a favorite restaurant, I may have eaten closer to two whole avocados—wow! That’s a day’s worth of fiber in one appetizer. Bean dips, both spicy red bean and Mediterranean-style white bean dips, can also be excellent sources of fiber.