5. Orange

oranges

Another popular fruit, oranges bring a lot to the table nutritionally speaking. Typically, you hear about oranges, and orange juice, for their Vitamin C content, which helps the body by strengthening certain components of the immune system. To be fair, it is impressive; but that’s only one reason to be drinking orange juice (with pulp) or going straight to the source with a good ol’ orange. They provide calcium, magnesium, and vitamin A. The sugar content can be a concern for diabetics, who may want to choose smaller fruits, or blend oranges in as part of a larger fruit profile.

4. Flax Seeds

Flax Seed

Don’t let their tiny size and unassuming color fool you. Another grain, flax seeds are a nutrient powerhouse. Grinding or soaking the seeds has proven to be an excellent means to make the most of them; this means it’s time to get out the blender and mix up some drinks. 100 grams of flaxseed is more than enough to meet your RDA, but the benefit doesn’t stop there. Like edamame, flaxseed possesses significant levels of protein, making it another meatless alternative. While it does contain some fat, flaxseed also provides a lot of potassium, calcium, and Vitamin B-6 as well.

3. Kiwi Fruit

Boasting, even more, Vitamin C than oranges, kiwifruit are also an excellent source of fiber. They tend to have an average of 3 to 5 grams of fiber, and along with that, only 9 grams of sugar. This limited level of sugar is one thing that sets kiwi apart from other fruits that are much higher in sugar; such fruits can cause flatulence, and in some diabetic cases, they can adversely affect blood sugar. Kiwifruit does not cause these problems. It also has a wide range in terms of taste, depending on which variety of the fruit you are eating.

2. Oats

oats

Are you seeing any trends among high fiber foods? Oats, closely related to wheat and barley, has been a staple for many peoples for generations. A solid source of energy, oats also yield significant levels of fiber, almost half the RDA, in fact. Oats, especially the fortified variety, can provide the body with several essential minerals, most notably potassium, magnesium, and iron. These three alone are responsible for heart health, as well as healthy bones and an efficient nervous system, muscle health and responsiveness, and the regulation of blood sugar, along with many other applications the body needs to function.

1. Bulgur

bulgur

Have you heard of bulgur? It’s a cereal made from a combination of various wheat species popular in Europe and Asia. Boasting a somewhat nutty flavor, it is a whole wheat that is a staple in Indian and European cuisine, where it fills a variety of roles. It has an incredible fiber content, surpassed only by flaxseed on this list. Bulgur also has appreciable levels of Vitamin B-6, magnesium, iron, protein and potassium. It is a strong source of energy that provides very little fat, which makes it one of the most well-rounded foods among those high in fiber.

Related: Magnesium Deficiency: 9 Signs & Solutions

At the end of the day, everybody poops, but it’s up to you to decide which foods are best to eat to help the process along. Adding more fiber to your diet can keep constipation away, and as these items have indicated, there’s a whole lot of nutrition you can squeeze out along with your dietary fiber content. Many of the items on this list are quite easy to add to a healthy diet. Don’t pinch it off there though; after all, you can further help your digestion by drinking lots of water in addition to meeting your fiber needs.

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