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Traditional pasta, made from refined semolina flour, provides only 1 or 2 grams of fiber per serving. Pastas made from lentils, chickpeas and other legumes typically provide fiber as well as protein and other nutrients, making them a healthier option.

Dried fruit is portable and fiber-rich, while nuts and seeds provide additional nutrients and fiber.

Beans can be mixed directly into taco meat, meatballs or burgers.

Chia seeds are extremely fiber-rich, providing about 10 grams of fiber in just 2 tablespoons.

If someone’s diet is falling short, they should ask their doctor whether a supplement is appropriate. When they take one, they should start with a small amount, increase gradually as their body adjusts, and drink plenty of water.