Here are the 10 best sources of fiber

Legumes: Legumes such as beans, lentils, and chickpeas are excellent sources of fiber. They are also rich in protein, making them a nutritious addition to meals. 

Whole Grains: Whole grains like oats, quinoa, brown rice, barley, and whole wheat are high in fiber. Opting for whole grain varieties of bread, pasta, and cereal can help increase your fiber intake. 

Fruits: Many fruits are high in fiber, especially when eaten with the skin or pulp. Berries, apples, pears, oranges, and kiwi are particularly good sources of fiber. 

Vegetables: Vegetables are rich in fiber, as well as vitamins, minerals, and antioxidants. Leafy greens, broccoli, Brussels sprouts, carrots, and sweet potatoes are all excellent choices. 

Nuts and Seeds: Nuts and seeds are nutrient-dense foods that provide fiber, healthy fats, and protein. Almonds, chia seeds, flaxseeds, and sunflower seeds are great options. 

Avocado: Avocado is a unique fruit that is high in fiber and healthy fats. Adding avocado to salads, sandwiches, or smoothies can help boost your fiber intake. 

Bran: Bran, the outer layer of whole grains, is particularly high in fiber. Wheat bran, oat bran, and rice bran can be added to cereals, baked goods, or yogurt for an extra fiber boost. 

Popcorn: Popcorn is a whole grain snack that is naturally high in fiber. Air-popped popcorn is a healthier option than microwave or movie theater popcorn, which may contain added fats and sodium.