➡️Fresh Fruit.

Any fresh fruit is a healthy snack. But when it comes to fiber, some fruits have more than others. One large Asian pear has a whopping 9.9 grams of it. Other high-fiber fruits include raspberries (4 grams per 1/2 cup), blackberries (3.8 grams per 1/2 cup), bananas (3.1 for one medium-sized), and blueberries (2 grams per 1/2 cup). Pears and apples -- with the skin on -- are also good choices.

➡️Whole-Grain Bread and Crackers.

Keep the grains coming. For lunch, eat a sandwich on whole-grain bread. Or dip whole-grain crackers into your favorite healthy spread. “Whole grain” means it includes all parts of the grain, and that gives you all the nutrients.

➡️Dried Fruit.

Prunes are well-known for the way they can help digestion. That’s in part because of their high fiber content. The roughage can help spur bowel movements and relieve constipation. Most dried fruits are loaded with fiber. Have a few dried figs or dates as a snack.

➡️Nuts, Seeds, and Fiber.

Many people steer clear of nuts and seeds because they tend to be high in calories and fat. But they can be a great source of fiber and other nutrients. Just keep the portions small. One ounce of almonds has 3.5 grams of fiber. Try adding chopped nuts or seeds to salads, cereal, or yogurt. Or enjoy a handful of roasted nuts or seeds for a healthy afternoon snack.

➡️Add Flaxseed.

The seed of the flax plant can be an excellent source of fiber, giving you 2.8 grams per tablespoon. Flaxseed is often used as a laxative, but studies show that it also may help lower cholesterol, blood pressure, and blood sugar levels.  Add whole or ground flaxseeds to breads or other baked goods. Or sprinkle ground flaxseed into a smoothie or onto cooked vegetables.

Sources - https://www.webmd.com/diet/ss/slideshow-high-fiber-foods

Photo Credits - https://lovesofresh.com/boost-your-energy-levels-with-these-healthy-foods/