Spinach and other greens

Greens such as spinach, Brussels sprouts, and broccoli are high in fiber as well as folate, vitamin C, and vitamin K. These greens help to bulk and weight stools, making them easier to move through the digestive tract. Cooked spinach has 4.7 grams of fiber per cup (180 grams), which is 19% of the RDI.

To add spinach to your diet, make a quiche, pie, or soup. For a fiber boost, raw baby spinach or tender greens can be added to salads or sandwiches. Brussels sprouts are also extremely nutritious, having 14% of your daily fiber requirements and just 41 calories in just 5 sprouts. They can be served hot or cold after being boiled, steamed, grilled, or roasted. Broccoli, on the other hand, has 2.4 grams of fiber per cup (91 grams). This is 10% of the recommended daily intake of fiber. It may be eaten fresh in salads or as a snack, as well as cooked and added to soups and stews.