Staying at home every day means less overall movement and can lead to uncomfortable digestive issues.

It's no fun to talk about, but we're all moving a bit less as we shelter in place. In addition to staying hydrated, what you eat can make a difference. Aim for at least 25 grams of fiber a day to keep your digestive system happy.

Here are eight high-fiber foods that can help if you're not quite regular right now.


There may be some truth to the old adage about an apple a day! A medium apple has about 4.4 grams of fiber; just be sure to eat them unpeeled.


Lentils and Split Peas

With 15.6 grams of fiber per cup of cooked lentils, they are a great addition to a healthy diet. The next time you make split pea soup, you'll be getting over 16 grams of fiber per cup of cooked peas. Score!



Instead of white rice, try using quinoa as a starch with your next stir-fry. One cup of cooked quinoa has 5.2 grams of fiber and it has that same sort of fluffy, filling quality as a side of rice.

quinoa, mason jars


A cup of raspberries has 8 grams of fiber, so try to squeeze them in whenever you can. Try chucking frozen berries in a blender with a ripe banana for a delicious, easy smoothie.


Popcorn and Almonds

Lucky for us, two of the best crunchy snacks are also good sources of fiber. One cup of popcorn has 1.2 grams of fiber and a single gram of almonds has 3.4 grams. 



A cup of raw oats has 16.5 grams of fiber, so try to have some for breakfast with a bit of brown sugar and cinnamon. You can also make some oatmeal cookies and sneak the fiber in that way.


If you find yourself in a bit of a bathroom bind, try one of these high-fiber foods. It might be just what you need to get things moving!

*The photos in this article are courtesy of Unsplash.

What do you prefer to get your daily intake of fiber? Let us know in the comments!