Adding more fibre to your diet is as simple as switching to whole wheat pasta instead of the refined variety. Brown argued that even minor adjustments could have a significant impact. The USDA reports that one cup of rotini whole wheat pasta has more than four grammes of fibre.
Those accustomed to white pasta may find whole-wheat pasta to have a slightly different flavour. You can find a variety of whole-wheat pasta at your local grocery store, so you can experiment with different brands and shapes to find your favourite.
Brown rice has a chewier texture and a nuttier taste than white rice, so switching to it may take some getting used to if you’re used to eating white rice exclusively. Fiber content is high; the USDA reports over 3 grammes per cup.
Immature soybeans boiled in their pod, or edamame, have been a staple in East Asian cooking for quite some time. You can eat them straight from the pod or blend them into a delicious dip. According to the USDA, a single cup of edamame provides 18.4 grammes of protein and 8 grammes of fibre.