Dietary fiber has plenty of health benefits, including promoting gut and heart health and reducing the risk of stroke, diabetes, certain cancers and obesity. Fiber also helps keep you full and satisfied longer, boding well for weight loss and keeping cravings at bay. Yet the vast majority of people fall short of fiber recommendations (25 grams per day for women and 35 grams for men). You can get a head start on your daily fiber intake by packing in fiber-rich foods like fruits, vegetables, whole grains, beans, lentils, nuts and seeds at any meal.
Amping up your fiber intake too quickly, however, may cause you to feel bloated. Start by adding nutrient-rich, high-fiber foods to your diet slowly, aiming for about 10 grams per meal.
Here are five sample lunches that are rich in fiber and also contain up to 34 grams of protein:
