Without supplements.
I like to have either overnight oats or a smoothie every day to get my fiber in. The oats I do old fashioned oats, 2tbsp chia, 2tbsp Flax, chocolate Collagen powder, almond milk, topped with about a cup of frozen mixed berries. Smoothie I do 1 cup frozen pomegranate (higher in fiber than a lot of fruits) half a cup frozen strawberries and pineapple, athletic greens powder, 2tbsp chia and 2tbsp Flax, unflavored Collagen, and water or low sugar pineapple juice. Both are pretty caloric depending on your goals, but very nutritious.
I’d love to consume a myriad of plant products like leafy veg and fruits, definitely should be a staple. Beans, nuts, seeds and legumes are great too, but my rather insatiable appetite causes me to over consume them far too easily so I tend to limit myself to perhaps half a cup of chickpeas and half a cup of lentils a day? I don’t truly measure meticulously but generally this is how much. Also perhaps 50g of nuts a day, and I like mixing them as I do have macadamia pecans and Brazil nuts in bulk at home. Also perhaps whole grains can help
Fruits, vegetables, nuts and nut butters, beans, lentils, oatmeal, flaxseed and chia seeds, high-fiber whole-wheat breads (such as the Dave’s Killer Bread brand), and whole grains, such as quinoa and brown rice.
Remember to drink plenty of water as well.
Raisins. Raisins are one best sources of fiber. Raisins are basically the gods of fiber. Eat a bowl of a raisin cereal or just eat plain raisins. You’ll see an instantaneous difference immediately (when you go to the bathroom to take a dookie again).
Recommend fibers per day is around 25g, but unfortunately lots of people don’t cover the intake during the day from vegetables and fruits specifically those who don’t like to eat veggies, so one of the strategies is to blend them and make a smoothie or they can have veggies supplement to insure covering there body needs.
Just incorporate more whole plant foods into your diet! Whole grains, beans, lentils, fruits, vegetables, nuts, seeds, and mushrooms. Make sure you get in some high-fiber foods at every meal. For breakfast, you could have a fruit smoothie, oatmeal with nuts and fruit, or savory lentils. For lunch, you could have a hearty salad with whole grains and chickpeas or a burrito bowl with black beans and brown rice. For dinner, make sure you have a whole grain and at least one vegetable on your plate. Fruit, popcorn, nuts, and seeds can make tasty high-fiber snacks.