Fiber is an essential part of a healthy, balanced diet. It offers a variety of benefits, from supporting digestive health to helping you feel fuller for longer. Yet many people don’t get enough fiber in their daily meals and snacks.

If you’re looking to up your fiber game, here are 5 simple tips to try:

1. Start your day with oatmeal. Oats are packed with soluble fiber to help regulate blood sugar and keep you satisfied until lunchtime. Top your oatmeal with berries, nuts, and a drizzle of honey for extra flavor and nutrition.

2. Snack on nuts and seeds. Foods like almonds, chia seeds, and flaxseeds are all great high-fiber options for between-meal munching. Aim for a small handful as a satisfying snack.

3. Load up on veggies. Vegetables like broccoli, Brussels sprouts, artichokes, and leafy greens are fiber superstars. Try to include a serving or two of non-starchy veggies at every meal.

4. Choose whole grains. Opt for 100% whole wheat bread, brown rice, quinoa, and other minimally-processed grains over refined options. The extra fiber will help support digestive and heart health.

5. Experiment with legumes. Beans, lentils, and chickpeas are packed with both soluble and insoluble fiber. Try adding them to soups, stews, or even blending them into dips and spreads.

Making small swaps to boost your fiber intake is an easy way to support overall wellness. Start with just one or two of these tips, and over time you’ll be feeling the benefits of a fiber-rich diet.