9. Eschew Juice for Fruit

Fruits are also fabulous sources of fiber, but most of the fiber in fruit is found in the skin and pulp, which is removed when the juice is made. Juice can also contain too many concentrated calories, particularly sugars that will slow metabolism. Keep in mind that citrus fruits may add a little additional heat to your metabolic furnace.

10. Savor These Fiber-Filled Fruits

Try eating different fruits every day to get different types of dietary fiber. Fruits with edible seeds, such as strawberries, are sources of lignin, while apples and citrus fruits are excellent sources of pectin. One medium apple contains 4.4 grams of fiber, and one cup of strawberries contains 3 grams. These other fiber-filled fruits will also help boost your metabolism: bananas, blueberries, cantaloupes, cranberries, grapefruits, honeydew melons, lemons, limes, mangos, oranges, papayas, peaches, pineapples, raspberries, tomatoes, tangerines, and watermelons.

11. Eat Fiber-Rich Cereals

Start your day with a high-fiber breakfast cereal, such as bran cereal or oatmeal. Cereals offer an excellent source of healthy fiber, and often they are fortified with vitamins. Look for cereals that contain at least 5 grams of fiber per serving because the more fiber it contains, the longer and harder your metabolism will have to burn to digest it. Add fresh fruit for an extra fiber boost.

12. Find Other Ways to Add Fiber to Your Diet

Adding fiber to your diet may be easier than you think. Here are some additional tips that can help you get started:

• Plan to eat high-fiber foods such as fruits, vegetables, legumes, or whole-grain starches at every meal.

• Eat a variety of high-fiber foods to ensure you get a mix of both types of fiber.

• Use snacks to increase your fiber intake by nibbling on higher-fiber foods, such as dried fruits, popcorn, fresh fruit, raw vegetables, or whole-wheat crackers.

• Try to eat legumes, or dried beans, at least two to three times per week. Add them to salads, soups, casseroles, or spaghetti sauce.

13. Eat an Apple

Apples are fabulous for you—and your metabolism. The active ingredient in apple pulp is pectin, a soluble form of fiber that helps reduce “bad” cholesterol by keeping it in the intestinal tract until it is eliminated. Pectin also creates a sensation of fullness and suppresses appetite. A study published in the Journal of the National Cancer Institute shows that pectin binds certain cancer-causing compounds in the colon, accelerating their removal from the body. European studies indicate that apple pectin can even help eliminate lead, mercury, and other toxic heavy metals from the human body. Note: It’s important to wash apples thoroughly and to avoid eating the seeds, which can be poisonous. All apples provide super nutrients, but eating different varieties of apples is even better.

14. Eat Your Oatmeal

Oatmeal is a marvelous choice for healthy fiber, both soluble and insoluble. Insoluble fiber found in oatmeal is good for people with diabetes because the fibers slow down the digestion of starch, preventing a sharp rise in blood glucose levels after a meal. Soluble fiber aids in the processing and elimination of food, moving it quickly and efficiently through the bowels. Studies have shown that eating foods that are high in soluble fiber may help to lower LDL cholesterol (bad cholesterol) without lowering HDL cholesterol (good cholesterol). Whether you choose steel-cut oats (the most roughly cut and least processed), rolled or “old-fashioned” oats, quick oats, or instant, all types of oats are effective at reducing cholesterol. To get the daily 3 grams of soluble fiber recommended for lowering cholesterol levels, you’ll need to eat 2 ounces of oat bran (⅔the three omega-3 fatty acids. Because your body cannot cup dry or about 1 ½ cups cooked) or 3 ounces of oatmeal (1 cup dry or 2 cups cooked).

15. Have an Occasional Fiber-Filled Day

If you want to lose a few pounds quickly, spend a few days eating only fiber-filled foods like fruits and vegetables. Be sure to drink plenty of water and try not to exceed 30 grams of fiber in one day to avoid gastrointestinal discomfort. The healthiest choice, of course, is to make sure every day is a fiber-filled day with plenty of fruits and vegetables in addition to whole grains, lean proteins, and healthy fats. This will fill you up, crank up your metabolism, and keep you from eating more calorie-laden foods

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