10 easy ways to add more fiber to your diet
Did you know that fiber is one of the most powerful nutrients in our diet?
Often times, one of the first things I recommend to clients in my 1:1 nutrition program is adding more fiber to their daily meals. From GI health and weight maintenance to decreasing risk of heart disease, high fiber foods are perhaps one of the most overlooked ways we can improve our health.
Unfortunately, most Americans only get about 50% of their recommended fiber intake. But not to worry! Today I’m sharing 10 of the simplest ways to increase your fiber intake and reap all the benefits of this amazing nutrient. You’ll quickly see that adding more fiber is easy, quick and doesn’t require any serious changes to your diet. In fact, fiber rich foods are some of the most delicious!
But first…
What is fiber?
Fiber is a type of carbohydrate that the body cannot break down into digestible sugar. It’s a plant-based nutrient that helps the body regulate hunger, digestion and blood sugar levels.
Fiber is found in many types of food, but the most common high fiber foods are:
Whole fruits
Vegetables, especially those that are rich in color
Beans & legumes
Whole grains like quinoa, farro, brown rice, and bulgur
Nuts and seeds
Benefits of a fiber rich diet
Studies have shown that a diet rich in high-fiber foods can not only prevent disease and certain types of cancer, but it can also support healthy weight management, regular digestion, and natural detoxification of the GI tract.
Basically, fiber is a superstar nutrient!
Below are some of the healing benefits of a fiber-rich diet:
Supports weight maintenance and/or sustainable weight loss
Supports colonic health
Supports gut health
Supports bone health
Naturally cleanses & detoxifies the GI tract
Supports digestive regularity/relieves and prevents constipation
Decreases risk of heart disease or metabolic syndrome
Decreases risk of type 2 diabetes
Decreases risk of breast cancer
Decreases risk of diverticulitis
Signs you may need more fiber
As mentioned, if you’re an American adult, the chances are you could probably benefit from adding more high-fiber foods to your diet. But if you’re not sure, here are a few common signs to look out for:
Bloating or constipation
Not feeling full after meals
High cholesterol
Low energy or ‘the afternoon slump’
Irregular digestion
Painful digestion
10 easy ways to add more fiber to your diet
Increasing your fiber intake is actually very easy to do, and doesn’t require much of a change to your everyday eating habits. Simple swaps and substitutions can dramatically increase your daily fiber intake (and make your meals more delicious!).
Here are a few simple ways to add high fiber foods to your daily meals.
1) Make sure every meal has fruits and/or veggies
The easiest way to increase your daily fiber intake is to simply make sure every meal has some whole fruits, veggies, and/or legumes. Try adding this simple roasted broccoli to your next dinner, or topping your chicken dish with these delicious roasted carrots.
2) Start your day with oats
Oatmeal is a great way to get your fiber in early and feel satiated throughout the morning. Plus, you can easily spice up your oatmeal with dried fruit, nuts and spices like cinnamon or nutmeg.
Overnight oats are also a great solution if you’re short on time in the morning, since they can be prepped the night before and stored in a jar. Here’s a great overnight oats recipe that’s only 5 ingredients!
3) Add chia seeds or flax seeds to your smoothie
Are you a morning smoothie type of person? If so, try adding a tablespoon of flax and/or chia seeds on top for an extra boost of fiber.
Chia seeds are not only a great source of fiber (10 grams per ounce!) - they’re also packed with antioxidants, minerals and omega-3 fatty acids.
Not into smoothies? Try this chocolate chia seed pudding recipe for dessert to get the benefits of this superfood!
4) Look for dark, colorful veggies like broccoli, carrots and beets
Carrots, beets and dark leafy greens are great choices when picking out produce. As a rule of thumb, the darker and richer in color, the more fiber a vegetable will have.
Try mixing kale and carrots in with your salad, or making crispy kale chips as a snack.
5) Snack on whole fruits throughout the day
Fruits like apples, pears and avocados make excellent snacks to keep you full and energized. Add to your breakfast with whole grain toast and nut butter for a satisfying, filling start to your day.
Or, try mixing diced apples and cinnamon in with your morning oatmeal.
Berries are also excellent sources of fiber and make great toppings for oatmeal, cereal and yogurt.
6) Make chili or soup and store leftovers for the week
Chili is a comforting winter meal that lends itself well to high fiber foods like beans and lentils. Try this delicious turkey chili recipe and add chickpeas or lentils for an extra fiber boost.
You can also make a big pot of this red lentil curry soup to have as a meal or side dish.
7) Prep high-fiber snacks like these granola bars or crispy baked chickpeas
Instead of packaged granola bars, try baking your own bars at home. This recipe is simple and packed with fiber rich ingredients like flax seeds, oats and dates.
You can also try these crispy baked chickpeas for a crunchy, satisfying snack or salad topping.
8) Make hummus or white bean dip as a spread for toast
Make this hummus or white bean dip as a spread to introduce new veggies. Serve this spread with new veggies like snap peas, jicama slices, and radishes or as a way to get old favorites in like carrots sticks, bell pepper strips, and broccoli florets or cauliflower florets.
9) Add a Quick Fiber Boost with Psyllium
Psyllium powder is a form of fiber made from an herb called plantago ovata. Mix 1 tablespoon into a glass of water and drink for an extra fiber boost. This is a great trick that will make you feel full when on the go so that you don't make high sugar choices.
10) Prioritize whole grains
Whole grains like quinoa, farro, or bulgur are much more fiber-rich than refined grains like white rice or couscous. They’re also delicious and versatile, so you can easily substitute them in recipes.
When it comes to pasta, look for whole grain, or experiment with chickpea, lentil and brown rice pasta varieties.
For bread, try choosing whole grain, sourdough, rye or pumpernickel. These breads have more protein and fiber than their white-flour counterparts. Look for ‘100% Whole Grain’ to get the most bang for your buck from a fiber perspective.
There are so many easy & delicious ways to get the amazing benefits of fiber, so get creative and remember to have fun with it!