9 Ways to Incorporate More Fiber into Your Diet

The American Heart Association recommends at least 25 grams of fiber per day, yet many Americans don’t even come close to this amount. We all know fiber is important – it helps with appetite regulation, bowel movements, digestion, and blood sugar regulation. So how can we incorporate more fiber into our day to reach the recommended level?

  1. Choose whole grain options

Whole grains contain all parts of the grain rather than refined grains which have been away from the most nutritious parts of the grain. Additionally, whole grains contain more fiber which helps with fullness and blood sugar level regulation. Some good sources of whole grains include oats, barley, farro, quinoa, and buckwheat. 

  1. Include vegetables at every meal

Fiber is just one of the many reasons you should consume plenty of vegetables. When making meals, be mindful to always include a vegetable. If you struggle with eating vegetables, there are many ways you can sneak them into dishes. Furthermore, if you know one of your meals later in the day is going to be light on veggies, plan on having more veggies earlier in the day.

  1. Add chia seeds to your breakfast

Chia seeds are the perfect addition to many breakfasts and start your day off on a great note. 1 ounce of chia seeds provides you with protein, omega-3 fatty acids, and 10 grams of fiber. Chia seeds are flavorless and tiny, making them the perfect to add to your morning smoothie, oatmeal, or yogurt bowl.  

  1. Choose smoothies over juices

While juices are beneficial in some ways, the juicing process strips the fruits and vegetables of their fiber. While you can still enjoy 100% fruit and vegetable juices, keep in mind that eating whole fruits and vegetables provides more health benefits. Smoothies are a great alternative to juices because you can drink your fruits and vegetables while still getting fiber from them. If you’re looking for smoothie recipes, check out our metabolism-boosting smoothie guide here.

  1. Add nuts and seeds to your recipes

Nuts and seeds are a great source of healthy fats, protein, and plenty of fiber. Nuts and seeds are versatile, shelf stable, and nutrient dense. Try sprinkling seeds onto your salads or using nuts to make sauces. To look into easy nuts and seeds to add to your diet, check out our Amazon favorites page.

  1. Pay attention to the nutrition facts label

The nutrition facts label is an extremely helpful tool to make reaching your fiber intake easier. Focus on the amount of fiber listed per serving on the label. Also pay attention to choosing foods that are high in whole grains or listed as the 100% whole wheat option.

  1. Include legumes in your diet

Legumes – which include beans, chickpeas, edamame, lentils – are extremely beneficial to add to your diet and provide many health benefits. Try using chickpea and lentil pasta for your next pasta dish. Roasted chickpeas and edamame are great for on-the-go snacking. Hummus and black bean dip is perfect for many dishes as well.

  1. Leave the skin on fruits and vegetables

Fruit and vegetable peels are rich in fiber. If you constantly peel your fruits and vegetables, you’re missing out on a lot of beneficial fiber. If you struggle with the texture of peels, try different cooking methods like steaming, roasting, pan frying, or baking. 

  1. Make the most of your snacks

Fiber consumption isn’t limited to your main meals. Focusing on eating high fiber foods for your snacks is a great way to increase your fiber. There are many snacks on the market that are rich in fiber including roasted legumes, trail mixes, granolas, and more. You can also try snack pairings like hummus with raw veggies and fresh fruit with nut butter. If you’re looking for more high fiber snack options, check out our free healthy snacking guide here 

The bottom line

Fiber is crucial in supporting a healthy lifestyle. By implementing these tips and tricks, reaching your fiber intake becomes less overwhelming and more doable.  

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** This article was written by Ava Stover, nutrition intern. Fact checked by Allison Tallman RD.

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