Fiber is one of those nutrients most people don’t get enough of, even though it plays a big role in how your body feels day to day. You don’t need to rely on bland cereal or supplements to fix it. Simple food choices can go a long way toward helping you hit your daily fiber goals.
This guide breaks down easy, realistic ways to add more fiber without overthinking it. From everyday snacks to quick meal upgrades, these tips show how to get more fiber into your routine using food you already eat.
Pick Popcorn Over Chips
When you’re reaching for something crunchy, air-popped popcorn beats chips by a mile in the fiber department. Three cups get you around 3.5 grams, plus the volume makes it more filling than a few handfuls of potato snacks. Season it with nutritional yeast, garlic powder, or a pinch of salt for something that feels snacky but still checks a nutritional box.
Work Beans Into Everything
Beans are fiber workhorses, with about 15 grams per cooked cup, and they play well in all kinds of meals. Stir them into soups, mash them into dips, or toss them into grain bowls and salads. You don’t have to commit to a full vegetarian dish to make use of them, they fit anywhere you’d use meat or carbs as filler.
Switch to Real Grains
White bread and pasta may be convenient, but whole grains have the edge when it comes to fiber. A slice of whole grain bread can have three times the fiber of white, and the extra structure helps keep you full. Look for ingredients like whole wheat, brown rice, and oats to replace the refined stuff you’re probably used to.
Pile on the Vegetables
If your plate is looking empty, vegetables are the easiest way to fill it. Broccoli, carrots, Brussels sprouts, and similar veggies all pack 3 to 5 grams of fiber per serving. Roast a whole tray, throw them in a stir-fry, or just keep a bag of baby carrots on hand for quick snacking. The more you eat, the better your fiber count looks.
Sprinkle in Flaxseeds
Flaxseeds go practically unnoticed in most meals but bring in about 2 grams of fiber per tablespoon. Stir them into oatmeal, smoothies, or yogurt, or add them to pancake or muffin batter if you’re baking. They also contain healthy fats and lignans, which support overall health while you boost fiber without trying too hard.
Keep Apples on Hand
A medium apple brings in around 4 grams of fiber, and you don’t need to prep anything beyond a rinse. The skin holds most of the fiber, so skip the peeling and eat it whole. Apples also give you a good combo of sweetness and crunch, which makes them one of the easiest ways to make fiber feel like a normal part of your routine.
Make Chia Part of Your Morning
One ounce of chia seeds gets you about 10 grams of fiber, which is a major boost in a small scoop. Add them to your morning drink, stir them into yogurt, or soak them in milk for a quick pudding. They absorb liquid and form a gel-like texture, which adds bulk to your meals and helps keep things moving through your system.
Put Berries on Everything
Raspberries and blackberries lead the pack with around 8 grams of fiber per cup, and they’re easy to toss into whatever you’re already eating. Add them to cereal, top off your yogurt, or snack on them by the handful. They’re also rich in antioxidants, which gives them extra value beyond just fiber.
Choose Sweet Potatoes More Often
Sweet potatoes edge out white potatoes in fiber, with about 4 grams in a medium tuber. Roast them, mash them, or cut them into fries. They hold up well in a ton of different dishes. They’re also rich in vitamin A and bring natural sweetness that doesn’t need much added to taste good.
Start the Day With Oats
Oatmeal brings about 4 grams of fiber per cooked cup and holds up well to whatever you throw on top: fruit, nuts, nut butter, you name it. It’s a solid choice for breakfast because it keeps you full and gives your fiber intake a strong start before lunch. Stick to rolled or steel-cut oats for the best texture and nutrition.
Keep Nuts in Reach
Almonds, pistachios, and walnuts aren’t just protein-rich, they’re good for fiber too. A one-ounce handful of almonds has about 3.5 grams. Use them to top salads, toss them into trail mix, or just eat them on their own. Just be mindful of portions since the calories add up fast, even though the fiber helps you feel full.
Lean Into Lentils and Friends
Lentils, chickpeas, and other legumes can bring more than 15 grams of fiber per cooked cup. They’re easy to batch cook and keep in the fridge for mixing into quick meals. You can build an entire lunch around them or just add a scoop to boost a salad. Either way, they’re one of the best high-fiber staples to keep in rotation.
Buy Pears More Often
Pears clock in at around 6 grams of fiber each, especially if you leave the skin on. They’re soft, sweet, and less acidic than apples, which makes them a nice change of pace. Slice them into salads, eat them as-is, or poach them for a simple dessert that still brings nutritional value.
Top It Off With Avocado
Avocados aren’t just trendy, they’re high in fiber too, with roughly 10 grams per fruit. Slice some onto toast, blend into a smoothie, or add a few chunks to your bowl. They’re also a good source of healthy fats, which help you absorb fat-soluble vitamins while giving your fiber intake a boost.
Blend Your Fiber Into Smoothies
Smoothies are an easy way to pack in fiber if you build them right. Include skins-on fruits like berries and apples, throw in a handful of spinach, and top it off with flax or chia. A good blend can easily bring 5 to 10 grams of fiber to your day without it feeling like a health food chore.
15 Everyday Foods That Are Surprisingly Packed With Fiber
Fiber is the unsung hero of everyday eating. It keeps you feeling full, supports digestion, and even helps manage energy levels throughout the day. The best part? It’s hiding in plenty of foods you already know and enjoy—no need for bland, uninspired meals. From pantry staples to fresh produce, adding more fiber to your plate can be both effortless and flavorful. Here are some surprising and not so surprising foods to add into your diet to amp up your fiber game.
Read it Here: 15 Everyday Foods That Are Surprisingly Packed With Fiber
20 Fiber-Filled Breakfasts That Will Keep You Full ‘Till Lunch
Starting your day with a high fiber breakfast is a game-changer. It keeps you full longer and gives you the energy you need to tackle your morning. We’ve gathered a bunch of easy and satisfying recipes that will shake up your breakfast routine. These fiber-packed options are both tasty and healthy. Dig in!
Read it Here: 20 Fiber-Filled Breakfasts That Will Keep You Full ‘Till Lunch
*Select images provided by Depositphotos.
Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.
