Easy Ways to Add Fiber to Your Daily Diet


With all the hype about finding a quick fix for weight loss and better health, you’d expect ads everywhere for split peas. They’re packed with fiber, which studies show can help with weight loss, lower cholesterol, control blood sugar, and improve digestion. But most people don’t get enough fiber in their diet, even though experts recommend 25 to 35 grams a day.

If you’re worried that adding more fiber to your diet will be difficult, don’t worry. Eat This Much lets you set a fiber goal in your Nutrition Profile, and we have a huge Food Bank with the fiber content of lots of foods and recipes. So now you have no excuses! Check out these easy ways to get more fiber in your diet.

Ditch the white stuff

White bread and white rice are smooth and don’t have much fiber because they’ve been processed. Compare the amount of fiber in a cup of white rice to brown rice, and you’ll see a big difference. Brown rice has six times more fiber! The same goes for white and whole wheat bread, but the difference isn’t as much. When you’re buying bread, choose types with more fiber, like this one, or try using high fiber tortillas instead.

Plan fruit and veggies as your snacks

You don’t have to eat salad all the time to get more fiber. Adding simple snacks like raw carrot sticks to your meals can make a big difference. One cup of baby carrots gives you over 7 grams of fiber. Other high fiber snacks you might not have considered include raw jicama (6.4 grams per cup) and a raw pear (one medium contains 5.5 grams).

Eat more beans

Beans, lentils, and chickpeas are full of fiber and can be part of your meals or snacks. Lentils are great because one cup has over 20 grams of fiber. Chickpeas are versatile – you can snack on them, make dips, or use them in main dishes. Plus, they have 24.4 grams of fiber per cup. Split peas are not exactly legumes, but they still offer over 16 grams of fiber per cooked cup, and they’re perfect for soup. If you want more vegetarian options, beans are a high-protein choice compared to lean meats.

Blend flax and chia seeds into your shakes

Your regular protein shake is great after a workout or when you’re hungry in the afternoon, but it lacks fiber. Adding flaxseed or chia seeds can fix that. Each tablespoon of flaxseed has 2.8 grams of fiber, while chia seeds have 4.1 grams. Just add them to your blender or shaker before mixing, and you’ll get more fiber instantly. If you want to boost your shake even more, add a tablespoon of psyllium husk, which has 13.5 grams of fiber. But remember to drink plenty of water with it to avoid any digestive issues.

Stop drinking “smoothies.” 

These smoothies and juices, often seen as healthier alternatives to soda, can be a mistake. Even the green ones might not improve your diet much. Most store-bought ones are packed with sugar. They claim to be full of fruits and veggies, but they don’t taste like them. Plus, they often remove the fiber, which is important for nutrition. Instead of these drinks, eat your fruits and veggies. If you really want a smoothie, make it at home with a mix of fresh fruits and veggies. Be mindful of calories and sugars, as they can add up fast. If you wouldn’t eat a whole pineapple in a day, don’t drink it either.

You can easily add more fiber to your diet by replacing some foods or trying new ones. First, figure out how much fiber you eat now so you know how much more to add. You might not hit your fiber goal every day at first, but adding one more serving of fruits or veggies each day will help a lot.

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