Adding more fiber to your diet is actually really simple—yes, seriously! Just be sure to increase your intake slowly and increase your intake of fluids as you ramp up to keep bloating, cramping and gas at bay. (Hate H2O? Tea, seltzer and detox water can all help your body digest the extra fiber.) Read on to discover 10 stupid-simple ways to up your intake of fiber today!
Go for Whole Grain
If white bread or rice are staples in your diet, swap them out for sources of fiber-packed whole grains like Ezekiel Bread (2-4 grams/slice), brown rice (4 grams/cooked cup) or quinoa (5 grams/cooked cup).
Add a Fruit, Veggie or Whole Grain to Each Meal & Snack
If keeping a log of your daily fiber intake seems totally unrealistic, you can ensure you hit the recommended 32 grams per day by simply adding a serving or two of fruits, vegetables or whole grains to every meal and snack. “Fruits, vegetables, and whole grains are all excellent sources of fiber,” says Dietitians. “Aim to eat at least two servings of fruit, two to three servings of vegetables, and one or two servings of whole grains daily to meet your fiber needs.” If you already eat Greek yogurt for breakfast, for example, top it with some blackberries.
Swap Juices for Smoothies
Fresh juices may serve up a hefty serving of vitamins, but the juicing process strips the fiber from fruits and vegetables, so you are mainly getting carbohydrates and sugar—not what you want, explains Rumsey. “Smoothies, on the other hand, utilize whole fruits and vegetables, including the skin, seeds, and pulp, which means that you retain all of the fiber. By swapping your daily juice for a smoothie you can add a few more grams of fiber to your day.”
Keep the Skin On
You’ve likely heard that fruits and veggies like potatoes, pears and apples are solid sources of fiber—but that’s only the case if you consume their skins, too. To avoid ingesting any pesticide residue lurking on your eats, wash the skins thoroughly before noshing and opt for organic varieties when your budget allows.
Eat More Beans
Pulses like beans, lentils and chickpeas are some of the most potent sources of fiber Mother Nature has to offer, serving up between 15 and 12 grams per cup. Add them to salads, soup recipes rice and veggie side dishes to reap their belly-slimming benefits.
Swap Your Cereal for Oatmeal
If you can’t imagine kicking off your morning sans bowl and spoon, at least fill your bowl with slow-cooking oatmeal. Don’t have 30+ minutes to spare each morning waiting for them to cook? Whip up a batch of overnight oats. To make a batch, fill a Tupperware container with oats, toppings, and a liquid like milk or water. Then you throw it in the refrigerator overnight. While you’re sleeping, the flavors fuse together so all you have to do is scarf it down next morning—no cooking required! Check out our best overnight oats recipes to get those creative culinary juices flowing!
Try a Bean-Based Pasta Alternative
Carb-a-holic? Can’t say no to pasta night? Addicted to spaghetti? Good! So long as you slurp down a bean-based noodle like Banza (8 g fiber/serving) or Explore Cuisine Organic Black Bean Spaghetti (12 g fiber/serving) you’ll be one step closer to hitting your daily fiber goal. To amp up the fiber intake of your meal further, add some sauteed fiber-rich veggies to your pasta bowl. Broccoli, Brussels sprouts, and peas are all solid picks and pair well with a variety of sauces.
Swap Chips for Popcorn
Toss out those greasy, fiber-void bags of chips and replace them with a bag of popcorn, advises Rumsey. “Many people don’t realize that air-popped popcorn is a whole grain, serving up 5 grams of fiber and just 120 calories in a 4 cup serving. A far cry from regular potato chips which pack just over 1 gram of fiber and 160 calories in a 1-ounce serving. Choosing popcorn for a snack will add a serving of whole grains to your day, and 5 times more fiber compared to chips. Just be sure to steer clear of popcorn doused with butter, oil, and salt, as these ingredients can negate the health benefits.”
Go Nuts
Nuts—like almonds—are most often touted for their protein and healthy fats, but they’re solid sources of fiber, too. An ounce of almonds packs 3.5 grams per ounce while the same serving size of walnuts carries 2 grams—not too shabby! Keep a bag of mixed nuts in your car and desk drawer so you’re prepared with a non-perishable, filling snack whenever hunger strikes.They also make a tasty yogurt and oatmeal mix-ins.
Add Flax or Chia Seeds to Smoothies
Add a tablespoon of flaxseeds or chia seeds (2-5 grams per tablespoon) to your to smoothies, salad dressings, and yogurt. And now that you know how important fiber is to your daily diet, get more great advice from these weight loss mantras from nutritionists!