10 Simple Ways To Get More Fiber In Your Diet

Dietary fiber is a very important nutrient for your health. It is a type of carbohydrate that your body cannot digest. You can find it in plant foods like fruits, vegetables, whole grains, and beans. Unlike other carbs that are broken down into sugar, fiber passes through your body mostly unchanged. This helps control your body’s use of sugar, which keeps your hunger and blood sugar levels in check [1].

Most Americans only get about 15 grams of fiber each day. That is much less than the recommended amount, which is 25 to 38 grams per day [1, 2]. The good news is that adding more fiber to your diet does not have to be hard. Here are ten simple and practical ways to do it.

1. Start Your Day with a High-Fiber Breakfast

Beginning your day with a breakfast that is high in fiber is a great way to get on the right track. Look for a breakfast cereal that has 5 or more grams of fiber per serving. Cereals with words like “whole grain,” “bran,” or “fiber” in the name are often good choices. You can also add a few tablespoons of plain wheat bran to your favorite cereal to boost the fiber. Topping your cereal or oatmeal with fruits like bananas or berries will add even more fiber and flavor.

2. Choose Whole Grains Over Refined Grains

Switching from refined grains to whole grains is a simple and effective way to get more fiber. Whole grains have the entire grain kernel, which includes the bran, germ, and endosperm. This gives you more fiber, vitamins, and minerals than refined grains, which have had the bran and germ removed. Try to make at least half of the grains you eat whole grains. When you buy bread, look for ones with at least 2 grams of fiber per slice and where a whole grain is the first ingredient on the list. Experiment with different whole grains like brown rice, wild rice, barley, quinoa, and whole-wheat pasta.

3. Load Up on Legumes

Beans, peas, and lentils are all part of a food group called legumes. They are nutritional powerhouses and some of the very best sources of fiber. For example, just one cup of boiled split peas has 16 grams of fiber. One cup of boiled lentils has 15.5 grams [3]. You can easily add legumes to your diet. Put them in soups, stews, salads, and side dishes. Try adding kidney beans to a can of soup or a green salad. Or make nachos with a topping of black beans, fresh vegetables, and salsa.

4. Eat More Fruits and Vegetables (with the skin on!)

Fruits and vegetables are not only full of vitamins and minerals, they are also great sources of fiber. Try to eat five or more servings of fruits and vegetables every day. And whenever you can, eat the skins. The skin often has a lot of the fiber. For instance, a small apple with the skin on has about 4.5 grams of fiber. If you peel it, the fiber drops to less than 2 grams [3, 4].

5. Snack Smart with Nuts and Seeds

When you get hungry between meals, reach for a handful of nuts or seeds instead of processed snacks like chips or cookies. Almonds have about 4 grams of fiber per ounce [4]. Chia seeds are another amazing choice. They have 10 grams of fiber per ounce [3]. Nuts and seeds are not just high in fiber. They also have healthy fats and protein, which makes them a very satisfying and healthy snack.

6. Make Popcorn Your Go-To Healthy Snack

You might be surprised to learn that popcorn is a whole grain and a good source of fiber. Three cups of air-popped popcorn have about 3.5 grams of fiber [3]. For the healthiest popcorn, choose air-popped. Stay away from the pre-packaged microwave kinds that are often loaded with butter, salt, and unhealthy fats.

7. Bake with High-Fiber Flours

If you like to bake, you can easily add more fiber to your muffins, cookies, and cakes. Swap out white flour for higher-fiber options. Whole-wheat flour has more than five times the fiber of white flour [4]. You can also try other high-fiber flours like coconut flour or soy flour. Try using half whole-wheat flour and half white flour in your recipes, or even use all whole-wheat flour.

8. Incorporate Chia and Flax Seeds

Chia seeds and flax seeds are small, but they are packed with fiber. As we just learned, chia seeds have a huge amount of fiber. Flax seeds are also a great source, with 2 grams of fiber per half-ounce [4]. You can easily add these seeds to your food. Sprinkle them on yogurt, oatmeal, or salads. You can also blend them into smoothies.

9. Choose Whole Foods Over Juices

Fruit and vegetable juices might have some vitamins, but they do not have the fiber that the whole fruit or vegetable has. The juicing process removes the fiber. So you miss out on many of the health benefits. Whenever you can, choose to eat the whole fruit or vegetable instead of drinking the juice.

10. Read Food Labels

When you buy packaged foods, make it a habit to read the Nutrition Facts label. This will tell you how much fiber is in one serving. This can help you make better choices and pick foods that are higher in fiber. Some foods, like yogurt and granola bars, may have extra fiber added to them, like inulin or polydextrose.

The Bottom Line

Adding more fiber to your diet is a simple but powerful way to improve your health. By making a few small changes, you can easily reach your daily fiber goals. Just remember to increase your fiber slowly and drink plenty of water. This will help your digestive system adjust. A diet rich in fiber can lead to a healthier and more energetic you.

10 High-Fiber, Gluten-Free Recipes

To help you put these ideas into practice, here are 10 delicious and easy-to-make high-fiber recipes. All of them are gluten-free.

1. Quinoa Breakfast Bowl

This warm and satisfying breakfast is a great way to start your day with lots of fiber.

Ingredients:

• 1 cup cooked quinoa
• 1/2 cup mixed berries (fresh or frozen)
• 1 tablespoon chia seeds
• 1 tablespoon chopped almonds
• 1/2 cup unsweetened almond milk
• A drizzle of maple syrup (optional)

Instructions:

1. In a bowl, combine the cooked quinoa, almond milk, and chia seeds.
2. Microwave for 1 to 2 minutes until everything is warm.
3. Top with the mixed berries and chopped almonds.
4. If you want a little extra sweetness, drizzle a little maple syrup on top.

2. Creamy White Bean and Chicken Chili

This chili is hearty, flavorful, and perfect for a cool evening. It is packed with protein and fiber.

Ingredients:

• 1 pound boneless, skinless chicken thighs, cut into bite-sized pieces
• 2 cans (15 ounces each) cannellini beans, rinsed and drained
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium chicken broth
• 1 teaspoon ground cumin
• 1/2 teaspoon dried oregano
• 4 ounces cream cheese, softened
• Chopped cilantro and avocado for garnish

Instructions:

1. In a large pot, cook the chicken pieces over medium heat until they are browned on all sides.
2. Add the chopped onion and minced garlic to the pot. Cook until the onion is softened, about 3 to 4 minutes.
3. Pour in the chicken broth and add the cumin and oregano.
4. In a small bowl, mash one can of the beans with a fork. Add both the mashed beans and the whole beans to the pot.
5. Bring the chili to a simmer and let it cook for 15 minutes.
6. Stir in the softened cream cheese until it is completely melted and the chili is creamy.
7. Serve hot, garnished with fresh cilantro and diced avocado.

3. Chickpea Curry (Chhole)

This is a quick and easy Indian-style curry that is full of flavor and fiber from the chickpeas.

Ingredients:

• 2 cans (15 ounces each) chickpeas, rinsed and drained
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon grated fresh ginger
• 1 can (14.5 ounces) diced tomatoes
• 1 tablespoon curry powder
• 1 teaspoon ground turmeric
• 1/2 teaspoon cayenne pepper (optional, for heat)
• 1 cup vegetable broth
• Fresh cilantro for garnish

Instructions:

1. In a large skillet, sauté the chopped onion, minced garlic, and grated ginger over medium heat until they are soft and smell fragrant.
2. Add the curry powder, turmeric, and cayenne pepper (if using). Cook for 1 minute more, stirring constantly.
3. Stir in the diced tomatoes (with their juice), the rinsed chickpeas, and the vegetable broth.
4. Bring the curry to a simmer. Let it cook for 10 to 15 minutes, until the sauce has thickened a little.
5. Garnish with fresh cilantro and serve with brown rice or quinoa.

4. Black Bean and Cauliflower Rice Bowl

This is a light yet very satisfying lunch that is full of flavor and nutrients. It is also very quick to make.

Ingredients:

• 1 bag (12 ounces) frozen riced cauliflower
• 1 can (15 ounces) black beans, rinsed and drained
• 1/2 cup corn kernels (frozen or canned)
• 1/2 red onion, chopped
• 1 avocado, diced
• 1/4 cup chopped fresh cilantro
• Lime wedges for serving

Instructions:

1. Cook the riced cauliflower according to the directions on the package. This usually takes just a few minutes in a skillet or microwave.
2. In a bowl, combine the cooked cauliflower rice, the rinsed black beans, the corn, and the chopped red onion.
3. Top the mixture with the diced avocado and fresh cilantro.
4. Serve with a good squeeze of fresh lime juice.

5. Chipotle Chicken and Quinoa Burrito Bowl

This is a healthier, gluten-free version of a popular burrito bowl. It is easy to make and you can customize it with your favorite toppings.

Ingredients:

• 1 pound boneless, skinless chicken breast, grilled and sliced
• 2 cups cooked quinoa
• 1 can (15 ounces) black beans, rinsed and drained
• 1 cup corn kernels (frozen or canned)
• 1 cup salsa
• 1 avocado, sliced
• Chopped lettuce and cilantro for garnish

Instructions:

1. Divide the cooked quinoa evenly among four bowls.
2. Top the quinoa with the sliced grilled chicken, black beans, corn, and salsa.
3. Garnish each bowl with sliced avocado, chopped lettuce, and fresh cilantro.

6. Smoky Shrimp with Cheesy Grits and Collard Greens

This Southern-inspired dish has a healthy twist. It is a complete and satisfying meal.

Ingredients:

• 1 pound large shrimp, peeled and deveined
• 1 bunch collard greens, thinly sliced
• 1 cup gluten-free grits
• 4 cups water or low-sodium broth
• 1/2 cup shredded cheddar cheese
• 2 cloves garlic, minced
• 1/4 teaspoon smoked paprika
• Salt and pepper to taste

Instructions:

1. Cook the grits according to the directions on the package. When they are done, stir in the shredded cheddar cheese until it melts. Keep them warm.
2. While the grits cook, heat a large skillet over medium heat. Sauté the minced garlic for about 1 minute.
3. Add the sliced collard greens to the skillet. Cook, stirring often, until they are wilted and tender. Remove the greens from the skillet and set them aside.
4. In the same skillet, add the shrimp. Season them with the smoked paprika, salt, and pepper. Cook until they are pink and cooked through, about 2 to 3 minutes per side.
5. To serve, put a big spoonful of cheesy grits in a bowl. Top with the wilted collard greens and the smoky shrimp.

7. Greek Salad with Edamame

This salad is a refreshing twist on a classic. The edamame adds extra protein and fiber.

Ingredients:

• 1 head of romaine lettuce, chopped
• 1 cup shelled edamame, cooked
• 1 cucumber, diced
• 1 pint cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/2 cup crumbled feta cheese
• 1/4 cup Kalamata olives
• Your favorite gluten-free Greek dressing

Instructions:

1. In a large bowl, combine the chopped romaine lettuce, cooked edamame, diced cucumber, halved cherry tomatoes, and sliced red onion.
2. Top the salad with the crumbled feta cheese and Kalamata olives.
3. Drizzle with your favorite Greek dressing and toss everything together to coat.

8. High-Fiber Chia Seed Pudding

This is a simple and delicious make-ahead breakfast or snack. You can prepare it the night before.

Ingredients:

• 3 tablespoons chia seeds
• 1 cup unsweetened almond milk
• 1/2 teaspoon vanilla extract
• 1 tablespoon maple syrup (optional)
• Fresh berries for topping

Instructions:

1. In a jar or a small bowl, whisk together the chia seeds, almond milk, vanilla extract, and maple syrup (if you are using it).
2. Let the mixture sit for 5 minutes. Then whisk it again to break up any clumps of seeds.
3. Cover the jar or bowl and put it in the refrigerator. Let it chill for at least 2 hours, but overnight is best. The chia seeds will swell up and make a pudding.
4. When you are ready to eat, top the pudding with fresh berries.

9. Lentil and Quinoa Chili

This is a hearty and satisfying vegan chili. It is packed with protein and fiber from the lentils and quinoa.

Ingredients:

• 1 cup brown or green lentils, rinsed
• 1/2 cup quinoa, rinsed
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 can (28 ounces) crushed tomatoes
• 4 cups vegetable broth
• 2 tablespoons chili powder
• 1 teaspoon ground cumin
• Salt and pepper to taste

Instructions:

1. Get a large pot. Put all the ingredients into the pot: the lentils, quinoa, onion, carrots, celery, crushed tomatoes, vegetable broth, chili powder, and cumin.
2. Stir everything together. Bring the chili to a boil over high heat.
3. Once it is boiling, turn the heat down to low. Cover the pot and let it simmer for 45 to 60 minutes. Stir it every now and then.
4. The chili is done when the lentils and quinoa are tender. Add salt and pepper to your taste before serving.

10. Roasted Chickpea Snack

These roasted chickpeas are crunchy, savory, and make a great high-fiber snack.

Ingredients:

• 1 can (15 ounces) chickpeas, rinsed and drained
• 1 tablespoon olive oil
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon garlic powder
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C).
2. After you rinse the chickpeas, pat them very dry with a clean kitchen towel or paper towels. This helps them get crispy.
3. In a bowl, toss the dried chickpeas with the olive oil, smoked paprika, garlic powder, salt, and pepper.
4. Spread the seasoned chickpeas in a single layer on a baking sheet.
5. Roast for 20 to 30 minutes, shaking the pan once halfway through. They should be golden brown and crispy.
6. Let them cool completely before eating. They will get even crispier as they cool.