Fiber is one of the most important of the micronutrients. While it doesn’t fuel your muscles like protein or provide energy like carbs and fats, it’s crucial for healthy digestion and elimination of wastes. It’s also one of the most important nutrients for weight loss! If you want to get more fiber in your diet, here are a few simple ways to increase fiber intake:
Spread with Avocado
Instead of using mayo as your go-to spread, top your sandwiches with avocado! Avocado is as rich and creamy as mayo, but it has a ton more fiber (and a lot less unnecessary hydrogenated oil). Half an avocado delivers 4.6 grams of fiber, along with healthy unsaturated fats, Vitamin E, and other important micronutrients. You’ll hardly notice the difference!
Sneak in the Seeds
Whether you’re eating salad, soup, yoghurt, or oatmeal, you can always stand to add some seeds. Seeds—flax seeds, chia seeds, pumpkin seeds, and so on—are an amazing source of fiber, with as much as 5-6 grams of fiber per tablespoon. You don’t have to add a lot, just a couple of extra spoonfuls or two into your meals.
Have a Popcorn Snack
Want something salty or sweet to snack on? Have a bit of popcorn—topped with either salt, chili pepper, lemon juice, or even a drizzle of dark chocolate! Popcorn is a low-calorie snack (when air-popped), and it will give you a solid 3.5 cups of fiber for every three cups of popcorn. It should definitely be your go-to snack for movies and TV marathons.
Add Grains to Your Salad
Grains like quinoa, bulgur, and couscous can add a wonderful texture to your salad and increase the carb content. At the same time, it will also increase your meal’s fiber content. The grains are loaded with both soluble and insoluble fibers, up to 8 grams per cup! Plus, they’ll make your salad a lot more filling and provide you with energy for hours to come.
Dip into Hummus
Instead of ranch dressing, Blue cheese dip, or nacho cheese, it’s time to ramp up your fiber intake by having hummus as your go-to dip. Hummus is made from chickpeas, which are loaded in dietary fiber, protein, and important minerals. A large scoop of hummus has more than 2 grams of fiber. Add in some whole wheat pita bread, and you’ve got a great source of dietary fiber!
Bean It Up
Beans are one of the best plant-based sources of protein, but they’re also beautifully rich in minerals and fiber. A single cup of beans contains close to 20 grams of fiber, both soluble and insoluble. Add them to your salads and soups, eat them re-fried, or sprinkle them onto your salad.
One day a week, have a day when you eat ONLY meat-free options. You’ll end up eating a lot more fruits, veggies, legumes, seeds, and nuts, all of which contain a good deal of fiber. Even just one day of vegetarian eating per week can have a drastic impact on your fiber intake!
Have a High-Fiber Cereal
There are so many options for high-fiber cereals to start your day off right. Obviously, oats are one of your top choices, thanks to their high protein, carb, and mineral content. You can also opt for bran flakes or bran logs, both of which are made with the high fiber part of the wheat kernel. As long as you find a cereal that contains a lot of fiber, you’ll find you start the day off with a lot more energy and a blazing fast digestive system.