4 Ways to Add Fiber to Your Diet

by Laura Purcell

Maybe you’ve heard that fiber supports digestive health, but you’re not quite sure where to start when it comes to adding it to your diet.* Well, you’re in the right place! In this blog, we’ll explore four simple and effective ways to add fiber to your diet and reap the benefits it offers.

First, what is fiber?

Fiber is a type of carbohydrate found in plant-based foods that cannot be fully digested by the human body. It is classified into soluble and insoluble fiber. Soluble fiber dissolves in water to form a gel-like substance in the digestive tract, while insoluble fiber adds bulk to the stool. Fiber helps maintain healthy functioning of the GI tract and supports intestinal and colon health.* Adequate fiber is an important part of a healthy diet, but based on national consumption surveys approximately 95% of Americans aren’t getting recommended amounts.1

Read on to learn more about how you can add more fiber to your diet.

>>>>Four Questions and Answers About Fiber

Get Keen on Beans

Integrating beans and legumes into your diet is a simple yet effective way to significantly boost your fiber intake. Beans, such as black beans, lentils, and chickpeas, are not only versatile and delicious but also a source of both soluble and insoluble fiber. As a bonus, beans also provide protein, folate, iron, and magnesium. By adding a handful of beans to salads, soups, or as a side dish, you can enjoy a variety of textures and flavors while reaping the nutritional benefits. Start with a modest amount to allow your digestive system to adjust, and gradually increase your intake to help meet your daily fiber goals.

Make Your Grains Whole

Whole grains, such as whole wheat, oats, and brown rice, are grains that contain all three parts of the grain kernel: the bran, germ, and endosperm. Unlike refined grains, which have had the bran and germ removed, whole grains retain their natural fiber, vitamins, minerals, and antioxidants. Incorporate whole grains into your diet by choosing whole-grain bread for sandwiches, opting for brown rice instead of white, or starting your day with a bowl of oatmeal. When choosing products labeled as “whole grain,” be sure to check the label to confirm the fiber content and look for whole grains as one of the first ingredients.

Don’t Forget Your Fruits and Veggies

Choosing a variety of fruits and vegetables is a fantastic way to increase your fiber intake and nourish your body. Fruits and vegetables are natural sources of dietary fiber, as well as vitamins, minerals, and antioxidants. By incorporating a colorful array of produce into your meals and snacks, such as leafy greens, berries, citrus fruits, and cruciferous vegetables, you can easily boost your fiber intake and enjoy the numerous health benefits. To incorporate more fruits and vegetables into your diet, try adding them to every meal and snack. Start your day with a fruit smoothie or a bowl of mixed berries on top of your cereal and include a variety of vegetables in your salads, stir-fries, and soups.

Sprinkle Some Seeds and Nuts

When it comes to increasing your fiber intake, nuts and seeds are a delicious and convenient solution. These small but mighty additions to your diet not only provide essential fats and protein, but also offer dietary fiber. By incorporating a handful of nuts or a sprinkle of seeds into your daily routine, you can easily boost your fiber intake and support a healthy digestive system. Try almonds or pistachios as an afternoon snack or add chia seeds to your oatmeal or baked goods for some extra flavor and fiber.

The Takeaway

Increasing the fiber in your diet is one way to help maintain healthy functioning of your GI tract, and the good news is, it doesn’t have to be complicated or boring.* By following these four simple strategies you can easily increase your fiber intake and enjoy the health benefits it offers. Remember, small changes can make a big difference when it comes to your fiber intake, so embrace these tips and enjoy the journey to a fiber-filled diet.

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  1. Quagliani D, Felt-Gunderson P. Closing America’s Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit. Am J Lifestyle Med. 2016;11(1):80-85. Published 2016 Jul 7. doi:10.1177/1559827615588079