Yes, protein has certainly been having a persistent moment, but there’s another just-as-important nutrient that tends to fall by the wayside: fiber. This often overlooked type of carbohydrate does a ton of essential jobs in your body—from promoting gut health to maintaining regular digestion—but the hard truth is that most of us are only eating a fraction of the amount we should each day. According to a 2021 study in Current Developments in Nutrition, only 7% of folks in the US meet the daily recommended amount of it, which is about 14 grams for every 1,000 calories in your diet. This deficit highlights a widespread nutritional challenge that many are facing.
There are a bunch of reasons for this, but a biggie has to do with the fact that lots of us don’t really know how to make fiber-rich foods palatable and appetizing—or have the free time to experiment with ways to make it happen, Cara Harbstreet, MS, RD, of Street Smart Nutrition, tells SELF. We’re here to tell you: Getting your fiber fix absolutely can be delicious, and it doesn’t have to be complicated either. There are actually a bunch of low-effort ways that’ll help you start eating more of the nutrient. We promise, no cardboard-y cereal or bland bars necessary.
Before we dive into the practical strategies, let’s first understand what fiber is and why it’s so critical for our well-being. Fiber is an undigestible carbohydrate found in many of the foods we eat every day, including fruits, vegetables, grains, legumes, and nuts, explains senior clinical dietitian Grace Whitmer. There are two main types: soluble fiber, which dissolves in water to form a gel that slows digestion and helps lower cholesterol and blood sugar, and insoluble fiber, which doesn’t dissolve but adds bulk to stool, aiding regularity and speeding up digestion. Most high-fiber plant foods contain a combination of both.
The benefits of fiber extend far beyond simply supporting digestion. Fiber can help keep blood sugar stable by slowing digestion, help lower blood cholesterol by binding to cholesterol to eliminate it from the body, and assist with weight management by keeping us full longer after a meal, Whitmer says. The National Academy of Medicine recommends 25 grams of fiber daily for women age 50 or younger and 21 grams for women older than 50. For men, the recommendations are 38 grams for those age 50 or younger and 30 grams for those older than 50. These are general guidelines, and individual needs can vary, particularly for those with specific health conditions like cancer, where a registered dietitian can provide personalized advice. Now, let’s explore some practical ways to close this fiber gap and embrace a healthier lifestyle.
1. **Leave the skin on fruits and vegetables.**If you’re not sure how to begin eating more fiber, start by doing less: Give up peeling. This incredibly simple habit can significantly boost your daily fiber intake without requiring any complex meal preparation or new recipes. It’s an effortless change that many people overlook when aiming for a healthier diet.
Leaving the skins on produce like apples, potatoes, carrots, or cucumbers—whether you’re throwing them in a salad, soup, or simply snacking on them whole—is a win-win, as Cara Harbstreet highlights. It not only reduces your cooking workload but, in some cases, can double your intake of this essential nutrient. The skins and hulls of plants are often where insoluble fiber is concentrated.
Consider an apple, for instance; a significant portion of its fiber content is right there in its vibrant skin. The same goes for potatoes, where much of the nutritional value, including fiber, lies just beneath the surface. Embracing this practice for various fruits and vegetables means you’re retaining valuable nutrients that would otherwise be discarded.
Simply adding one or two of these high-fiber fruits with their skins intact to your day can help you boost your overall numbers. It’s about making small, consistent choices that collectively contribute to meeting your dietary goals. This approach exemplifies how effortless and impactful fiber inclusion can truly be.
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2. **Swap traditional pasta for higher-fiber versions.**Choosing fiber-rich whole grain and legume-based pasta is another easy way to automatically add more fiber without drastically changing what you eat, according to Jessica Jones, MS, RD, CEO and cofounder of Diabetes Digital. This switch allows you to continue enjoying your favorite pasta dishes while significantly enhancing their nutritional profile.
The difference in fiber content can be quite substantial. For example, traditional angel hair pasta contains just three grams of fiber per serving, whereas the same shape made from red lentils boasts twice that amount. This simple substitution demonstrates how mindful ingredient choices can lead to a notable increase in nutrient intake without sacrificing flavor or familiarity.
Whole-grain options, such as whole-wheat pasta, retain the bran and germ of the grain, which are rich in fiber and other essential nutrients. Legume-based pastas, made from ingredients like chickpeas, black beans, or red lentils, offer an even higher fiber count, along with additional protein, making them a powerhouse choice for a balanced meal.
Integrating these higher-fiber pastas into your diet is a straightforward way to bulk up your fiber intake. Whether it’s spaghetti night or a cold pasta salad, opt for whole-wheat, brown rice, or legume-based varieties. It’s a small change with a big impact on your overall dietary health, helping you move closer to your daily fiber goals.
3. **Choose crunchy and fun whole-grain snacks.**Fiber is already abundant in a lot of popular snacks, so you don’t have to look far for a solid afternoon bite, Jones points out. This means you can satisfy your snack cravings while simultaneously boosting your fiber intake, making healthy eating both enjoyable and convenient. The key is knowing which options offer the most nutritional punch.
Take air-popped popcorn, for example. It has roughly four grams of fiber in a one-ounce serving. You can make it even tastier by sprinkling on your favorite spices or some gourmet salt, transforming a simple snack into a fiber-rich delight. Popcorn, when prepared without excessive butter or oil, is a naturally whole-grain food.
For those who prefer something on the sweeter side, trail mix and granola also contain at least a few grams of fiber and can effectively satisfy those kinds of cravings. When selecting these options, look for varieties with minimal added sugars and a good mix of nuts, seeds, and dried fruits to maximize fiber and nutrient density.
Making snacks count towards your fiber goals is an effective strategy for reaching daily recommendations. Whole fruits, raw vegetables, low-fat popcorn without salt, and whole-grain crackers are all healthy choices. A handful of nuts or dried fruits that don’t have added sugar can also be a healthy, high-fiber snack, though it’s important to be aware that crackers, nuts, and dried fruits are high in calories.
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4. **Skip juices and make smoothies instead.**When it comes to fruit consumption, the form matters significantly for fiber intake. Unless it’s fortified afterward, juicing can strip fruit of some nutrients, as Harbstreet explains, since the process removes everything but the liquid. This means that while juices might provide vitamins, they often lack the crucial fiber found in whole fruits.
Smoothies, on the other hand, retain fiber because they use pretty much all the fruit—you generally just throw it straight into the blender. While some of the fiber may be broken down during blending, it’s not to a significant degree, she clarifies. This makes smoothies a superior choice for those looking to maximize their fiber intake from fruits.
Beyond fiber, smoothies are a fantastic way to quickly get a wide array of nutrients, especially if you have a low appetite for traditional meals like breakfast. They offer versatility, allowing you to combine various fruits, vegetables, and other fiber-rich ingredients, tailoring the blend to your taste and nutritional needs.
The beauty of a smoothie lies in its ability to be a complete, nutrient-dense meal or snack. You can add elements like spinach, kale, flax seeds, or chia seeds to further amplify the fiber content, transforming a simple fruit drink into a powerhouse of nutrition. If you try a fiber-rich smoothie recipe, you can even get a significant amount of protein too.
5. **Add chia seeds to your juice for a boba-inspired libation.**Of course, if you love your juice, you gotta have it—but you can make a small tweak to boost its fiber: Add chia seeds. This simple addition allows you to enjoy your preferred beverage while simultaneously addressing your fiber intake, turning a less-fibrous drink into a more nutritionally robust option.
Just one tablespoon of chia seeds contains three to four grams of the nutrient, so sprinkling them in your juice can be a good way to offset the fiber they might lack, Harbstreet suggests. Chia seeds are incredibly versatile because they have a neutral flavor, meaning you can try this trick with just about any kind of juice you like—it all comes down to preference.
A professional tip: letting the chia seeds soak in your juice overnight creates a unique texture, reminiscent of boba or bubble tea. This not only enhances the mouthfeel of your drink but also allows the seeds to fully hydrate and release their soluble fiber, forming a gel-like consistency that further aids digestion and satiety.
Beyond juice, chia seeds can be incorporated into numerous other dishes, from oatmeal and yogurt to baked goods and salad dressings. Their ability to absorb liquid and expand makes them an excellent thickening agent and a stealthy way to infuse extra fiber into your daily diet without a noticeable change in taste.
6. **Stock your pantry with nutritional yeast.**Nutritional yeast is a fantastic, savory ingredient that offers more than just a cheesy flavor; it packs a significant fiber punch. It tastes great on anything you’d normally sprinkle with Parmesan cheese—so pasta, soup, salad, you name it—but brings way more fiber to the table. This makes it an ideal ingredient for enhancing both flavor and nutrition in your meals.
At about three grams of fiber per tablespoon, nutritional yeast offers a notable contribution to your daily intake, as highlighted by Rhyan Geiger, RDN, owner of Phoenix Vegan Dietitian. This makes it a smart pantry staple for anyone looking to discreetly increase their fiber consumption without altering the core flavors of their favorite dishes.
Consider adding it onto popcorn to increase the fiber count even more, combining it with other fiber-rich snacks for a synergistic effect. It can also be mixed into creamy pasta sauces and salad dressings for a nutrient-dense umami boost, enriching their flavor profile while simultaneously making them healthier.
Nutritional yeast also provides B vitamins and protein, making it a well-rounded addition to a balanced diet. Its versatility allows it to seamlessly integrate into a variety of cuisines and meal types, proving that boosting fiber can be an exciting culinary adventure rather than a chore.
7. **Add a crunch to soups and salads with toasted legumes.**No salad or soup is truly complete without something crunchy to add texture and excitement. While classic croutons are a common choice, there’s a far more nutritious and equally delicious alternative that can significantly boost your fiber intake: toasted legumes. This simple swap elevates your meals both in taste and nutritional value.
Using roasted chickpeas instead of croutons is just as tasty—if not more so—and can add up to five extra grams of fiber, Geiger says. This substantial increase in fiber comes with the added benefit of plant-based protein, contributing to satiety and overall dietary balance. The crispy texture also provides a satisfying contrast to softer ingredients.
If chickpeas aren’t your preference, don’t worry. All kinds of beans, from white to black, will take on a wonderfully crispy texture from roasting at high temperatures. Experiment with different varieties like roasted black beans in a Mexican-inspired salad or white beans in a Mediterranean bowl to discover your favorites.
The process is straightforward: simply toss cooked legumes with a little olive oil and your favorite seasonings, then roast until golden and crunchy. This method not only provides a flavorful, high-fiber crunch but also adds a robust nutritional component to any dish, making it a valuable addition to your fiber-boosting repertoire.
Navigating the journey to a fiber-rich diet continues with more ingenious and straightforward strategies. These next suggestions build upon the foundational practices, offering even more diverse and delicious ways to seamlessly weave this essential nutrient into your daily routine, ensuring that boosting your fiber intake becomes an enjoyable culinary adventure rather than a dietary chore.
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8. **…Or sweetness to pretty much anything with a dose of dark chocolate.**It might come as a delightful surprise, but dark chocolate, a treat often indulged in for pleasure, can actually be a meaningful source of dietary fiber. This means that your occasional squares or shavings of dark chocolate aren’t just satisfying your sweet tooth, but also discreetly contributing to your daily fiber goals. It’s an indulgence that genuinely offers a nutritional benefit.
Specifically, a single ounce of dark chocolate, whether you’re enjoying it shaved, melted, or in chunky pieces, can provide anywhere from three to four grams of fiber. While this might not seem like a substantial amount on its own, it certainly adds up when integrated thoughtfully into your overall diet, making it a valuable contributor, particularly for those struggling to meet their daily recommendations.
The key to maximizing dark chocolate’s fiber contribution lies in its cocoa content. The general rule is simple: the higher the percentage of cocoa listed on the label, the greater its fiber content will be. Opting for varieties with 70% cocoa or higher not only delivers a richer, more complex flavor but also ensures you’re getting a more potent fiber boost from your sweet treat.
There are countless delicious ways to incorporate dark chocolate into your meals beyond just eating it straight. Consider stirring a few squares into your morning oatmeal for an elevated breakfast experience, sprinkling some chunks over a Greek yogurt bowl for a decadent snack, or mixing some chips directly into your pancake batter to infuse your breakfast with extra flavor and that coveted fiber. It’s truly a flexible ingredient for a fiber-focused lifestyle.
9. **Blend veggies into pasta sauces.**This next trick is a classic for introducing more vegetables into children’s diets, but it’s equally effective and incredibly smart for adults looking to boost their fiber intake without dramatically altering their favorite meals. Blending vegetables into pasta sauces is a stealthy and delicious way to enhance the nutritional profile of a beloved staple, often without anyone even noticing the change.
The beauty of this method lies in the robust and often intense flavor profile of classic tomato-based pasta sauces. These strong flavors are incredibly adept at masking the subtle tastes of various vegetables you might choose to incorporate. This means you can add a significant amount of nutrient-dense produce without changing the fundamental taste of your sauce to something you’re not entirely thrilled about.
Consider blending in fibrous greens like kale or spinach, which wilt down easily and integrate seamlessly into the sauce’s texture. Root vegetables such as carrots or even zucchini can also be pureed and added, contributing not just fiber but also a host of vitamins and minerals. The result is a richer, thicker sauce that’s packed with hidden goodness.
By taking advantage of this blending technique, you’ll naturally increase the fiber content of your pasta dishes. This is a wonderfully low-effort way to get a bit more fiber to boot, allowing you to enjoy your familiar comfort food while simultaneously moving closer to your daily recommended intake. It’s a testament to how small, intelligent adjustments can make a big difference in your diet.
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10. **Doctor up your oatmeal.**Oatmeal, a versatile and comforting breakfast staple, serves as an excellent canvas for dramatically increasing your fiber intake right at the start of your day. It’s already recognized for its inherent fiber content, particularly soluble fiber, but with a few simple additions, you can transform it into an even more powerful fiber-packed meal that keeps you feeling satisfied and energized for longer.
One of the easiest ways to significantly boost your oatmeal’s fiber count is by adding just a tablespoon of chia or flax seeds. As Jessica Jones points out, this small addition will automatically increase its fiber content by a couple of grams, and it will barely affect the overall flavor of your oatmeal. These tiny seeds are powerhouse ingredients, also packing in healthy fats, which contribute to satiety.
Beyond seeds, there are tons of other creative and delicious ways to make your oatmeal more interesting and fiber-full. Consider stirring in some hearty vegetables like grated carrots or zucchini, which can add a surprising depth of flavor and texture. Sprinkling on some nuts, such as almonds or walnuts, not only provides a satisfying crunch but also contributes additional fiber and healthy fats.
For a burst of sweetness and antioxidants, topping your oatmeal with frozen berries is a fantastic choice. Berries are inherently rich in fiber, and using frozen ones means you can enjoy them year-round, regardless of seasonality. These diverse additions not only elevate the nutritional value of your oatmeal but also keep your breakfast exciting and far from bland.
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The journey to eating enough fiber is not just about counting grams; it’s about embracing a holistic lifestyle that prioritizes wellness and intentional nourishment. By steadily integrating these 14 practical strategies into your daily routine—from leaving skins on produce to mindfully choosing snacks and incorporating versatile ingredients like dark chocolate and canned beans—you’re not merely boosting a single nutrient. You’re actively cultivating a diet rich in diverse plant foods, reaping extensive benefits that touch upon everything from digestive regularity and stable blood sugar to heart health and weight management. Remember the critical role of hydration and the nuances of fiber types to truly optimize your efforts. While supplements have their place under professional guidance, the true power lies in whole, unprocessed foods. Embrace this fiber-rich path, and don’t hesitate to consult with a dietitian or doctor to tailor these recommendations to your unique health profile, ensuring a happy, healthy gut and a vibrant life.
