Creative Ways to Add More Fiber to Your Everyday Meals

Only 5% of people are getting enough fiber. Are you one of them? (source)

You might think fiber’s only job is to keep things moving in the bathroom, but it plays a much bigger role in your overall health. A high-fiber diet has been linked to a lower risk of developing chronic conditions like diabetes and heart disease. (source) Eating more fiber can also support weight loss by naturally helping you feel satisfied for longer. (source) 

But despite these benefits, most adults fall short of the recommended fiber intake. On average:

• Women consume only about 13 grams per day
• Men average just 17 grams

That’s way below the daily recommendation:

• 25 grams for women
• 38 grams for men (source)

What is fiber?

Fiber is a nutrient from plants that your body can’t digest or absorb. Unlike carbs, fats, and protein, the three macronutrients, fiber passes through your digestive system mostly unchanged.

There are two types of fiber:

• Soluble fiber: Dissolves in water and helps slow digestion. It can also lower cholesterol and stabilize blood sugar levels, key for individuals with diabetes. Sources: beans, oats, bananas, apples, psyllium, and avocados.
• Insoluble fiber: Doesn’t dissolve in water, so it adds “bulk” to your stool, helping you stay more regular. Sources: whole grains, such as whole-wheat flour and wheat bran, as well as in beans, nuts, and vegetables like cauliflower and potatoes.

Why is fiber important?

A high fiber diet can be beneficial for your health in so many ways.

Constipation, Diarrhea, and Bowel Health

If you’re constipated or having trouble with bowel movements, increasing your intake of insoluble fiber is a good idea because it will soften your stools, making them easier to pass. 

Conversely, if you suffer from diarrhea, include fiber because fiber also adds bulk to stools, making them more solid. Fiber may also lower your risk of hemorrhoids and colorectal cancer. (source)

Cardiovascular Health

If you’re concerned about heart health, adding more fiber to your diet might be key in preventing cardiovascular disease. Studies have shown that people who consume regular fiber tend to have lower cholesterol levels, including low-density lipoprotein (LDL) cholesterol, commonly known as the “bad cholesterol.” (source)

Blood Sugar and Diabetes

Adding more fiber to your diet can help improve blood sugar levels and lower your risk of developing type 2 diabetes. If you have diabetes, choosing fiber-rich foods reduces your blood sugar and A1C over time. This is because fiber isn’t absorbed or broken down, so it won’t cause your blood sugar to spike like simple carbs.

Weight Loss and Maintaining a Healthy Weight

High-fiber foods are more filling than lower-fiber options, helping you eat less and stay satisfied longer. New GLP-1 medications, often used for weight loss and diabetes management, imitate some effects of fiber by slowing digestion. This promotes a feeling of fullness, which can support weight loss. 

Be careful not to introduce too much fiber into your diet all at once; doing so too quickly can lead to digestive problems like bloating, gas, and constipation. Remember to drink plenty of water to help move the fiber-rich foods through your digestive system.

So, how can you make sure you’re getting enough fiber? Adding fiber to each meal and snack can help you meet your fiber goals. 

Foods that add fiber

How to get more fiber at breakfast

Starting your day with more fiber can help you feel full and satisfied all day long. For a fiber-rich breakfast, choose whole-grain toast or bagels. Consider adding fruit like raspberries, which are loaded with fiber, to your yogurt. If you love cereal, choose one that has at least 3 grams of fiber per serving. 

Try this High Fiber Breakfast Bowl that features oats for soluble fiber to keep you full and satisfied for hours!

How to get more fiber at lunch

For a nutrient-rich lunch, choose whole-grain bread at the deli for extra fiber. Opt for a soup that includes beans or lentils as a side or main dish. Instead of chips, go for popcorn, which provides 4 grams of fiber per ounce, about 3 cups.

If you’re feeling ambitious, meal prep this High Fiber Red Cabbage and Apple Slaw to pack for lunches all week.

How to get more fiber for snacks

Eating fiber-rich snacks can help you avoid overeating at meals. Choose snacks like a fiber-filled apple with string cheese or avocado spread on whole-wheat toast. You can also prep chia seed pudding topped with berries for a nutrient-rich snack.

If you’re always tempted to hit up the vending machine at 3 pm, try this Low-Sugar Stuffed Dates Recipe for a candy bar alternative!

How to get more fiber for dinner

Eating enough fiber at dinner can help keep your blood sugar stable overnight and prevent you from overindulging in dessert. When having tacos or enchiladas, choose beans instead of rice as a side. Opt for chickpea-based pasta, like Banza, instead of white pasta for extra fiber. Add roasted cauliflower and broccoli to your plate for more fiber and color.

For a tasty and fiber-rich side dish, pair this Low-Fat Three Bean Salad with grilled chicken and whole-grain pasta for a healthy dinner.

The bottom line

Adding enough fiber to your diet provides many benefits, including better heart health and weight management. Try to include fiber in each meal and snack to meet the recommended intake. Don’t forget to drink plenty of water when increasing fiber to avoid any issues.