Ways To Get More Fiber

Easy Ways to Add More Fiber to Your Diet

Most of us don’t get nearly enough fiber in our diet, but these tips can help you eat more.

Fiber, a type of carbohydrate found mostly in plant-based foods, is a key nutrient for regulating and supporting many of the body’s important processes. Fiber not only supports digestive health and bowel regularity, but also helps to maintain heart health through regulating blood sugar and cholesterol levels and achieving a healthy weight.

The Institute of Medicine recommends a minimum of 25 grams of fiber per day for women and 35 grams per day for men – yet the average American consumes a meager 15 grams of fiber per day.

Here are 6 super-simple ways to eat more fiber every day:

  1. Eat whole fruits instead of drinking fruit juice.
  2. Add vegetables to your favorite dishes. For example, sauté vegetables such as onions, mushrooms and spinach and add them to your pasta sauce. Throw peppers and tomatoes into your eggs in the morning. This can add up to 5 grams of fiber to your meal in one easy step.
  3. Always add fruit to your favorite breakfast or snack item – for example, add fresh strawberries to your plain yogurt or toss blueberries into your pancake mix.
  4. Substitute whole-grain versions for white bread, rice and pasta products.
  5. Snack on raw veggies instead of chips or pretzels.
  6. Substitute beans for meat in your meals 1-2 times per week. Remember, beans are not only packed with fiber, but also contain protein.



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Date Last Reviewed: July 27, 2021

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Nora Minno, RD, CDN

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