There are actually a bunch of low-effort ways thatll help you start eating more of the nutrient.
(No cardboard-y cereal or bland bars necessary, we promise.)
Weve got you covered with some practical ways to fill up on fiber below.
Carol Yepes/Getty Images
So shoot for just a couple more grams from your baseline each day to keep your belly happy.
Leave the skin on fruits and vegetables.
If youre not sure how to begin eating more fiber, start by doing less: Give up peeling.
Swap traditional pasta for higher-fiber versions.
Choose crunchy and fun whole-grain snacks.
Want something on the sweeter side?
Skip juices and make smoothies instead.
Butsmoothiesretain fiber because they use pretty much all the fruityou generally just throw it straight into the blender.
Some of the fiber may be broken down, but not to a significant degree, she explains.
Or add chia seeds to your juice for a boba-inspired libation.
Stock your pantry with nutritional yeast.
Add a crunch to soups and salads with toasted legumes.
No salad or soup is complete without something crunchy, but you dont have to stick to classic croutons.
(Heres aneasy recipethatll walk you through making your own.)
Not a fan of that particular legume?
Blend veggies into pasta sauces.
Just because this trick is great for kids doesnt mean you cant use it, too.
Doctor up your oatmeal.
(It also packs some healthy fat, too.)
Not a seeds fan?
Stock your pantry with canned beans.
Toss them in chilis, salads, sandwiches and wraps, or anywhere you need fiber on demand.
Bulk up plain rice with fiber-rich add-ins.
Instead, Harbstreet suggests fortifying traditional white rice with high-fiber add-ins like lentils and quinoa for a pilaf-style side.
This provides some of the familiar sensory aspects like a softer texture while boosting the nutrition, she explains.
Not sure how much to put?
Experiment with high-fiber flours in your baking.
Were loving theseapple and oat muffins with almond flourand thesevegan chickpea brownies.
Aim to eat at least one vegetable in every meal.
Eating one more vegetable than before is an excellent step to achieving a larger goal, she explains.
Here are21 great waysto add some in.
Load your freezer with frozen berries.
Berriesand raspberries in particularare another food thats bursting with fiber.
But berry season only comes once a year, and the out-of-season offerings leave much to be desired taste-wise.
Plus, theyre usually more affordable than their fresh counterparts, too.
Sub mayo for hummus in sandwiches and wraps.
When in doubt, add avocado.
Avocado tastes great with just about everything, from breakfast to dinner (and even with dessert!
).
