Skip to main content

5 Ways to Increase Your Fiber Intake


Fiber is one of the nutrients that your body requires to stay healthy.

Fiber provides good intestinal support as well as a reduction in digestive difficulties, among other advantages.

Here are some suggestions and ideas to help you obtain enough fiber each day.

1. Increase Your Intake of Whole Grains

The first strategy to increase your fiber intake is to consume more whole grains.

These should be preferred over processed carbohydrates, and making the switch is simple.

Simply replace white rice or pasta with brown rice or quinoa and whole wheat pasta whenever possible.

Oatmeal, bulgur, buckwheat, oats, rye, and barley are some other whole grains that are good to eat.

Grains are a great source of fiber at any time of year.

Whole Grain Penne Pasta

Whole Grain Penne Pasta

How to Include More Grains in Your Diet

With all that fiber and protein, you probably already know how vital it is to include whole grains in your diet, but knowing when and when to do so can be difficult.

Here are some different ways to incorporate more grains into your daily diet.

Cereals made entirely of whole grains should be consumed.

Choosing more whole grain cereals is one of the simplest methods to increase your grain intake.

You will know you are getting your grains in with your regular meal, and you won't have to think about it too much.

Plus, if you are eating healthier cereal for grains, you are probably not eating one with a lot of sugar and unnecessary chemicals.

Oats, bran, and a variety of other whole grain cereals are available.

Simply read the label to ensure it contains a variety of healthy nutrients.

Whole Grain Cereal

Whole Grain Cereal

Scroll to Continue

Increase Your Cooking Frequency

Many people do not consume enough grains because they frequently eat out or consume convenience foods.

If you start cooking more, it will be easier to incorporate grains and other nutritious items into your diet.

Even if you have a hectic schedule, start by preparing one cooked meal per week and gradually increase it.

Make it a healthy meal by including whole grains like quinoa or brown rice, as well as lean protein and veggies.


Make The Switch To Whole-Wheat Bread

Whole grain bread should be your first choice whenever you have any form of bread.

This bread tastes similar to other varieties of bread and makes it simple to include more healthy grains in your diet.

Whole grain sandwich bread, whole grain dinner rolls, whole grain or whole wheat bagels, and English muffins are typically available.

Because it's made with oats, barley, or wheat instead of refined sugars and flour, it is also great for your kids to use when making school lunches.

Whole Grain Bread

Whole Grain Bread

Consume Whole-Grain Rice

It won't be tough to transition to whole grain rice, such as brown rice if you eat rice frequently as a side dish.

You may start by cooking it the same way you would white rice or other types of rice, but it will provide you with a little extra nourishment.

Serve it alongside a nutritious meal, such as salmon with brown rice and steamed broccoli.

Salmon with Mixed Rice

Salmon with Mixed Rice

2. Incorporate Beans into Your Diet

Many beans are high in fiber and are simple to incorporate into your diet.

They are also great if you are on a vegan or plant-based diet and need to supplement your protein and iron intake without eating meat or dairy.

White beans, black beans, and kidney beans are some of the greatest beans for fiber.

You can mix them in a 3-bean salad, use each one separately in a recipe, or make a nutritious soup or chili with them.


3. Increase Your Intake Of Fresh Fruit

Fiber isn't simply found in grains and beans; it can also be found in certain fruits.

You may improve your fiber intake while also receiving all of the vitamins and minerals you need by including more fresh fruit in your diet.

Fruit also contains natural sugars, which help to satisfy a sweet tooth.

Prunes, oranges, pears, apples, and berries are some fruits that are high in fiber.

Lemons are a great fruit to have on hand if you want something healthful, low in fat and calories, and versatile.

Lemons are one of the most versatile fruits available, thanks to their sweet and sour flavor and the fact that the juice can be utilized for so many things.

Here are just a few of the many things you can do with lemons or lemon juice:

• Lemon juice can be added to a juice, smoothie, or infused water.

• Incorporate lemon juice into your dishes.

• Instead of dressing, squeeze it on top of your salad.

• Use lemon juice and other herbs to make a dressing or marinade.

• When baking salmon or chicken, add a topping.

• Use lemon to tenderize meats.

• Toss lemon peel into pasta dishes.


4. Eat Avocados On A Regular Basis

Avocados are a good choice if you want to enhance your healthy fats and fiber intake.

While they are higher in fat and calories, the fat they contain is a healthy fat that your body requires.

They contain a high fiber content, which helps to balance out the fruit's carb content.

Furthermore, most individuals adore avocados and guacamole, making it quite simple to incorporate into your diet.


5. Rolled Oats for Breakfast

Oatmeal is a better breakfast alternative than cereal or pastries, as it has less sugar and more fiber.

You can easily make a healthier breakfast with overnight oats or a hot cup of oatmeal, topping it with fresh fruit or even peanut butter.

Oatmeal and Fruit for Breakfast

Oatmeal and Fruit for Breakfast

Why You Should Add Fiber to Your Diet

There are many good reasons to add fiber to your diet including having better bowel movements.

It is important to maintain a healthy bowel and fiber can lower the risk of hemorrhoids and diverticular disease.

Fiber, especially fiber found in oats, flaxseeds, beans, and oat bran can help to lower total blood cholesterol.

There are other heart health benefits as well including reducing blood pressure.

If you have diabetes, fiber can slow the absorption of sugar which means that your blood sugar levels could improve.

If you want to lose weight, high-fiber foods tend to make us feel fuller and as a result, you eat less and feel satisfied longer.

One last thing to mention, make sure you drink plenty of water. Water actually gets absorbed by the water, making your bowel movements easier to pass.

Top 21 High-Fiber Foods + How Much Fiber You Really Need

© 2022 True Blue Tips

Related Articles