When I first decided to incorporate more fiber into my diet, I honestly didn’t know where to begin. I had heard that fiber was great for digestion, and that it could help maintain healthy cholesterol levels and even manage weight, but I wasn’t sure how to actually get more of it into my meals.
If you’ve ever felt the same way, I hope my journey can offer some practical and straightforward advice to help you out.
Understanding Fiber
Before getting into the specifics of how to add more fiber to your diet, it’s worth understanding what fiber really is.
Dietary fiber is the part of plant-based foods that our bodies can’t fully digest. Unlike fats, proteins, and carbohydrates that our bodies break down and absorb, fiber passes relatively intact through our stomach and intestines.
There are two types: soluble fiber, which dissolves in water and forms a gel-like material, and insoluble fiber, which doesn’t dissolve and helps add bulk to our stools. Both types are beneficial, and it’s important to get a mix of both in our diet.
When I decided to increase my fiber intake, I wanted to make sure I was getting both kinds. Here’s how I did it, one step at a time.
Step 1: Starting With Breakfast
One of the easiest ways I found to incorporate more fiber into my diet was by focusing on breakfast. I began swapping my usual cereal for oatmeal. Oats are a fantastic source of soluble fiber, and they’re easy to prepare. I typically buy Quaker Old Fashioned Oats from Amazon, which are budget-friendly and versatile.
I also started adding chia seeds to my oatmeal, which are an amazing source of both soluble and insoluble fiber. I usually sprinkle about a tablespoon or two of Navitas Organics Chia Seeds over my oatmeal or into my smoothies.
They add a nice texture and an extra boost of nutrients without altering the taste too much.
If I’m in a rush, I go for a fiber-packed smoothie. I blend some frozen berries, a banana, a handful of spinach, a tablespoon of chia seeds, and a scoop of Garden of Life Raw Organic Fiber Powder. This fiber powder is a convenient way to add fiber without having to think too hard about it.
Step 2: Snacking Smarter
Another big change I made was in my snacking habits. I used to grab whatever was convenient—usually crackers or chips. Now, I’ve started keeping fiber-rich snacks around that make me feel fuller for longer.
For instance, I always have a bag of Wonderful Pistachios on hand. Nuts like pistachios are a good source of fiber and healthy fats, and they’re perfect for when I need something quick and satisfying.
I also love snacking on fresh fruits like apples and pears, which are full of fiber—especially when you leave the skins on.
I’ve also become a huge fan of Fiber One Bars. These bars are sweet, convenient, and pack a decent amount of fiber into a small, portable snack. They’re great to keep in my bag or desk drawer for those moments when I need something on the go.
Step 3: Adding More Vegetables to Every Meal
Vegetables are a goldmine of fiber, and I realized I wasn’t getting nearly enough of them. So, I started making a conscious effort to add more veggies to every meal. I began experimenting with roasting vegetables like Brussels sprouts, carrots, and sweet potatoes, which not only taste amazing but are also high in fiber.
I also started adding leafy greens to almost everything. Whether it’s a sandwich, a stir-fry, or a pasta dish, I’ll throw in a couple of handfuls of spinach or kale. Spinach wilts down nicely, and kale adds a bit of texture.
One thing that made this easier was keeping pre-washed Organic Baby Spinach in my fridge. It’s such a simple way to boost fiber intake with minimal effort.
Another game-changer for me was making vegetable soups.
I use my slow cooker to make big batches of soup loaded with vegetables like broccoli, cauliflower, carrots, and beans. I often add a can of 365 by Whole Foods Market Organic Black Beans to my soups, as beans are an excellent source of fiber.
Step 4: Swapping Refined Carbs for Whole Grains
Another significant change I made was swapping refined carbs for whole grains. Instead of white rice, I started cooking more quinoa and brown rice. Quinoa, in particular, has become one of my favorite side dishes because it’s not only high in fiber but also contains protein, which helps keep me full longer.
I’ve also started buying Dave’s Killer Bread instead of white bread. This bread is packed with whole grains and seeds, and it’s a delicious way to add fiber to sandwiches or morning toast.
Pasta is another thing I’ve swapped out. I love pasta, but I realized that white pasta wasn’t doing much for my fiber intake. Now, I opt for Barilla Whole Grain Pasta, which tastes pretty close to regular pasta but with much more fiber.
Step 5: Incorporating Legumes
Legumes like beans, lentils, and chickpeas are fiber powerhouses. One of the easiest things I started doing was adding a can of beans to almost anything. Whether it’s a salad, a soup, or a stir-fry, beans are easy to mix in and provide a ton of fiber and protein.
Chickpeas have also become a regular staple in my meals. I’ll roast them with a bit of olive oil and seasoning for a crunchy snack or add them to salads. I often buy Bush’s Best Garbanzo Beans because they’re affordable and convenient.
Another dish I started making more often is lentil curry. Lentils are incredibly high in fiber, and they’re also quite easy to cook.
I usually use red lentils because they cook faster, and I pair them with a mix of spices, diced tomatoes, and coconut milk for a hearty, fiber-filled meal.
Step 6: Experimenting With Fiber Supplements
There are days when I know I haven’t eaten enough fiber-rich foods, and on those days, I turn to fiber supplements.
I’m a fan of Benefiber Prebiotic Fiber Supplement. It’s a clear, taste-free powder that I can easily mix into a glass of water or even into my morning smoothie. It’s a simple way to ensure I’m meeting my fiber goals without too much fuss.
However, I always remind myself that supplements are just that—a supplement to a fiber-rich diet, not a replacement.
I try to get most of my fiber from whole foods, but it’s nice to have a back-up plan for those off days.
Tips I Learned Along the Way
Increase Fiber Gradually
One of the biggest lessons I learned was to increase my fiber intake gradually. At first, I went a little overboard and started eating a ton of fiber all at once.
The result?
Bloating and discomfort. I quickly realized that it’s better to add fiber slowly and drink plenty of water along the way, as fiber needs water to move smoothly through the digestive system.
Keep Track of Fiber Intake
In the beginning, I had no idea how much fiber I was actually eating, so I started keeping track using a food diary app. This really helped me understand which foods were highest in fiber and made it easier to hit the recommended 25-30 grams per day.
Make It Enjoyable
Adding more fiber doesn’t have to be boring. I found ways to make it enjoyable by experimenting with different recipes, spices, and textures. Roasting vegetables with a bit of olive oil and spices, for example, makes them taste incredible.
Finding whole grain products I actually liked also made a big difference.
Mix Soluble and Insoluble Fiber
Both soluble and insoluble fiber are important, and I try to get a mix of both every day. Oats, beans, and fruits like apples give me plenty of soluble fiber, while whole grains, nuts, and vegetables like carrots and leafy greens help me get insoluble fiber.
Conclusion
Incorporating more fiber into my diet has been a journey, but one that’s been incredibly rewarding.
Not only have I noticed positive changes in my digestion, but I also feel fuller for longer and have more sustained energy throughout the day. It took some small, consistent changes—swapping out refined grains, adding more fruits and veggies, and finding convenient fiber-packed snacks—but eventually, it became a natural part of my lifestyle.
If you’re looking to increase your fiber intake, start small and find the foods you enjoy.
With a few simple swaps and additions, you’ll be hitting your fiber goals in no time—and your body will thank you for it.