While protein has always been a highly sought-after nutrient in the pursuit of a healthier lifestyle, there’s another equally important nutrient that’s often overlooked: dietary fiber. Dietary fiber plays many key roles in our bodies, from promoting gut health to maintaining normal digestion. However, the reality is that most people’s daily fiber intake falls far short of the recommended amount.
According to a 2021 study published in the journal Current Advances in Nutrition, only 7% of Americans meet the recommended daily fiber intake of approximately 14 grams per 1,000 calories. So, how can we increase our fiber intake? Dietitian Cara Harbstreet offers the following practical advice.
1. Practical Ways to Increase Dietary Fiber Intake
(1) Keeping the Peels on Fruits and Vegetables
The peels of many fruits and vegetables, such as apples, potatoes, carrots, and cucumbers, are rich in dietary fiber. Keeping the skins on, whether eating them plain or adding them to salads or soups, not only reduces the number of cooking steps but also doubles your fiber intake.
(2) Choose High-Fiber Main Dishes
Replacing traditional pasta with pasta made from whole grains and legumes is a simple and effective way to improve your fiber intake. For example, traditional angel hair pasta contains only 3 grams of fiber per serving, while angel hair pasta made with red lentils has twice as much fiber.
(3) Choose Whole-Grain Snacks
Many popular snacks, such as popcorn, contain about 4 grams of fiber per serving. Sprinkling them with your favorite spices or gourmet salt can make them more flavorful. Mixed nuts and granola bars are also good options.
(4) Use Smoothies Instead of Juices
Juicing removes the fiber from fruit, while smoothies retain these nutrients. Putting the fruit directly into a blender to make a smoothie not only preserves the fiber but also provides a quick nutritional boost.
5) Add Chia Seeds to Drinks
If you enjoy smoothies, add a tablespoon of chia seeds to your drink for an extra 3 to 4 grams of fiber. Chia seeds have a light flavor and pair well with any smoothie you like.
6) Stock Up on Nutritional Yeast
Sprinkling nutritional yeast on pasta, soup, or salad not only adds flavor but also boosts your fiber intake. Each tablespoon contains approximately 3 grams of fiber.
7) Add Texture with Roasted Beans
Adding roasted chickpeas or other beans to your salad or soup adds a crunchy texture and an extra 5 grams of fiber.
8) Add Sweetness with Dark Chocolate
Dark chocolate is a good source of fiber. 30 grams of dark chocolate provides 3 to 4 grams of fiber. Adding it to your morning oatmeal or Greek yogurt adds flavor and fiber.
9) Stir Vegetables into Pasta Sauce
Adding vegetables like kale, spinach, carrots, or zucchini to a classic tomato-based pasta sauce boosts fiber intake without changing the overall flavor.
10) Spice Up Your Oatmeal
Adding a tablespoon of chia seeds or flax seeds to your oatmeal adds a few grams of fiber with minimal impact on taste.
11) Stock Up on Canned Beans
Canned beans are ready to eat right out of the box and can be quickly added to chili, salads, sandwiches, or wraps, making them a convenient way to add fiber.
12) Increase the Fiber Content of Rice
Adding high-fiber toppings like lentils and quinoa to white rice retains a familiar texture while boosting nutrition.
13) Try Baking with High-Fiber Flour
Using high-fiber flours like whole wheat flour, almond flour, chickpea flour, or hazelnut flour in your baking can boost the fiber content of your finished product.
14. Eat at least one vegetable at every meal
Strive to include at least one vegetable at every meal; this is a great way to increase your fiber intake.
15. Stock up on frozen berries
Frozen berries are not only affordable but also nutritious. Use them in smoothies or add them to oatmeal to boost your fiber intake.
16. Replace mayonnaise with hummus on sandwiches
Adding a spoonful of hummus to a sandwich or wrap boosts fiber intake while adding a rich texture.
17. Add avocado
Avocados are not only rich in healthy fats, but also contain up to 10 grams of dietary fiber. Adding avocado to salads, soups, sandwiches, or yogurt bowls instantly boosts your fiber intake.
Dietary fiber is an essential nutrient for maintaining good health, but many people consume far less than the recommended daily intake. By using simple methods like leaving the peels on fruits and vegetables, choosing high-fiber staples, using smoothies instead of juice, and adding chia seeds to drinks, you can easily increase your fiber intake. Remember, increasing your dietary fiber intake doesn’t need to happen all at once. By gradually increasing it and taking in a few more grams each day, you can take your health to the next level.
