Easy and natural ways to include more fiber in your diet


Everybody had experienced constipation at one point, and a low fiber diet may cause it. If you have been there, you have been told to drink prune juice to make you more regular. There are many commercially available fiber-rich foods such as fiber crackers and chalky powders, yet these do not really taste good. But a fiber-rich diet need not be distasteful and dissatisfying. You can still eat delectable foods and yet be able to have healthy digestion, too.  

Here are some ways for increasing fiber intake while enjoying the food you take

1.    Green means go

Try to include leafy vegetables in every meal. Eating leafy greens is only one of the many ways of consuming fiber. Some of the vegetables you can try are spinach, arugula, cabbage, collard greens, Swiss chard, and the more popular green, kale.

Here are a few tips on how to add green in your everyday diet:

  • For breakfast, you can make a nutritious smoothie just by adding leafy greens that combine easily with fruits such as peaches, mango, and pineapples. But if you prefer eggs, you can still have your daily boost of fiber. Just add chopped spinach or Swiss chard to your scrambled egg, and you are ready to go.
  • During lunch, you can have sandwiches, salads, wraps or bowls – all goes well with greens.
  • At dinner time, you can go light with soups, pasta, rice/quinoa recipes and leafy greens on top, or sauteed veggie on the side.

2.    Make it blend

Another easy way of taking in a lot of fiber is blending. It does not only go well with leafy vegetables but with seeds and nuts as well. If you want to try making a smoothie consider combining these ingredients:

  • 1 cup baby spinach
  • 2 stalks celery
  • 1 whole pear
  • 1/2 sliced banana
  • 1 tbsp ground flaxseed
  • 1 1/2 cups of water

Except for water, all the ingredients for this smoothie contains fiber, and you will feel like drinking a glass full of fiber. The sweet flavor of the fruits gives it a naturally delicious taste. So next time, say goodbye to prune juice and say hello to blended fibers.

Making pureed soups is another way to blend fiber. Vegetable soups with greens, carrots, sweet potatoes, butternut squash, celery, onions, and even beans can make a tasty, fiber enrich and easy to eat soup.

3.    Fruity and Veggie Snacks

For snack time, grab some veggies or fruits – not only they are high in fiber, they are easy to consume while providing you the all-natural fiber you need. For your next snack, try these fiber-enriched foods:

  • Cup of berries
  • Cauliflowers dipped in hot sauce
  • Celery with almond butter
  • Apple with sunflower seed butter
  • Dates and cashews
  • Carrot sticks paired with hummus
  • Salted avocado
  • Pear with cinnamon
  • Broccoli paired with dairy-free ranch dip

4.    Switch it up

There is such a thing as simple carbohydrates and complex carbohydrates. Simple carbohydrates are quickly digested, resulting in a sugar surge in the blood.  Meanwhile, complex carbohydrates are digested slowly, minimizing sugar surge in the blood. This happens because of the fiber found in carbohydrates. You can increase your fiber intake when you choose to eat foods with complex rather than simple carbohydrates.

Here’s some switch you can make:

  • Brown rice instead of white rice
  • Zucchini noodles/brown rice pasta for white pasta
  • Sweet potatoes over white potatoes
  • Whole grain bread for white bread
  • Lentil crackers over potato chips
  • Cauliflower pizza crust instead of white pizza crust

5.    Lesser Meat, More Fiber

This may be the fastest way to increase your fiber intake. When you lessen your meat intake, naturally, your fiber consumption rises. Try choosing a bean chili over a meat chili or a black bean burger over a beef burger, get the idea?

Being aware of what you eat and following tips mentioned above can increase your fiber intake. There are a lot of ideas you can do to enjoy fiber enrich meals, and once you’re at it, you’ll be surprised by the many benefits that it can give you.