Health Hack: Give fiber a little more love

These days, we see lots of information about how to add more protein to our diets—and for good reason. Protein is important for maintaining muscle, supporting strength, and keeping us satisfied. But there’s another nutritional superstar that deserves a little more time in the spotlight: fiber.

Fiber supports healthy digestion, helps keep us feeling full and satisfied, and can help support healthy blood sugar and cholesterol levels. It also plays an important role in supporting the health of our gut microbiome. And yet, many of us simply aren’t getting enough.

The good news? Adding more fiber doesn’t have to mean completely changing the way you eat. A few small additions throughout the day can make a meaningful difference.

A note about adding fiber

If your current diet is relatively low in fiber, increase it gradually rather than all at once. A sudden jump in fiber can lead to bloating, gas, or digestive discomfort. Give your body some time to adjust and make sure you’re drinking plenty of water as you increase your fiber intake.

Five Easy Ways to Add More Fiber

1. Add berries to breakfast.
Toss some raspberries, blackberries, or blueberries into oatmeal, Greek yogurt, cottage cheese, or a smoothie. Berries are an easy way to add fiber without much extra effort.

2. Sprinkle on some seeds.
Chia seeds, ground flaxseed, and pumpkin seeds can be easy additions to yogurt, oatmeal, salads, or smoothies. They add fiber along with healthy fats and other nutrients.

3. Choose whole grains more often.
Try swapping white bread for whole-grain bread, choosing brown rice or quinoa instead of white rice, or reaching for whole-grain crackers. Small swaps can add up over the course of the day.

4. Add beans whenever you can.
Beans and lentils are fiber powerhouses. Add black beans to a taco bowl, chickpeas to a salad, or lentils to a soup. Even a few spoonfuls can give a meal a fiber boost.

5. Add one more vegetable to your plate.
You don’t have to create an elaborate vegetable side dish. Add some spinach to your eggs, sliced peppers to your sandwich, tomatoes to your lunch, or extra broccoli to dinner. Think “add, don’t overhaul.”

The Bottom Line

You don’t have to become obsessed with counting grams of fiber. Instead, look for opportunities to add a little more plant-based, fiber-rich food to what you’re already eating.

Think berries on your breakfast, seeds in your yogurt, beans in your lunch, vegetables at dinner, and whole grains when you can.