If getting the recommended 25 to 30 grams of fiber a day is a challenge, and on most days, you don’t come near that, try working high fiber foods into meals and snacks, even when you’re on the go.
1. Don’t skip breakfast. A high-fiber cereal or oatmeal will get you off to a good start on your fiber goal for the day.
2. Make a high-fiber smoothie. Use fiber-rich berries or an unpeeled apple or pear. Once apples and pears are pureed, you won’t know the peel is there, but you’re still getting the fiber. Add a tablespoon of
3. Choose only 100% whole grain bread. Most brands that are 100% whole grain will have at least 2 grams of fiber per serving. Make sure the label says 100% whole wheat or 100% whole grain to make sure you’re getting the most fiber and nutrients.
4. Munch on dry roasted edamame. I love these! Just 1/4 cup has 1 carb choice (16 grams), 150 calories, and a whopping 5 grams of fiber.
5. Hummus is good for us. Buy it or make your own and look for varieties that have at least 2 grams of fiber in a 1/4 cup serving. Enjoy it with fresh broccoli florets or celery sticks for even more fiber.
6. Make crackers count. Choose Wasa or Finn Crisp fiber crackers which have 2 to 3 grams of fiber per serving.
7. Eat more beans. Add canned dried beans to salads or soups or use them to make burritos, quesadillas, or salsa. Fat-free canned refried beans are great too. Best choice: Red kidney beans with 8 grams of fiber in 1/2 cup.
8. Have a side of whole grain. Use whole wheat pasta, whole wheat couscous, bulgur, or quinoa. Try brown rice, but if it’s not your favorite, there are other types of whole grain rice to try: Wehani, brown jasmine, or black japonica.
9. Go vegetarian a few times a week. If you’re replacing meat, chicken, or fish with beans or whole grains, you’re automatically getting more fiber.
10. Have fruit for dessert. Enjoy an unpeeled apple or pear, fresh berries, or a small banana and you’ll get some fiber, about 15 grams of carbs, and a lot of healthy nutrients.
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