7 Easy Ways to Sneak Fiber into Your Diet

Consuming the recommended daily allowance of fiber each day is seriously hard – even as a dietitian who writes about this frequently! However, with a few simple strategies it doesn’t have to be. Here are 7 easy ways to sneak fiber into your diet.

These tips seem quite easy in context but for some reason it’s just hard for most people, myself included, to put into practice. I mean, there is a reason that 90% of Americans are not consuming the recommended dietary allowance for fiber. It is just that hard to do without careful planning, intention and time to make healthier meals and snacks.

Of course, consuming a more plant-based diet with an emphasis on fruits, vegetables, beans, legumes and whole grains will get you there. However, that’s a lot easier said than done! So, I hope this list gives you some practical ways to increase your fiber intake. With these tips, you might find yourself thinking about small simple food swaps or additions to your meals so you can reap all the benefits of a high fiber diet.

Why is Fiber so Important?

Current dietary guidelines for Americans suggests that people age 2 and older should get 14 grams of fiber for every 1,000 calories in the daily diet. This usually comes to around 25-30 grams for the average female.

Now, there are two types of fiber: insoluble and soluble fiber. Soluble fiber dissolves in water and forms a gel as it passes through the digestive system. Foods high in soluble fiber are best known for lowering blood sugar and cholesterol levels. These include oatmeal, chia seeds, beans and lentils.

Insoluble fiber does not dissolve in water, and instead, adds bulk to the stool – making it easier to pass. Foods high in insoluble fiber can help with constipation and include whole wheat grains, quinoa, legumes, leafy greens, and fruits with peels like apples. 

It’s already hard enough getting enough fiber on a daily basis so it’s best to just focus on fiber, in general, rather than the specific type of fiber.

Now, it’s important to start low and go slow when it comes to increasing daily fiber consumption. Otherwise, you might experience some unpleasant digestive symptoms like bloating, gas and even constipation. Also, make sure to prioritize a lot of water as well!

The Best Tricks to Increase Daily Fiber Intake

If you’re looking for simple ways to increase your fiber intake, keep these tips and tricks in mind. There might be some repeat information but this just helps me get the point across.

This post does contain Amazon affiliate links. At no additional cost to you, I receive a small compensation if a purchase is made.

1. Prioritize a a high fiber breakfast.

If you’re trying to meet the 25-30 grams of fiber recommendation each day, don’t skimp on breakfast! In fact, I think it’s the easiest meal to contribute to a higher fiber intake. All it takes is a little mindfulness and planning.

High Fiber Breakfast Recipes:

Banana Berry Kefir Smoothie (shown above); 12 grams of fiber
High Protein Breakfast Burritos –> hint: black beans are added
Savory Quinoa Breakfast Bake –> whole grain (quinoa) and black beans, too
Berry Cheesecake Overnight Oats –> chia seeds and berries
21-Day High Protein and Fiber Breakfast Challenge –> a fun way to increase your fiber intake!

2. Always read and compare nutrition labels.

Always, always, always read and compare the nutrition facts of different products! This is specifically important when it comes to bread, pasta, cereal and crackers. For example, pasta gets such a bad rep but Barilla Protein Plus has 5 grams of fiber per serving as compared to more traditional pastas with 2 grams of fiber! Also, that’s even more than quinoa or farro.

Another example is crackers: whole grain Triscuits and Wheat Thins provide 3 grams of fiber per serving. It doesn’t seem like much, however, every gram counts which trying to reach an overall higher fiber intake.

3. Eat 1/2 cup of beans or legumes everyday.

Beans and legumes are extremely versatile, affordable, and relatively inexpensive. Plus, they’re an excellent source of fiber and plant-based protein! Now, you can just buy them canned (and rinse) or batch cook for more affordability and convenience.

Sometimes it doesn’t make sense to add beans or legumes to dinner. It just doesn’t. That’s why I have discussed adding them to breakfast (multiple times). I even recommend fitting them into snacks or lunch prep. In fact, I have a whole post on All the Best Ways to Use Beans.

Roasted chickpeas are the perfect healthy snack or salad topper for some extra crunch. Edamame is a fun addition to any Asian meal to increase both protein and fiber. Toss beans, lentils, or chickpeas into soups, salads, or pasta dishes.

Or, try one of my 3 dense bean salad creations (shown below) to hop on a TikTok trend that I love. They’re relatively easy to prep and ideal for a filling, satisfying grab-and-go lunch. There are endless variations as well so you never get bored!

Here are some tips if you’re not used to consuming beans on a daily basis:

• Start with 1/2 the amount of beans or lentils and gradually increase until your body adjusts to a higher fiber intake.
• Soak dried beans or lentils in a large amount of water for at least 12 hours and dispose of the water prior to cooking them.
• Try taking Gas-X or Beano prior to consuming a dense bean salad or meal with a lot of beans.

4. Add an avocado

Depending on the size, one avocado has around 10-13 grams of fiber. What I love about avocados is that they complement so many dishes well! Below are 6 different ways to incorporate avocados into your day!

5. Eat High Volume, Nutrient-Dense Meals

The foundation of a high volume, nutrient-dense meal comes down to fruits and vegetables! You are essentially adding more vegetables to these meals to make them appear higher in volume. Examples include veggie scrambles, salads, stir-fries, soups, or power bowls with cauliflower rice.

A bonus is that research studies have shown that consuming a large volume of low-density foods can enhance the feeling of fullness and lead to overall decreased energy intake.  Foods which are high in water contribute weight and volume without the additional calories. Vegetables consist of mostly water, therefore, you can consume a large quantity with very little calories. 

It’s important to get a wide variety of different fruits and vegetables as each different “color” offers antioxidant benefits. However, take a look below at some of the best fruits and vegetables when it comes to fiber content.

6. Add seeds and/or nuts for crunch.

Nuts and seeds are good source of fiber and healthy fats but are also calorically dense – so a one cup portion size goes a long way. However, those small additions can really help to increase overall fiber intake. Eat them as a snack or add to power bowls, stir-fries, salads, soups, oatmeal, overnight oats – the sky is the limit!

Nuts with the highest fiber content:

7. Don’t forget about snacks.

If you’re someone who doesn’t have time for a large breakfast in the morning, a high fiber snack can help fill in those gaps. Or, it just might relieve some of the stress to have to create a perfectly healthy dinner.

You can use all the tips and tricks from this post to create a higher fiber snack. Here are some ideas:

• Nuts and seeds.
• Greek yogurt and raspberry parfait.
• Popcorn: 3 cups of air-popped popcorn have about 4 grams of fiber.
• Chia pudding, shown above.
• Edamame and cucumber salad.
• Guacamole and veggies or whole wheat crackers.
• Apples and peanut butter.