Fiber deserves just as much of the spotlight as protein! It plays a key role in many aspects of your health, from promoting a balanced gut microbiome to keeping you satisfied after eating. These simple, fiber-rich food swaps make it easy (and realistic) to boost your daily fiber without overthinking it.
Fiber is one of those underrated nutrients we hear about often but don’t really know why it’s so important. Or, maybe you do know why – and you’re reading this as someone who knows they need to increase their fiber intake but has a hard time doing so.
Here are just a few of the benefits that a high fiber diet has to offer!
- Weight management and blood sugar control. Fiber helps to slow down the digestion of our food which not only keeps us fuller for longer but promotes more stable blood sugars. Supplementation of fiber can reduce fasting blood glucose and Hgb A1C and is encouraged as a diet strategy for those with Type II diabetes.
- Increased longevity. A meta-analysis of multiple studies found that a higher fiber intake was associated with a lower risk of death.
- A healthier gut microbiome. Fiber is one of the key components for better “gut health” which affects our digestive system, immune system, and even our mental health.
- Reduced risk of chronic diseases. Multiple studies have demonstrated that a high fiber intake reduces the risk of obesity, type 2 diabetes, cardiovascular disease, colon cancer and pre-menopausal breast cancer.
- Insoluble fiber adds bulk to the stool, making it easier to pass and preventing constipation.
- A higher fiber intake has been associated with lower levels of inflammation.
FIber Needs per Day
Current dietary guidelines for Americans suggests that people age 2 and older should consume 14 grams of fiber for every 1,000 calories in the daily diet. Or, about 25-30 grams for the average female.
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 adds bulk to your stool and helps food move more efficiently through the digestive system, which can support regularity and prevent constipation. Unlike soluble fiber, it doesn’t dissolve in water. You’ll find insoluble fiber in foods like whole wheat bread, brown rice, nuts, seeds, and the skins of fruits and vegetables like apples, carrots, and zucchini.
Your best bet is to just focus on consuming a wide variety of high fiber foods instead of on the type of fiber.
My Top Food Swaps to Increase Fiber
Get in the habit of reading food labels and comparing different products for fiber content. It can be very exciting and surprising when you find a new high fiber food product that will fit into your diet!
Many of these are brand dependent that’s why it’s so important to compare different products – but I have done a lot of that work for you!
This post does contain Amazon affiliate links. At no additional cost to you, I receive a small compensation when a purchase is made.
1. White Bread –> Wheat Bread
Kroger Classic White Bread has 1 gram of fiber per slice. Most whole wheat bread slices are a bit higher, usually 3-4 grams of fiber. This is because whole wheat bread uses the entire grain kernel: bran (fiber-rich outer layer), germ (nutrient-rich core), and endosperm (starchy middle).
So, whole wheat bread is typically higher in fiber, B vitamins, iron, magnesium and antioxidants. Of course, the amount of fiber in a slice of bread is also dependent on how big the slice is or if it’s thin or thick.
High Fiber Bread Products
- Private Selection Whole Wheat Bread {4g of fiber per slice}
- Kroger 100% Whole Wheat Bagel {6g per bagel} whereas Kroger Plain Bagel has 4 grams.
- Mission 100% Whole Wheat Tortilla {5g per one tortilla}
- Ezekiel Frozen Bread {3g per slice}
- Dave’s Killer Bread 21 Grains and Seeds {5g per slice}
2. Potato Chips or Cheetos –> The Only Bean Roasted Edamame
The Only Bean Roasted Edamame Beans are one of my favorite snacks right now, easily found at most grocery stores. Not only are these beans delicious and high in fiber but protein as well! One small 0.9 ounce serving has 11 grams of protein and 4 grams of fiber.
They’re crunchy, salty, and come in a variety of flavors like ranch, sea salt, and sriracha. They come in pouches that can easily be thrown into your work or diaper bag! Popcorn is another good snack to increase fiber intake with about 3.5 grams of fiber per 3 cups.
3. Traditional Pasta –> Barilla Pasta Alternatives
Most brands of traditional pasta have about 2 grams of fiber per 2 ounce serving. However, there are so many more options available these days.
My personal favorite, Barilla Protein Plus, has 5 grams of fiber per 2 ounce serving. Barilla Whole Grain Penne has even more with 7 grams of protein per serving! The Red Lentil Rotini (shown above) is right in the middle with 6 grams of fiber per serving.
Chickpea pasta has 11 grams of fiber per serving, however, I find that it just doesn’t taste as good. The texture is tricky to get right and it often comes out mushy.
For a complete breakdown on the fiber content of all your favorite pasta alternatives, read my post Comparing Pasta Alternatives.
Now let’s compare these pastas to rice and quinoa. Interestingly enough, a 1/2 cup of brown rice has about 2 grams of fiber and quinoa only has 2.5 grams of fiber. That’s right – these pasta alternatives have twice the fiber content even when compared to ancient grains.
4. Flaxseeds –> Chia Seeds
While both are great sources of the omega-3 fatty acid ALA, chia seeds reign supreme for their fiber content. Just two tablespoons of chia seeds have 10 grams of fiber. For comparison, two tablespoons of flaxseeds have about 5-6 grams of fiber.
They’re so easy to incorporate into so many recipes. Add these versatile seeds to your oatmeal, smoothies, baked goods, or make pudding or overnight oats.
High Fiber Recipes Using Chia Seeds
5. Strawberries –> Raspberries
Now, I hate to compare fruit because any and all is a part of a healthy diet. However, raspberries are one of the highest in fiber. Strawberries have about 3 grams of fiber per one cup serving whereas raspberries contain 8 grams of fiber in a one cup serving. That’s a 5 gram difference!
Passion fruit is another really good source of fiber. Try my healthy, nutritious Creamy Key Lime Pie Overnight Oats with Raspberries for a high fiber breakfast.
6. Tofu –> Lentils
Beans and legumes can increase the fiber content of any meal. Add them to your oatmeal or breakfast burrito at breakfast, your salad at lunch, or your power bowl for dinner. A 1/2 cup of lentils provides 9 grams of fiber. Tofu has about 3 grams of fiber.
7. Clif/Kind Bar –> Aloha Protein Bar
Sometimes, you just can’t beat the convenience of a store-bought bar. However, the nutritional information varies widely.
One Aloha Peanut Butter Chocolate Bar has 10 grams of fiber and 14 grams of protein! A Clif Peanut Butter Bar has 10 grams of protein and only 5 grams of fiber (more calories, too). A KIND Dark Chocolate Peanut Butter Bar has just 3 grams of fiber.
High Fiber Bars
- Quest Chocolate Chip Cookie Dough Bar {12 grams of fiber}
- Kroger Chewy Bar {9 grams of fiber}
- RXBar Coconut Chocolate Protein Bar {5 grams of fiber}
8. Soda –> Olipop or Poppi
Most sodas are just empty calories, so why not switch it up with one that offers a little bit more purpose? Poppi is a functional beverage with 2 grams of prebiotic fiber per can. This type of fiber feeds the good bacteria in our gut microbiome, which helps increase the amount of that good bacteria in our gut.
Olipop contains even more prebiotic fiber – 9 grams per can! Both of these brands offer a range of flavors though they are expensive. Try them as a dirty soda or drink as is.
9. Ritz Crackers –> Whole Grain Crackers
If you love to snack, especially if you’re a cheese and crackers person, Triscuit Whole Grain Crackers are the way to go. There are 3 grams of fiber per 6 crackers.
Ritz Crackers and Club Crackers have 0 grams of fiber! Wheat Thins have 3 grams of fiber per 16 thins.
10. Cauliflower –> Artichokes
One of the best ways to increase overall fiber intake is to consume a wide variety of different vegetables – at least one with every meal. Ideally, select two and make one of them a higher fiber vegetable.
Artichokes are considered one of the best vegetable sources of fiber! For a comparison, one cup of cooked artichokes contains 10 grams of fiber whereas the same serving of broccoli has 5 grams of fiber. Cauliflower has 2 grams of fiber per one cup.
Highest Fiber Vegetables Per 1 Cup Serving
- Green peas (9 grams)
- Sweet potato (6 grams)
- Avocado (10 grams)
- Brussel sprouts (6 grams)
I truly love helping others feel more confident in their health choices. Follow along for simple, evidence-based nutrition tips that support your goals.