Boosting your fiber does not mean changing everything you eat. The easiest way is to make small, smart swaps and add-ons throughout the week. Below are some simple foods that are naturally high in fiber, plus ideas for how to enjoy them so they fit easily into your routine.
Chia and Flax Seeds
Tiny but powerful, chia and flax seeds are an easy way to increase your fiber without much effort. They also add healthy fats and a pleasant crunch or thickness to your meals.
Sprinkle a spoonful of chia or flax on yogurt, oatmeal, or smoothie bowls.
Blend flax seeds into baked goods like muffins or banana bread to sneak in extra nutrition.
Make a simple chia pudding. Mix three tablespoons of chia seeds with a cup of milk or almond milk, sweeten lightly with honey or maple syrup, and let it thicken in the fridge. Top with sliced fruit before serving.
Legumes
Lentils, black beans, chickpeas, and peas are some of the most filling fiber rich foods. They also provide protein, which makes them an excellent choice for both plant based and meat based diets.
Cook a batch of lentils and keep them in the fridge for the week. Add them to salads, soups, or even pasta sauces for a hearty boost.
Make hummus at home by blending chickpeas with olive oil, lemon juice, and garlic. Use it as a dip for vegetables or as a spread in wraps.
Add black beans to tacos, burritos, or grain bowls for extra fiber and flavor.