5 Ways to Increase Your Fiber

Fiber is one of the essential nutrients your body needs to be healthy. With fiber, you 
have good intestinal support and limited digestive issues, along with many other 
benefits. If you are struggling to get enough fiber each day, here are some tips and 
ideas.

1. Eat More Whole Grains

The first way you can get more fiber in your diet is by eating more whole grains. These 
should be chosen over refined carbohydrates, and it is a really easy transition to make. 
Any time you would typically eat white rice or white pasta, just switch to brown rice or 
quinoa and whole wheat pasta. Some other whole grains that are great to eat are 
oatmeal, bulgur, buckwheat, oats, rye, and barley. Grains are always an excellent 
source of fiber.

2. Add Beans to Your Diet

Many beans are also good for fiber, and are super easy to add to your diet. Plus, they 
are ideal if you are on a vegan or plant-based diet since you need to get more protein 
and iron into your diet without meat or dairy products. Some of the best beans for fiber 
are white beans, black beans, and kidney beans. You can combine them into a 3-bean 
salad, use each one individually in a recipe, or turn them into a healthy soup or chili.

3. Eat More Fresh Fruit

Grains and beans aren’t the only source of fiber – you can also get it from certain fruits. 
By adding more fresh fruit to your diet, you are able to increase your fiber content, while 
also getting all those necessary vitamins and minerals. Plus, fruit has natural sugars 
that help with the sweet tooth. Some fruits that are high in fiber include prunes, oranges, 
pears, apples, and berries.

4. Have Avocados Daily

If you are trying to increase your healthy fats along with fiber, avocados are a great 
option. While they are higher in fat and calories, it is good fat that your body needs. 
They have a high amount of fiber, which can counteract with the number of carbs in the 
fruit. Plus, most people enjoy avocados and guacamole, making it really easy to add to 
your diet.

5. Oatmeal

Eating oatmeal instead of cereal or pastries for breakfast is a healthier option with less 
sugar and a lot more fiber. You can easily have overnight oats or a hot bowl of oatmeal 
in the morning, topping it with fresh fruit or even peanut butter, and have a healthier 
option.
