Quick and Easy Ways To Get More Fiber In Your Diet

Fiber is essential to our body. It aids in the functions of digestion, your heart, skin health, blood sugar control, weight management and a lot more. Most people need more than 50 grams of fiber per 1,000 calories consumed and most people consume nowhere near or half of this amount on a daily basis. Why? Because in a standard American diet, healthy fibers are often processed right out.

In order to help you reach your daily fiber intake, we’ve rounded up a few snacks that are very easy to make. They’re all packed with fiber and other nutrients that can help you reach your daily intake with very minimal effort but are proven to be very effective.

Cereals

This is a staple for almost everyone in their homes. Not only that it’s very easy to prepare, but gives a person their daily source of fiber without even trying. Cereals are good sources of fiber, preferably those that are whole grain, organic, and unsweetened. It can contain at least 4 grams of fiber per serving. According to a research by the University of California, cereal eaters tend to eat more fiber and consume less fat than non-cereal eaters.

Quick and Easy Ways To Get More Fiber In Your Diet

Baby Carrots & Broccoli

If you’re feeling hungry and it’s not the time for your next meal, you can snack on baby carrots and broccoli and dip it into a low-fat dressing. Each up will have 5 grams of fiber and eating this as your afternoon snack three days in a week and you’ll be getting your healthy dose of fiber.

Two Apples

Apples are good sources of pectin, a soluble fiber that makes a person feel full because it’s digested slowly. Apples are not just to keep the doctor away! Studies show that consuming about 5 grams of pectin could keep people feeling full and satisfied for up to four hours. Amazing, right?

Quick and Easy Ways To Get More Fiber In Your Diet

Trail Mix

Leave trail mix in your car, computer desk or in your bag. If you get hungry at a random time during the day, you’ll have this as a snack. You can mix nuts, raisins, and high-fiber cereals. You can even add chocolate-covered soy nuts and you’ll have a handful of sweet, yet healthy high-fiber snack.

Oatmeal

Oatmeals are loaded with fiber. You can use it to replace bread crumbs whenever you cook. You can also sprinkle it on ice cream or bake it into cookies and muffins. Or simply, just enjoy a bowl of oatmeal garnished with your favorite fruits and nuts!

Quick and Easy Ways To Get More Fiber In Your Diet

Beet Salad

These bright delicious veggies have no fat, no cholesterol, no sodium and a little potassium. Plus, about 2 grams of fiber. You can try roasting them whole for 45 minutes, chill and dice to a green salad. The salad will also add to your fiber intake and can offer weight loss benefits.

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20 Comments

  • Jeni Morgan says:

    I’m always feeling bloated and constipated. I need more fiber in my diet and I never thought that it was this easy to add it into my routine. Now I’m looking forward to a better functioning digestive system thanks to this article. I just really need to make a habit of stocking up on my meals beforehand so I could easily reach for these high-fiber snacks instead of junk food.

  • Jenifer Jeni says:

    Apples are just so amazing. They do so much good for the body! I’m eating more than one apple a day now.

  • Ana Brose says:

    I like my trail mix. I make my own and now that I know it has a lot of fiber, I’ll keep making them and keep them with me anywhere I go.

    • Lana Wiliam says:

      I’m going to look for a recipe now too.

  • Randie Cadiogan says:

    Cereals are amazing. It’s effortless to eat especially in the morning. Now there’s no denying that you can have added fiber in your diet.

  • Stacey Khaff says:

    If you want fiber, it’s always present in fruits and vegetables. If you hate those, then you’re not getting a lot of fiber.

  • Miya Hartford says:

    I’d rather mix my own trail mix than purchase the ones that are readily mixed. I like choosing my own dried fruits and nuts. Dried fruits sold in the market have tons of sugar in them, so I make sure I regulate that by just making it from scratch.

  • Helena Sanders says:

    I think oatmeal made me fat. I don’t know why but it was the only thing I added to my diet and usually ate every morning and I started gaining weight. I know it was supposed to be full of fiber but I don’t even know what I did wrong.

    • What kind of oatmeal did you eat? Don’t eat the instant ones because it has a lot of additives.

  • Christine Muchoe says:

    I like beets on my salad and I didn’t think of it as a good thing. Beets don’t exactly look like the healthiest purple vegetable there is.

  • Athena Minetzky says:

    Personally, I put oats in my smoothie. Banana, orange, and oats combo are the perfect breakfast for me.

  • Alice Tan says:

    I love oatmeals and oatmeal cookies are one of the best things I know how to bake. I know it’s not much and a few cookies won’t exactly equal to one cup of oatmeal, but it’s still oatmeal!

  • Emily Hayward says:

    Beets stain almost everything. My kids won’t even eat a salad that has beets in it because it turns an entire meal into violet.

  • Gabby Summers says:

    Apples are really good. Not just a fruit but as an add-on to my salad. Have you guys tried adding walnuts too? Gosh, that’s my favorite. Don’t forget to drizzle it with raspberry sauce and vinaigrette.

  • Anne Robinson says:

    So what’s the difference with baby carrots and normal carrots in terms of nutritional value?

  • Leslie Curtis says:

    My only problem with apples is that sometimes my stomach feels a little cold because of it. Kind of like it gives me indigestion or something. I even get acid reflux.

    • Myra Coleen says:

      Don’t eat it on an empty stomach. I once bought an apple to the office for breakfast and one of my diet-conscious friends said that it does have that effect on an empty stomach.

      • Leslie Curtis says:

        Right, I do eat it on an empty stomach. Usually as a snack when I’m feeling a little hungry in between meals.

  • Lucy Maynard says:

    I did notice that whenever I’m eating a lot of oatmeal, I do have a regular bowel movement.

  • Monica Geller says:

    A lot of fruits and vegetables are already rich in fiber. Pineapples especially.

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