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Easy Food Swaps to Boost Fiber

By Shaun Dreisbach | July 8, 2020 | EatingWell

Most of us aren't eating the recommended amount of fiber. The Institute of Medicine recommends that women get 25 grams of fiber a day—minimum—and men should shoot for at least 38 grams. Foods that should make up a majority of a healthy diet—fruits, vegetables, whole grains, legumes, nuts and seeds—all help you get your fiber fill. These easy high-fiber food swaps will also help you make sure you're getting enough.  

Swap:

Your bottled green juice 

For this!

A homemade green smoothie that still contains the fiber-rich fruit and vegetable pulp—upwards of 13 grams of it. 

Swap:

The granola on your yogurt

For this!

A couple tablespoons of chia seeds. You still get the crunch, plus 10 grams of fiber; the same amount of granola has 1 gram. Chia seeds also add a bit more protein and omega-3s and are wonderful on top of smoothie bowls or as fiber-rich chia seed pudding.

Swap:

The apple you usually snack on

For this!

Raspberries. With 8 grams per cup, they're among the most fiber-rich fruits—even compared to apples, which have half that amount. 

Swap:

Your chicken soup

For this!

Veggie chili loaded with beans. A 1/2 cup of beans serves up between 6 and 8 grams of fiber (chicken has none) and they're a good source of lean protein and phytonutrients. 1 serving of Sweet Potato & Black Bean Chili has 16 grams of fiber! If you're really craving chicken soup , add in lots of veggies and use whole-grain noodles to boost your fiber intake.

Swap:

White pasta

For this!

Whole-wheat pasta. It may seem obvious, but one serving—depending on the brand—can have triple the fiber of white pasta. Bump up the fiber in your pasta dish and get a serving of vegetables with these veggie noodle recipes. Other ways to up the fiber on pasta night—add vegetables or beans to your pasta dish. 

Swap:

Brown rice

For this!

Quinoa. Surprisingly, 1/2 cup of brown rice only nets you 1 gram of fiber. Quinoa has 3—and can easily stand in anywhere you'd use rice. 


This article was written by Shaun Dreisbach from EatingWell and was legally licensed through the NewsCred publisher network. Please direct all licensing questions to legal@newscred.com.

Shaun Dreisbach
EatingWell