6 Easy Ways to Get More Fiber

Fiber is like a secret weapon that helps you digest food, feel full, and balance your blood sugar. Luckily, you don’t need to make big changes to get more fiber in your diet. Try these simple swaps. 

Upgrade your toast.

Swap: White bread
For: Whole-grain bread

Want to feel full and energized? Top whole-grain toast with avocado, almond butter, or a slice of tomato. Or try Toast Two Ways to build a better breakfast.

Make better blends.

Swap: Smoothies with only fruit
For: Smoothies with greens, chia seeds, or flaxseeds

Pack your drink with fiber and nutrients. Spinach, kale, chia seeds, and flaxseeds will add texture and crunch without changing your drink’s flavor a lot. Try this delicious Fruit and Yogurt Smoothie Bowl.

Wrap it up.

Swap: Regular flour tortillas
For: Whole grain or spinach wraps

Upgrade your meals with whole grain wraps. They’re loaded with fiber, so your sandwich, burrito, or quesadilla will be more filling and nutritious. Get creative with this Chicken Salad Wrap.

Add a side of fiber.

Swap: Potato chips or fries
For: Roasted sweet potato wedges

Sweet potatoes are full of fiber, vitamins, and minerals. Sprinkle on paprika or cinnamon for more flavor. Whip up this Sweet Potato Succotash.

Do a pasta makeover.

Swap: Traditional white pasta
For: Whole-grain, bean-based, or lentil pasta

Give your pasta dishes a nutritious twist with these options. They pack extra fiber and protein and still feel like a comfort dish. Serve up this Healthier Beef Bolognese tonight. 

Sneak in veggies.

Swap: Mashed potatoes made with just cream
For: Mashed cauliflower or a mix of cauliflower and potatoes

Cauliflower is a low-calorie, high-fiber veggie that easily pairs with other ingredients. These Mix-n-Match Potatoes are the perfect creamy, versatile side dish.

Increase your fiber intake.

Fiber is important for your overall health. Easily add more to your diet and create big benefits with a few simple swaps to get started.