How to Add More Fiber to Your Diet Without Gagging

Fiber is having a moment in health circles recently, but thankfully, we've moved past the sludge-like drinks of generations past and the movement is now focusing on whole foods instead. If you're tired of feeling sluggish and bloated, it’s probably time to take a look at your fiber game. Forget bland bran flakes, there are way better (and tastier) ways to get things moving. From popcorn to chia seeds, these hacks will have your gut thanking you.

Sweet potato bran muffins.Photo byGina Matsoukas/Running to the Kitchen

Snack on Popcorn

Swap out chips for air-popped popcorn. It’s a whole grain, so you get a fiber boost while enjoying a movie. Three cups of popcorn pack about 3.5 grams of fiber. Just skip the butter and go for a sprinkle of nutritional yeast for a cheesy flavor without the guilt.

Eat More Beans

Beans, beans, the magical fruit! They’re loaded with fiber and protein. A cup of cooked beans has around 15 grams of fiber. Toss them in salads, soups, or even make some homemade bean dip.

Choose Whole Grains

Ditch the white bread and pasta for whole grain versions. They’re packed with fiber, taste just as good, and keep you fuller longer. Whole grain bread has about 3 grams of fiber per slice compared to less than 1 gram in white bread.

Load Up on Veggies

Fill half your plate with vegetables. They’re low in calories but high in fiber. If you're a volume eater, they're the perfect excuse to eat a mountain of food without the guilt. Veggies like broccoli, carrots, and Brussels sprouts are especially high in fiber, with 3-5 grams per serving.

Flaxseeds.Photo byPhoto credit: Depositphotos.

Add Flaxseeds to Everything

Sprinkle flaxseeds on yogurt, oatmeal, or in your smoothie. These tiny seeds pack a big fiber punch, with about 2 grams of fiber per tablespoon, and are sneaky enough to blend into anything. Plus, they’re rich in omega-3 fatty acids and lignans, which are great for your health.

Munch on Apples

An apple a day keeps the fiber in play. Apples are a tasty, portable snack that’s high in fiber, with about 4 grams per medium apple.

Try Chia Seeds

Chia seeds are fiber powerhouses, offering a whopping 10 grams of fiber per ounce. Add them to your water or juice, and watch them turn into a fun, jelly-like drink. This chia lemonade is a great recipe to try!

Eat Berries

Berries are tiny but mighty when it comes to fiber. A cup of raspberries or blackberries contains around 8 grams of fiber. Add them to cereal, yogurt, or just snack on them. Bonus: they’re also loaded with antioxidants.

Swap to Sweet Potatoes

Sweet potatoes have more fiber than regular potatoes, with about 4 grams per medium potato. Bake them, mash them, or turn them into fries. They’re sweet, delicious, and packed with beta-carotene, which is great for your vision and immune system.

Start Your Day with Oatmeal

Oatmeal is a fiber-packed breakfast that’s super versatile. A cup of cooked oats has about 4 grams of fiber. Top it with fruits, nuts, or even a dollop of peanut butter.

Apple cinnamon oatmeal.Photo byGina Matsoukas/Running to the Kitchen

Go Nuts

Nuts are a crunchy way to add fiber to your diet. Almonds, walnuts, and pistachios make great snacks or salad toppings. An ounce of almonds has about 3.5 grams of fiber. Just be careful not to go nutty on the portions, as they’re also high in calories.

Include Legumes

Lentils, chickpeas, and other legumes are fiber superstars. A cup of cooked lentils has about 16 grams of fiber. Add them to soups, stews, or make a hearty salad. They’re filling, fabulous, and also provide a good amount of protein and iron.

Enjoy Pears

Pears are a delicious, high-fiber fruit, with about 6 grams per medium pear. They’re perfect for snacking or adding to salads. Keep the skin on for maximum fiber intake.

Top Meals with Avocado

Avocados are creamy, delicious, and packed with fiber, offering about 10 grams per avocado. Add them to toast, salads, or smoothies. They’re the healthy fat that everyone loves and are also rich in vitamins C, E, and potassium.

Drink Smoothies

Blend up some fruits and veggies into a smoothie. It’s the simplest and probably most delicious way to get your fiber fix, especially if you include fibrous fruits like berries and greens like spinach. Just be sure to include the skins where the fiber is hiding. A good blend can offer 5-10 grams of fiber.