7 Ways to Get More Fiber Into Your Diet

Fiber is a key part of your diet, and many people don’t get enough of this carbohydrate. Toted for its regularity benefits, fiber isn’t only helpful for keeping things moving in the restroom. Fiber also helps the body to regulate its use of sugars, helping you to recognize when you’re actually hungry. Here, we’ll take a look at some good sources of fiber that you can work into your nutrition plan.

1. Oatmeal

The perfect breakfast for any season, oatmeal is packed with fiber and can be enjoyed hot or cold. In addition to enjoying a bowl of oatmeal for breakfast, look for other places to add oats to your day, such as in place of breadcrumbs in recipes or to add an extra burst of flavor and texture into muffins.

2. Apples

Whether you enjoy apples on their own or chopped and sprinkled on a salad or oatmeal, these crunchy, tangy fruits are an excellent way to add some fiber to your day. Be sure to eat your apples with the peel intact, as this provides a good source of insoluble (non-digestible) fiber that can help keep things moving in your digestive system.

3. Leafy Greens

Leafy greens provide a good source of fiber whether you choose to use them as a base for a salad, blend them into a smoothie, or use them to add some crunch to a wrap or sandwich. While it can be tempting to stick with a single type of leafy green, try to switch it up from time to time to ensure that you’re getting a broad range of nutrients.

4. Blueberries

Packed with antioxidants and fiber, blueberries add a punch of flavor to salads, smoothies, and baked goods. Berries have a tendency to spoil quickly, so you may want to go with a frozen option if you’re ok with giving them some time to thaw.

5. Almonds

Convenient, no refrigeration needed, and they stay fresh for a (very) long time–almonds are a simple, filling way to work more fiber into your day. Keep almonds stashed in areas where you tend to be hit by hunger pangs. Single-serve almond packs are perfect for your desk, the center console of your car, or even your nightstand for a simple midnight snack.

6. Chia Seeds

Chia seeds can easily be made into a pudding or gel that can be enjoyed as part of a smoothie. Not a fan of chia seed gel? It’s also fine to enjoy them in their natural, crunchy form. Chia seeds can be delicious sprinkled on top of cottage cheese and fruit, oatmeal, or a smoothie bowl.

7. Quinoa

This versatile whole grain is loaded with non-soluble fiber. Quinoa can be delicious simply seasoned with salt, pepper, and spices, and can work in place of pasta or rice in many favorite dishes. Quinoa can also be used as a base for a burrito bowl or can be tossed cold with leafy greens to create a delicious, fiber-loaded salad.

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