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Easy Ways to Add Fiber to Your Diet

Fiber is well-known as an important part of nutrition; yet the average American gets just 12-15 grams of fiber a day – far below the recommended 25-30 grams.  So how can you increase your fiber without making huge changes to your diet?  Try these simple snack and meal recipes:

  1. Yogurt with fresh fruit – Raspberries and blueberries are high in fiber and taste delicious mixed in with vanilla yogurt.
  2. Bran flakes cereal – Every ¾ cup of bran flakes contains 5.5 grams of fiber.  Want to spruce up your cereal and increase your fiber?  Cut up a banana to add another 3 grams of fiber to this simple, yummy breakfast.
  3. Stir fry – Get most of your daily fiber in one meal with a stir fry!  Good sources of fiber that also taste delicious in a stir fry include: brown rice, broccoli, almonds, green peas, and carrots.  If you don’t like rice, try adding these ingredients to whole-wheat spaghetti instead!
  4. Smoothies – The perfect on-the-go breakfast that can easily be packed with fiber from blueberries, raspberries, a banana, orange slices, strawberries, kale, and spinach.  To get your extra boost of fiber blend in some ground flax seed.
  5. Chili – A delicious cold weather favorite made with plenty of high-fiber ingredients!

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