Fiber is such an important part of a healthy diet. It helps keep us regular, lowers cholesterol levels and helps keep blood sugar stable. Yet, most of us are not getting the recommended 25-38 grams of fiber per day. So, today, I am laying out some simple tips for increasing your fiber intake. 

1. Eat the Skin of Your Fruits and Veggies 

When appropriate, of course. The skin or peel of fruits and vegetables are generally higher in fiber (and nutrients) compared to just the flesh. In fact, fruits and vegetables may have up to 33% more fiber than those without the peel. 

For instance, a peeled apple (without the skin) contains about two grams of fiber. An unpeeled apple (with the skin), contains four point four grams of fiber. So, when appropriate — eat the skin!

2. Swap Regular Pasta for Lentil or Legume Alternatives 

I will never pass up a plate of homemade pasta. However, swapping regular pasta for a lentil or legume alternative is an easy, tasty way to add more fiber to your diet. A two-ounce serving of regular pasta contains around three grams of fiber. Legume pasta, such as red lentil, edamame, chickpea, or black bean, contains anywhere from six to 12 grams of fiber for a two-ounce serving. 

Lentil and legume pasta also makes a quick, nutritious meal since it is naturally high in protein. Just add a vegetable, a good sauce, and you’re good to go! 

3. Veg Out

Fiber is naturally found in plant foods, such as fruits, vegetables, whole grains, nuts and seeds. Eating a higher intake of vegetables is a super easy way to eat more fiber. I also think it is a critical step to meet your fiber and overall nutritional needs for the day. So, I typically recommend that most people strive to get at least three (or more) cups of veggies per day. 

An easy way to do this is by eating at least one to two cups of veggies with lunch and dinner. Need inspiration? Check out my post on how to learn to enjoy the taste of vegetables.

4. Add Nuts and Seeds to Any Meal  

A small handful of any nut or seed will provide you with about one to four grams of fiber. Thus, adding nuts and seeds to your oatmeal, yogurt, salads, soups, stir fry or snacks is an easy way to increase your fiber intake. Plus, nuts and seeds are also loaded with B vitamins, magnesium, and healthy fats. 

5. Upgrade Your Snack Game 

Most snack foods, such as crackers and chips, tend to be low in nutrients, including fiber. However, you can easily use snack time as an opportunity to increase your fiber intake by choosing the right snacks. 

For instance, as I am typing this, I am snacking on Biena Chickpea snacks which contain six grams of fiber per one ounce serving. Ditch the low nutrient snacks and upgrade your snack game with some of the following options: 

• Bada Bean Bada Boom (5 g fiber per 1 oz serving)
• 1 whole pear (with peel) + 2 tablespoons almond butter (9.2 g fiber)
• Popcorn (4 g fiber per serving)
• Bare Snacks Sea Salt Carrot Chips (7 g fiber per serving)
• Sakara Energy Bars (12 g fiber per serving)
• 1 cup jicama + ¼ cup hummus (9.6 g fiber)
• 1 cup raspberries + ½ cup yogurt (8 g fiber)

In conclusion, take these five tips into considering and you’ll be adding more fiber to your diet in no time!