1. Swap White Pasta for Bean-Based Pasta
White pasta has minimal fiber, with only a few grams per serving. Switch to bean or lentil-based pasta, which offers a whopping 30 grams of fiber per serving, providing an additional 27 grams. This change also boosts the plant-based protein in your meal.
2. Choose Oatmeal Over Cereal
Popular cereals often lack fiber. Replace them with oatmeal for a more filling breakfast. A half-cup of oatmeal provides 5-6 grams of fiber, compared to just 1 gram in many sugary cereals.
3. Opt for Fresh Fruit Smoothies Instead of Protein Shakes
Packaged protein shakes can be inconsistent in fiber content. A homemade smoothie with two cups of fresh or frozen fruit delivers 6 grams of fiber. Add hemp or chia seeds and leafy greens for even more fiber.
4. Snack on Popcorn Instead of Chips
Chips are low in fiber, often offering 1 gram or less per serving. Air-popped popcorn, however, provides over 1 gram of fiber per cup. Three cups of popcorn give you more than 3 grams of fiber for under 100 calories.
5. Use Avocado Instead of Mayo
Mayo adds flavor but no fiber and can be high in calories. Avocado is a healthier alternative, offering more than 4 grams of fiber per 100-calorie portion (about half an avocado). It's also rich in healthy fats that enhance satiety.
6. Try Quinoa Instead of White Rice
White rice is low in fiber, with less than 0.5 grams per cup. Quinoa, on the other hand, provides over 5 grams of fiber per cup and 8 grams of protein, making it a better choice for fiber and protein intake.
7. Use Whole-Grain Bread Instead of White
White bread typically contains little to no fiber. Whole-grain bread is a better option, offering at least 2 grams of fiber per slice, along with 3-4 grams of protein and various vitamins and minerals.
8. Use Mashed Berries Instead of Jam
Most jams lack fiber. Make your own by mashing thawed frozen berries with chia seeds. A half cup of strawberries with 1 tablespoon of chia seeds provides over 5 grams of fiber.
9. Snack on Trail Mix Instead of Crackers
Crackers are often low in fiber and can contain added sugar. Choose trail mix instead. A half-cup serving of nuts and dried fruit can provide up to 5 grams of fiber.