Written by Martina Grace, RD
ARTICLES / BLOG

Increasing your dietary fiber intake is one of the simplest yet most impactful changes you can make for your health. Fiber supports digestion, helps regulate blood sugar levels, and can even aid in weight management. However, many people struggle to meet their daily fiber needs. In this article, we’ll share practical tips and strategies to seamlessly incorporate more fiber into your meals and snacks.

EASY STRATEGIES

Fiber plays a crucial role in our overall health. From promoting digestive wellness to supporting heart health and managing weight, fiber is a vital nutrient that our bodies need to function optimally. Most Canadians and Americans do not eat nearly enough of fiber every single day. So, here are some simple and practical strategies to increase your daily fiber intake:

Start replacing refined grains with whole grains to eat more fiber without impacting portion sizes and calory intake. For more details on what is whole grains, read my article Whole Grains vs Refined Grains: what’s the difference?.
Eat fruits and vegetables with the skin on as it contains most of the nutrients and fiber. Eat fruits like apples, kiwis and pears with the skin.
If you often make vegetable or chicken soup, add beans like lentils or chickpeas to add more fiber, as animal-based products like meat do not contain any fiber.
Start adding beans and legumes into your salads too for more fiber and protein.
Top your vegetables, salads, soups, snacks and breakfasts with nuts and seeds like chia seeds or walnuts. This will increase fiber intake, but also give more protein and healthy fats.
Look for at least for 3-4g of fiber per serving on nutrition labels when buying foods at the grocery stores, especially for products like bread, crackers, bars, etc.
Make sure you have at least 1 cup of fruits and/or vegetables every single meal for the fiber, vitamins, minerals and a extra boost of antixodiants.
Prioritize healthy nutritious snacks throughout the day. If you are hungry, try hummus with vegetables, a fruit with nuts, roasted edamames or a high fiber snack bar.

CONCLUSION

In conclusion, incorporating more dietary fiber into your daily routine doesn’t have to be a daunting task. By making small, mindful changes to your meals and snacks, you can significantly enhance your overall health and well-being. Whether it’s choosing whole grains, adding fruits and vegetables to your diet, or opting for legumes and nuts, the benefits of fiber are clear. So, take these steps today and enjoy the vibrant benefits of a fiber-rich lifestyle!

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