Per the 2020-2025 Dietary Guideline for Americans, less than 10% of Americans meet the recommended 30 grams of fiber per day. Learn why fiber is essential for overall health and how to increase your fiber intake with 5 simple tricks!

Why is increasing fiber important?

Fiber plays a crucial role in keeping us healthy in many different ways.

Fiber & Gut Health

Fiber is essential for gut health because it provides pre-biotic fibers for our good gut bacteria to eat. This helps us keep our gut microbiome diverse and abundant. Fiber also helps to bulk our stool and facilitate healthy bowel movements.

Fiber & Inflammation

Fiber is essential for our cardiovascular system by binding to cholesterol, especially LDL cholesterol, to excrete it via our stool. This is essential in maintaining a healthy cholesterol balance. Research also suggests that a fiber-rich diet can help reduce the risk of inflammatory chronic diseases and certain cancers. Also, because fiber promotes fullness, fiber may aid in weight management/weight loss.

Other Benefits of Fiber

Additionally, fiber is key to balancing blood sugar and preventing pre-diabetes, Type 2 Diabetes and managing metabolic disorders such as PCOS. Read more about blood sugar and fiber here.

Ensuring adequate fiber intake is a cornerstone of a balanced and healthful diet.

1. Start meals with a simple salad

Eating vegetables before carbohydrates is one of the best ways to prevent a blood sugar spike. Here are some of my favorite quick salads to have before a meal:

• Arugula with olive oil and lemon juice – add some Parmesan cheese for even more flavor!
• Pre-shredded cabbage/coleslaw with avocado oil mayo and a splash of apple cider vinegar
• Romaine lettuce mix with Caesar dressing
• Tomatoes with olive oil and balsamic vinegar

2. Add flax or chia seeds to smoothies, yogurt, oatmeal

Flax and chia seeds are tiny nutritional powerhouses, loaded with fiber, omega-3 fatty acids, and other nutrients. Flax seeds can also help to balance estrogen, especially when eaten daily.

Stir a tablespoon into your morning smoothie, sprinkle them over your yogurt, or mix it into your oatmeal for a quick fiber boost. These seeds also help with satiety, keeping you full and energized throughout the day.

3. Add beans to salads or soups

Beans are a fiber superstar. A half of a cup of beans has about 8 grams of protein. Adding beans to a soup or salad that already has vegetables in it is a great way to boost the fiber. Here are some salad ideas that beans would taste great in:

• Mediterranean salad with arugula, chicken, chickpeas, artichokes and feta
• Taco bowl with lettuce, ground beef, black beans, avocado, shredded cheese and salsa
• Italian soup with white beans
• A vegetarian lentil and vegetable stew
• Ceasar salad with baked chickpea snacks (I like the Biena brand)

4. Include veggies at breakfast

For many, it is challenging to eat vegetables in at breakfast. Try one of these savory breakfast ideas to boost fiber at breakfast:

• Add sautéed spinach and onion to eggs/omelet
• Easy Gluten Free Quiche – https://www.paleorunningmomma.com/paleo-whole30-spinach-quiche/
• Breakfast hash: https://www.paleorunningmomma.com/paleo-breakfast-hash-whole30-egg-free/
• Savory Cottage cheese bowls: https://hellofrozenbananas.com/savory-cottage-cheese-bowl/#google_vignette
  • I add arugula!
• Add broccoli spouts or arugula to egg sandwiches or breakfast tacos

5. Make your meal a salad bowl

Lastly, if you want a quick fiber boost, turn any meal you have into a salad bowl-style meal. For example, if you have salmon, potatoes, and broccoli, put that meal atop some arugula and dress with olive oil, lemon, and Parmesan cheese for a Sweetgreen-style bowl.

For another example, if you have chicken and rice, add that to romaine lettuce and add avocado and cheese for a taco bowl.

Conclusion

Increasing your fiber intake doesn’t have to be complicated. With a few small adjustments to your meals and snacks, you can enjoy the numerous health benefits fiber has to offer. Start by focusing on one of these five tips, and you’ll be on your way to a more balanced and fiber-rich diet.