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With our busy schedules and the ubiquitousness of ultra-processed food, sometimes it’s a challenge to consume enough of the nutrients our bodies need. That is especially true when it comes to fiber — a whopping 95% of Americans don’t get enough of it.
To say fiber is a nutritional powerhouse is an understatement. It supports the growth of gut-healthy bacteria, aids in digestion, supports cardiovascular health, and regulates your blood sugar to keep you feeling fuller for longer. Depending on your age and sex, adults should consume between 22 and 34 grams of fiber per day.
With refined ingredients making up many of our groceries, getting enough fiber takes some extra effort. But that doesn’t mean you have to upend your entire diet. We consulted health and nutrition experts to share their favorite ways to sneak in more fiber. Here are eight of their most ingenious swaps that you can easily integrate into your routine without sacrificing flavor.
Popcorn
When it comes to salty, crunchy snacks, it’s worth swapping potato or tortilla chips for a more fiber-dense alternative — and there’s one you probably already have in your pantry. “Popcorn is a high-volume, high-fiber snack, and this combo will make it more filling with fewer calories compared to chips,” says Hillary Cecere, Registered Dietitian for Eat Clean Bro.
Popcorn has four times as much fiber per serving as potato chips. Bonus: you’re also limiting the amount of dietary fat in your snack routine since kernels don’t need to be deep-fried. Who knew that movie night was so good for our gut health?
Mashed Berries
Jam is one of our favorite toppings for a slice of toast or a bowl of yogurt or oatmeal, but if you want to get more fiber in your diet, there’s an easy swap that’ll make a huge difference. “Although jelly is made from fiber-rich fruit, it’s heavily processed, reduced, sugared, and preserved,” Cecere says. “Instead, I love making my own ‘jam’ by mashing fresh raspberries.”
Store-bought preserves have little to no fiber content, but one serving of raspberries alone contains a whopping eight grams. To boost the fiber even more, Cecere likes to add in chia seeds and ground flaxseed. Want to replicate the same sweetness as a jarred jam? Drizzle some honey on top and you’re good to go.
High Fiber Wraps
Let’s face it: food is more fun when it’s served in a wrap. But why default to the typical go-to’s like flour tortillas when you can easily opt for a high fiber substitution? “One of the easiest swaps I recommend is choosing a high-fiber wrap instead of a standard flour tortilla,” says certified nutritionist Carrie Lupoli.
Lupoli adds that “most of the options on the grocery store shelf typically contain between 6–11 grams of fiber per serving.” The fiber content of a typical tortilla or wrap pales in comparison. Now you can build your burritos and chicken Caesar wraps with confidence that you’re reaching your daily fiber goals.
Avocado
Any self-respecting sandwich needs some creamy spread to add some moisture and flavor. You may turn to the usual suspects like mayonnaise or butter, but according to Crystal Zabka-Belsky, Registered Dietician at Clean Eatz, you’re better off reaching for an avocado instead.
If you’re comparing equal amounts of avocado and butter, the former has six times more fiber with only a quarter of the calories. Zabka-Belsky says it’s a no-brainer if you want to reduce bad cholesterol and your blood pressure. Avocado toast isn’t just a millennial trend—it’s a fiber gold mine.
Prebiotic Soda
When you’re browsing the soda aisle, you can assume that prebiotic brands like Poppi, Olipop, and Sun Sip will be the most fiber-dense options on the shelf. The main selling point for these “better-for-you” beverages is the use of fiber-dense ingredients like chicory root or agave inulin. Depending on the brand, a can can contain anywhere from two to nine grams of fiber.
Mackenzie Burgess, registered dietitian nutritionist and recipe developer at Cheerful Choices, also loves the minimal added sugar. “[Olipop] only has two to three grams of added sugars, which is far less than the typical 40 grams found in regular soda,” she says. You shouldn’t rely on prebiotic soda as your primary source of dietary fiber, but it’s still a great swap for standard soft drinks.
Lentils
This humble pulse has been a foundational food for cuisines across the world, and for good reason: it’s absolutely packed with fiber. “Lentils can contain up to 11 grams of fiber per 100 gram, and are also high in protein,” says Dr. Daniel Atkinson, clinical lead at Treated.com. Beyond being nutrient-dense, lentils are also very versatile as an ingredient substitute.
You can use lentils as thickener in soups, but Atkinson suggests broadening your horizons. “You can add them to most sauces without compromising the taste.” They’re also a great plant-based substitute for ground meat. “They can be used instead of beef to make bolognese and taco mixes,” he adds.
Whole Grains
Celine Beitchman, Director of Nutrition at the Institute of Culinary Education’s New York City campus, strongly suggests incorporating more whole grains into your diet. “Even if your comfort food is white rice or pasta, try swapping in half of your grains for whole grains for a big impact,” she says.
Whole grains like brown rice, quinoa, and oats contain all three parts of the grain kernel — the bran, germ, and endosperm — so they retain their natural fiber and nutrients. In contrast, refined grains like white flour and rice have the bran and germ removed, which strips away much of the fiber and key vitamins.
This small change has significant fiber benefits. A single serving of whole-grain pasta has more than double the fiber of standard varieties. One cup of white rice contains a fraction of a gram of fiber while brown rice boasts an exponentially higher amount. And with the number of whole-grain foods on the market, this swap is one of the simplest.
Banana Peels
Okay, hear us out. The fiber in most fruits is concentrated in the peels, bananas included. Banana peels are indeed edible and are made up of 71% to 83% fiber. But since snacking on a peel isn’t exactly appetizing, you can use some sneaky swaps to take advantage of the fiber. For Lisa Mastela, Founder and CEO of Bumpin Blends, the blender is her holy grail.
“Smoothies are the ultimate way to sneak more fiber into your diet,” she says. “They’re so versatile and easy to substitute or ‘hide’ fiber-full ingredients.” The next time you’re making a smoothie, substitute some of the fruit for about a quarter of a thoroughly washed banana peel. “Blend it smooth, and you won’t even notice it’s there,” she adds.
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