Fiber has countless health benefits, but most people simply don’t get enough of it. From controlling blood sugar levels, to lowering cholesterol, to helping maintain bowel health, a fiber-rich diet can offer an all-natural way to improve your health and well-being. If you’re not sure how to boost your fiber intake, or are looking for more ways to incorporate it into your diet, here are 10 easy tips.
- Snack on raspberries. The small seeds in raspberries contribute to their high fiber content, plus they’re a low-calorie treat.
- Warm up some oatmeal. Oats provide soluble fiber, which can help lower blood cholesterol and glucose.
- Eat more artichokes. Each artichoke boasts 10 grams of fiber, and they’re also low-calorie but filling.
- Don’t pass on peas. Peas are a high-fiber veggie with 9 grams per cup.
- Swap white for whole wheat. Whole-wheat pasta packs twice as much fiber than white pasta.
- Incorporate beans. As one of the best sources of fiber, beans come in many types. Try kidney, garbanzo, black, or white beans.
- Pop some corn. Did you know popcorn is a whole grain? It’s full of fiber with 4 grams in 3 cups. Don’t want the popped kind? Plain corn on the cob is fiber-rich too.
- Slice an avocado. Avocadoes are a great fiber source (one fruit has 10 grams), and is there anything more delicious than a big bowl of guac?
- Boil some edamame. Edamame is immature soybeans that can be eaten straight from the pod or mixed into dishes like pasta. A half-cup serving can contain up to 9 grams of fiber.
- Don’t peel your fruit. Apples and pears are both fiber-rich fruits, but don’t peel off the skin! Most of the fiber is gained by leaving the skins on. When eaten whole, apples and pears can provide 4-5 grams of fiber.
