Jul 03, 2025
Aarushi BhaduryChoose minimally processed whole grains like wheat, oats, or quinoa. Their fiber helps balance blood sugar, reduces swelling in the body, and can keep you feeling full longer.
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Boost fiber in baking by adding oats to cookies or muffins. Sprinkle oats on top, or mix ground flaxseed into pancake batter. White flour lacks fiber, so these tricks help.
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Fruits and vegetables are rich in fiber, antioxidants, and essential nutrients. Apples, pears, and citrus fruits are high in soluble fiber, while raspberries and prunes offer insoluble fiber for regularity.
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Keep the skin on fruits like apples and potatoes for extra fiber. Apple skins contain pectin, which helps lower bad cholesterol. Potato skin also provides iron and fiber.
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Choose fiber-rich snacks. Look for crackers with at least three grams of fiber and low added sugar. Pairing fruit with Greek yogurt or cottage cheese also adds fiber and protein.
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Chia seeds are tiny powerhouses of fiber, healthy fats, and antioxidants. Try making chia pudding overnight with milk for a quick, fiber-packed snack to boost your energy.
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Grab a handful of nuts and seeds for a quick, fiber-rich snack. They offer healthy fats and minerals. Nut butters like peanut butter also provide fiber, protein, and other good nutrients.
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Legumes like peas, chickpeas, and lentils are great sources of both protein and fiber. Easily add them to salads, soups, or enjoy them seasoned on their own for a fiber boost.
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Avocados are packed with heart-healthy fats and about 10 grams of fiber per medium fruit. Enjoy them in salads, on toast, or with salmon for a delicious fiber boost.
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A fiber powder supplement, like psyllium, can be a handy option. It's easy to use and helps with constipation by bulking stool. Remember to drink plenty of water with it.
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