Jul 03, 2025

Aarushi Bhadury

10 Easy Ways To Boost Daily Fiber Intake

​Eat Whole Grains ​

Choose 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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​Add Fiber to Baked Goods ​

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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​Include Fruits and Vegetables ​

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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​Eat the Skin ​

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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​Make Snacks Count ​

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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​Mix in Chia Seeds ​

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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​Add Nuts and Seeds ​

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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​Love Your Legumes ​

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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​Have an Avocado ​

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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​Consider a Supplement ​

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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