18 Ways to Get More Fiber Into Your Day Without Trying Too Hard

Getting more fiber into your day doesn’t have to be difficult. There are plenty of simple swaps and additions that can make a big difference. From choosing whole grains to sneaking in more veggies, these 18 easy tips will help you boost your fiber intake without even thinking about it.

Add Chia Seeds to Your Snacks

Chia seeds are a powerhouse of fiber, offering both soluble and insoluble types to support digestion and keep you feeling full longer. To enjoy their benefits, try these chocolate chia energy balls for a quick, fiber-packed snack. Get the recipe: Chocolate Chia Energy Balls

Have an Apple with the Skin

Apples with the skin are a fantastic source of fiber, antioxidants, and vitamins. For a simple, fiber-rich snack, try these easy, no-bake cinnamon apple snacks. Get the recipe: Cinnamon Apple Snacks

Swap Rice for Quinoa

Quinoa is a fiber-rich grain that contains nearly twice as much fiber as white rice, making it a better choice for digestive health. It also provides a complete protein, giving you a nutritious boost along with its fiber benefits. Get the recipe: What Is Quinoa

Throw Oats into Your Muffin Batter

Oats are a fantastic way to add extra fiber and texture to your muffin batter. Try making banana oat muffins for a naturally sweet, fiber-loaded breakfast that’s both satisfying and delicious. Get the recipe: Banana Oat Muffins

Toss Some Flaxseed Into Your Granola

Flaxseeds are a great source of fiber and healthy fats, making them a perfect addition to any snack. Try making this protein granola for an extra boost of nutrition and crunch. Get the recipe: Protein Granola

Snack on Almonds

Almonds are a great source of fiber, helping to support digestion and promote heart health. Try rosemary almonds for a delicious and flavorful way to enjoy their fiber-boosting benefits. Get the recipe: Rosemary Almonds

Add Veggies to Your Breakfast

Adding fiber-rich veggies to your breakfast supports healthy digestion and energizes you throughout the morning. Try a sweet potato and spinach egg casserole for a hearty meal that’s both nutritious and satisfying. Get the recipe: Sweet Potato Egg Casserole

Try Roasted Chickpeas as a Snack

Chickpeas are rich in fiber, helping to promote digestion and keep you feeling full longer. Enjoy spicy roasted chickpeas for a crunchy, satisfying, and tasty snack. Get the recipe: Spicy Roasted Chickpeas

Bake with Almond Flour

Baking with almond flour is a great way to add fiber to your treats while keeping them gluten-free. Try almond flour cookies for a delicious gluten-free cookie that satisfies your sweet tooth and supports digestion. Get the recipe: Almond Flour Peanut Butter Cookies

Add Beets to Your Smoothies

Adding beets to a smoothie is a great way to increase your fiber intake while benefiting from their natural antioxidants and nutrients. Try blending them with your favorite fruits for a colorful and health promoting smoothie. Get the recipe: Beet Smoothie

Snack on Popcorn

Popcorn is a fiber-packed, whole-grain snack that’s perfect for satisfying cravings without the guilt. Make it even more delicious by popping it on the stovetop with coconut oil for a tasty, crunchy treat. Get the recipe: Coconut Oil Popcorn

Use Chickpea Pasta

Chickpea pasta is a great fiber-boosting option because it’s made from chickpeas, naturally high in fiber and protein. For a quick and tasty meal, try an easy tomato chickpea pasta for a fiber-rich, filling, and delicious dinner. Get the recipe: Easy Tomato Chickpea Pasta

Meal Prep Fiber Rich Bean Salad

Meal prepping a bean salad is a fantastic way to add fiber to your diet, as beans are packed with it. Try making a cilantro 3-bean salad for a refreshing, fiber-filled dish that is perfect for meal prep. Get the recipe: Cilantro Three Bean Salad

Snack on Edamame

Edamame is a fiber-rich snack that’s easy to prepare and packed with plant-based protein. For a flavorful twist, try chipotle lime edamame for a spicy, zesty boost to your snacking routine. Get the recipe: Chipotle Lime Edamame

Use Hummus as a Dip or Spread

Hummus is a fiber-packed option that works perfectly as a dip or spread, offering a creamy texture and a boost of nutrients. Try making homemade hummus for a fresh, delicious way to add fiber to your meals or snacks. Get the recipe: Homemade Hummus

Use Whole-Grain Tortillas

Swapping whole wheat tortillas adds more fiber and nutrients than regular white flour tortillas. Try making a tortilla pizza with a whole wheat base for a quick, healthier twist on this classic favorite. Get the recipe: Tortilla Pizza

Choose High-Fiber Crackers

Choosing high-fiber crackers is an easy way to boost your fiber intake while satisfying snack cravings. For an even healthier option, try making homemade flaxseed crackers for a delicious, crunchy snack. Get the recipe: Homemade Flax Seed Crackers

Overnight Oats for a Fiber-Packed Start

Overnight oats are an easy and delicious way to increase your fiber intake, thanks to the high fiber content in oats. Customize them with toppings like berries, nuts, or chia seeds for a fiber-centric breakfast ready to go when you are. Get the recipe: Peanut Butter Overnight Oats